Category: Sleep Health

Sleep Doctor Reveals: Melatonin or Ramelteon For Better Sleep?

Posted on March 4, 2025 by - Sleep Health

In this video, Dr. Nishi Bhopal, a board-certified sleep medicine physician and psychiatrist, addresses a question from a fellow physician about the use of melatonin versus ramelteon (Rozerem) in clinical practice. Dr. Bhopal explains the differences between these two treatments, their indications, and when to use each. She discusses the role of melatonin in regulating the sleep-wake cycle and highlights the versatility of melatonin for different conditions, including circadian rhythm disorders and pediatric uses. Dr. Bhopal also compares this with ramelteon’s targeted action on sleep regulation and its specific use for sleep onset insomnia. For healthcare practitioners looking to deepen their knowledge, she offers a free melatonin brand guide and invites them to her upcoming masterclass on sleep supplements. Subscribe to the channel for more practical sleep medicine tips!

Wean Off Sleeping Pills: Sleep Doctor’s 5-Step Method

Posted on February 25, 2025 by - Sleep Health

Weaning off sleeping pills

Tapering off sleeping pills can be challenging, but with the right approach, patients can regain natural sleep and confidence. Dr. Nishi Bhopal, a board-certified physician in sleep medicine and psychiatry, shares a comprehensive five-step guide to effectively tapering off sleep aids. This episode covers understanding the root causes of insomnia, employing cognitive behavioral therapy, the importance of a gradual tapering process, hyperbolic tapering techniques, and providing adequate patient support. Perfect for healthcare professionals seeking to enhance their sleep medicine knowledge. Don’t forget to download Dr. Bhopal’s free melatonin brand guide for high-quality supplement recommendations!

Why Sleeping Pills Don’t Work: Chronic Insomnia Explained by a Sleep Doctor

Posted on February 19, 2025 by - Sleep Health

Why sleeping pills don't work

In this episode, Dr. Nishi Bhopal, a physician board certified in sleep medicine and integrative psychiatry, discusses why she does not recommend medications for chronic insomnia. She explains the concept of hyperarousal, which is a common cause of chronic insomnia, and highlights the shortcomings and potential negative impacts of using sleeping pills, including dependency and reduced glymphatic clearance. Dr. Bhopal advocates for Cognitive Behavioral Therapy for Insomnia (CBTI) as the first-line treatment, supported by practices like Acceptance and Commitment Therapy (ACT) and mindfulness. Download her free melatonin brand guide at intrabalance.com/melatonin.

Sleep doctor explains how to stop nightmares and treat nightmare triad syndrome

Posted on February 11, 2025 by - Sleep Health

Nightmare Treatment with Dr. Barry Krakow

In this enlightening episode, Dr. Nishi Bhopal MD, an integrative psychiatrist and sleep medicine physician, interviews the world-renowned sleep specialist Dr. Barry Krakow. They delve into the complexities of nightmares and Nightmare Triad Syndrome, emphasizing the significance of treating nightmares in improving mental health. Dr. Krakow shares his journey into sleep medicine and discusses his groundbreaking research on Imagery Rehearsal Therapy (IRT) for treating nightmares. They also explore the integration of sleep disorder breathing in understanding nightmares, the role of sleep studies, and practical tools like nasal treatments to improve patient outcomes. Tune in to gain invaluable insights and practical strategies for addressing nightmares and enhancing sleep medicine practices.

Sleep Doctor Explains Restless Leg Syndrome Treatment and what NOT to do

Posted on February 4, 2025 by - Sleep Health

RLS Guidelines

In this episode, Dr. Nishi Bhopal MD, an integrative psychiatrist and sleep medicine physician, interviews Dr. Andrew Spector, a sleep neurologist specializing in Restless Leg Syndrome (RLS). They discuss the latest in RLS diagnosis, clinical triggers, and treatment guidelines. Topics covered include the role of iron levels, medication strategies, and non-pharmaceutical interventions for RLS. Dr. Spector shares his approach to patient care, the importance of addressing underlying causes, and new advancements in RLS therapies like dipyridamole and Nidra devices. Learn how to optimize RLS management and improve patient outcomes with practical tips and strategies from this engaging conversation. Dr. Spector also discusses his book, ‘Navigating Life with Restless Leg Syndrome,’ a valuable resource for both patients and clinicians. To delve deeper into sleep medicine or connect with Dr. Spector, visit andrewspectormd.com.

Sleep