Episodes
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Season 1 wrap up: Staying well through life's transitions
That's a wrap on this season of Sleep Well, Stay Well! I'm re-sharing an episode from late last summer with Dr. Carissa Alinat on sleeping well and staying well through life's changing seasons. She offers great advice on keeping your energy high and your sleep on track during times of transition...
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Sleep dentistry, sleep apnea, and facial pain with Dr. Dave Shirazi
If you've heard the term "sleep dentist" and wondered about whether this a professional in this field could potentially help you or a loved one with sleep apnea or facial pain, this episode is for you. My guest is Dave Shirazi, DDS, a sleep expert, dentist, and a licensed acupuncturist practicing...
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Unsweetened dreams: How sugar affects sleep with Mike Collins
Today’s episode explores the surprising connection between sugar intake and sleep quality with guest Mike Collins, author of Last Resort Sugar Detox Guide and founder of sugaraddiction.com. Book link: https://tinyurl.com/8ejrkpax Follow me at instagram.com/bymaliajacobson
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“Coronasomnia” and the pandemic's impact on sleep with Aster J. Haile
If you suspect that you're more exhausted than you were a year ago, you're not alone—and you're not wrong. New research is emerging to show us exactly how the events of the past year have shifted our sleep habits and our health. Today's episode covers "coronasomnia," the pandemic's impact on…
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Good vibes, better sleep with Dr. Alison J. Kay
How can we heal from the stress of the past year, and get our minds, bodies, and sleep back on track? Let's find out with leading energy medicine practitioner and mind-body expert Alison J. Kay, Ph.D.! We cover the chakra system, meditation, spirituality, and what all of it means for our sleep…
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World Sleep Day, vaccine prep, and helping tired teens after DST
It's Sleep Awareness Week (March 14-20) and you're probably pretty tired. In honor of World Sleep Day on Friday, March 19, this episode features sleep news, tips, and notes from two experts, Dr. Lourdes DelRosso, associate professor of pediatrics and sleep medicine at the University of Washington...
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Ask Malia Mini: Why your child can't fall asleep after DST and how to help
It's time to spring forward, and that means bedtime chaos for families everywhere. Luckily, DST doesn't have to be so darn difficult. In this quick mini-episode I cover why moving the clocks forward makes bedtimes harder, and how to avoid disrupting your child's (and your) routine this Sunday,...
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Better sleep for couples series: Sleep divorces with Dr. Chris Winter
Today we’re finishing our mini-series on sleep and relationships with a big topic—the sleep divorce. What is it and do you need one? My guest is Dr. Chris Winter. You may have seen his contributions to Men’s Health or a number of other national publications. Bio: W. Chris Winter, M.D. is author…
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Better sleep for couples series: Help for Restless Legs Syndrome (RLS) with Dr. William Ondo
Next up in the Better Sleep for Couples series: Help for Restless Legs Syndrome (RLS), a common neurological disorder affecting up to 14% of the population and often, their bed partner. My guest is RLS expert William Ondo, MD, director of Movement Disorders at Methodist Neurological Institute in...
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Better sleep for couples series: Sleep and relationships with Dr. Michael Tobin
Peacefully sharing a bed with a romantic partner is deeply rooted in our ideas about romantic love and partnership. But in reality, one in four couples sleeps separately, and nearly half of adults say they wish they could sleep apart from their partner for a better night’s sleep. Despite all of…
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Better sleep for couples series: Snoring solutions with Dr. Jacob Teitelbaum
Happy February! Just in time for Valentine’s Day, I’m kicking off a short episode series on better sleep for couples with an episode on snoring. If a partner’s snoring is stealing your sleep, you’re not alone. Snoring is highly common—about half of adults snore—and highly treatable. My guest is…
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Back to school in February? Getting into a school year sleep routine (again)!
Welcome to the most bizarre back-to-school season yet. With many local schools resuming in-person classes this month, parents might be wondering just how to return to a school-year sleep routine after nearly a year of remote learning. I'm re-posting my school-year sleep episode with Dr. Scott T....
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Treating insomnia with CBT-I and ACT with Dr. Colleen Ehrnstrom
If you're struggling with sleep in 2021, this episode is for you! Today we’re talking about treating insomnia with cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT). These are incredibly safe, effective therapies for insomnia that you can learn and practice over time....
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Re-post: Helping kids build resilience with Dr. Wendy Sue Swanson
Today's episode is a re-post of my interview with Dr. Wendy Sue Swanson, MD, a pediatrician, author, mom, and Chief Medical Officer at SpoonfulOne. She has devoted her career to prevention efforts and works to bridge the gap between parents and doctors using digital media. As the first physician...
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Building a better biome with Master Herbalist Paul Shulick
What do gut health, skincare, and your immune system have in common? As it turns out, plenty. Master herbalist and influential health entrepreneur Paul Shulick, co-founder of New Chapter Supplements, joins me to talk about building an enduring business, cultivating a strong immune system, and...
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SWSW New Year's Resolution edition!
Happy 2021! If you have a health and wellness goal for the New Year, I have an episode that can help. I'll talk through some common NY resolutions and match them to specific SWSW episodes where you'll find tips and expertise specific to your personal goals. I'm also adding my interview on...
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Holiday re-gift: CBT-I with Vanessa Roddenberry, Ph.D.
Happy holidays to you and yours! Please enjoy this repost of my interview with cognitive behavioral therapy practitioner Dr. Vanessa Roddenberry. Costco Connection article:...
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How sleep helps smokers quit with Michael A. Grandner, Ph.D. and Elizabeth Connick, MD
One in five U.S. adults smokes, a behavior that affects cardiovascular health, immune health, and even sleep health. Smoking is the leading cause of preventable disease in the U.S., according to the Centers for Disease Control and Prevention (CDC), and quitting is not easy. New research from the...
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How to pick a mattress with Haniya Rae of Consumer Reports
Let's talk mattresses! Whether you're planning a future mattress purchase or ready to buy today, don't part with your hard-earned cash until you listen to this episode. My guest is Consumer Reports journalist Haniya Rae, author of their 2020 Best Mattresses report. We cut through confusing…
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Ayurveda and sleep with Dr. Nancy Lonsdorf
The holidays are here, when our bodies, schedules, and wallets are strained to the max. Today's guest is nationally recognized Ayurvedic and integrative medicine expert Dr. Nancy Lonsdorf, MD. We discuss how to incorporate Ayurvedic principles into your sleep and self-care routine, the health...
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Happy Thanksgiving!
Wishing you a safe and healthy holiday week! Follow me: instagram.com/bymaliajacobson
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We have COVID vaccines—now what? with biotech CEO Dr. Jeremy M. Levin
BIO: Dr. Levin is founder, chairman and CEO of Ovid Therapeutics Inc (NASDAQ:OVID), a company whose mission is to bring treatment to patients with rare neurological conditions. Dr. Levin is concurrently the chairman of the Biotechnology Innovation Organization (BIO). Dr. Levin was voted as one of...
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Eight fixes for winter sleep woes
Wondering why your child is up before dawn, waking with nightmares, or won't settle down for their long winter's nap? On this episode I cover eight reasons why your child might struggle with sleep during the colder months, along with easy fixes for winter sleep woes. Show notes:...
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Helping new parents thrive with Rue Khosa, ARNP
On today's episode I talk with family nurse practitioner Rue Khosa, MSN, FNP-BC, IBCLC, about how new and expectant parents can thrive, even in 2020 (hint: sleep plays a big role). We also talk about safe sleep for breastfeeding infants, nursing myths, and how healthcare providers fail new…
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Healing emotional fatigue with Myra Godfrey
When you're not just physically tired, but emotionally drained as well, what can you do to reduce stress and feel better? Author and wellness expert Myra Godfrey joins me to talk about how we can find our own individual meditation style, why breathwork isn't for everyone, and easy ways to feel…
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Ask Malia Mini: Good news about Daylight Saving Time!
On this Ask Malia mini episode I give tips and techniques for an easy adjustment to the annual DST “fall back” sleep struggle. End those too-early wake ups before they start and keep your family’s sleep routine on track, with almost zero effort. Follow me: instagram.com/bymaliajacobson
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Supporting kids' emotional health during COVID with Gretchen Campbell, LMHC
Seven months into remote learning, some students are thriving while others struggle. How can parents and caregivers support students' mental and emotional health during this long phase? Today's episode covers the upsides and the drawbacks of this extended stretch of home-based learning and how...
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Getting more out of your sleep tracker with Dr. Conor Heneghan
If you wear an activity tracker to count your steps, log running miles, or track any other health data, you also have a sleep tracking tool at your fingertips (or on your wrist, more likely). How much do you know about that high-tech wonder you're wearing, and how can you use it to actually…
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Help for restless sleepers with Dr. Lourdes DelRosso
Does your child toss and turn all night and seem irritable and tired during the day? You'll want to listen to this chat with sleep specialist and researcher Dr. Lourdes DelRosso. Last month, Dr. DelRosso and her colleagues announced that their work had led to a newly defined pediatric sleep...
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CBD, anxiety, and sleep with Dr. Scott Shannon
Cannabidiol, better known as CBD, is a popular remedy for anxiety, but does it really help sleep? Today's guest is Scott Shannon, MD, lead author of Cannabidiol in Anxiety and Sleep: A Large Case Series published in The Permanente Journal in 2019. He helps unpack what the research says about…
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Menopause, hormones, and sleep with Dr. Carissa Alinat
How does menopause affect sleep, and what can we do to support better sleep during this season of life? BIO: Dr. Carissa Alinat is a Functional Medicine practitioner and an expert in bio-identical hormone replacement therapy. She runs a busy clinic in Tampa Bay, Florida, and has helped thousands…
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Back to school sleep struggles with Dr. Scott Bonvallet
Back to school season is in full swing, and we're all trying to wake up earlier. How can caregivers get kids out of bed in time for school without fights or power struggles? Even though most schooling is happening remotely this fall, students, parents and teachers still need to be awake and...
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Ask Malia Mini: 10 Fast Fixes for Low Energy Days
No matter how hard we try to stay well-rested, it’s not always doable—we all have times in life when sleep is scarce and energy is low. Short of downing a mega-mug of coffee, is there anything you can do to feel brighter and more energetic when you’re not getting enough zzzzs? Yep, and…
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Ask Malia Mini: The best books for kids' bedtimes
On this Ask Malia Mini ep, I go beyond the age-old bedtime story to bring you books that actually help kids sleep. These 11 books help build and reinforce healthy sleep habits, overcome common sleep saboteurs, and boost parent-child bonding. The full list and links are posted in the show notes…
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Ask Malia Mini: Adjusting sleep for time zone travel
Is it possible to stay well-rested when you travel across time zones with kids in tow? Sure is, and I'll show you how! Today's Ask Malia mini episode features a reader question about time zone travel along with an update from the listener who called in two weeks ago with a question about her…
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Ask Malia Mini: Finding the best bedtime for kids and adults
On this episode I'll answer a reader question: How do I know what time is appropriate for my child’s bedtime each night? Is there a rule of thumb for a bedtime that correlates with age? I'll cover how to find your child's best bedtime using (easy!) "bedtime math," why simply focusing on bedtime…
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Sleep Help Line: Fixing a baby's 4 a.m. wake-up
Nobody wants to get up at 4 a.m. Well, sometimes babies do, but I'm here to help! On today's listener call-in episode I talk through a common sleep question with a real parent: Helping a baby sleep past 4 a.m. We'll cover the 3-2 nap transition, how to handle nighttime wake-ups, nursing at night,...
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Building a healthier brain with brain health specialist Dr. Teralyn Sell
How's your brain health these days? If you're not sleeping well or struggling with anxiety, this episode is for you. Brain health specialist Dr. Teralyn Sell talks about how our brain health impacts our sleep and overall well-being and simple ways to support a healthier, happier brain. BIO:...
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Raising happy, well-rested teenagers Dr. Susan Kuczmarski
Ready to stop fighting with your teenager about sleep? Today’s episode covers how caregivers can help teens can get enough sleep without fighting, nagging, or dragging them out of bed in the morning. We’ll talk about creating a harmonious, respectful family culture so teens can learn, grow,...
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Why is my teenager so tired? with Dr. Craig Canapari
Wondering why your teen is still so tired when they seem to sleep around the clock? Continuing my short series on teens and sleep, this episode covers everything from day/night reversal to how we can help teens wake up for classes or a summer job when they haven't set an alarm in months. BIO…
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BONUS: Teen sleep Q&A
On this special bonus episode I'll answer teen sleep questions I've received as the resident sleep columnist for ParentMap and MetroParent magazines. How can parents help a teen who needs to be up early for a summer job after sleeping until noon for the past few months? How can parents help avoid...
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Helping anxious teens sleep with Jodi Aman, LCSW
More teens are experiencing anxiety these days, along with fear, loss, and uncertainty about the future. Teens also experience a natural biological shift in their sleep that can throw their daily routine into disarray. When combined, these patterns can lead to insomnia, fatigue, irritability, and...
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Optimizing sleep, energy, and immune health with Dr. Sierra Storm
Where can you start when you're feeling drained, tired, and listless? Could a nutrient deficiency be affecting your sleep? And what supplements might you consider adding to your routine? On this episode, I talk about how we can boost our energy and keep our immune system strong with regenerative...
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Fixing chronic fatigue with Dr. Jacob Teitelbaum
Post-viral fatigue syndrome is emerging as a new risk post COVID-19. In this episode, I share my own experience with post-viral fatigue syndrome and talk about curing for chronic and post-viral fatigue with fatigue expert Jacob Teitelbaum, MD. BIO: Jacob Teitelbaum, MD, is one of the most...
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Good news about kids, COVID, and sleep with Dr. Maida Chen
With everything going on in the world right now, we can all use some good news. This episode starts off on a bright note with some good news about kids, COVID, and sleep. We also cover how parents can cope with sleep regressions and school-age sleep problems and still get enough rest to function....
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Routines, rest, and gratitude with life coach Lena D. Meyer
Can we create space for rest, reflection, and personal growth during periods of disruption and change? How does gratitude fit into getting more and better sleep? In this episode, transformational life coach Lena D. Meyer walks us through creating simple, three-minute morning and evening routines...
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Effortless sleep with insomnia coach Martin Reed CHES®
What if the key to better sleep is putting in less effort? If you've tried everything to fix your sleep problems, this episode is for you. Certified insomnia coach Martin Reed talks about why working to fix sleep problems doesn't work and how we can shift thoughts, attitudes, and behaviors to...
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Helping kids build resilience with Dr. Wendy Sue Swanson
How can we help children and teenagers build resilience, cope with chaos, and stay healthy through the coronavirus pandemic? How is the virus impacting the social determinants of health for vulnerable kids—and is there an upside in all of this? On this episode, pediatrician and digital health...
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Screens, sleep, and home office syndrome with Dr. Alex Dimitriu
Right now, screens connect us to our families, friends, teachers, workplaces, and the world. They also sabotage our sleep. On this episode, psychiatrist and sleep medicine specialist Alex Dimitriu, MD, talks about how light exposure shapes our physical and mental health, how to protect sleep when...
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Food, sleep, and immune health with Dr. Jose Colon
We have to eat. Why not do it in a way that supports both sleep and immune health, especially when we're under stress? Today's episode talks about how what we eat affects how we sleep and how we can stock the fridge, freezer, and pantry with staples that support sleep. My guest is Jose Colon, MD,...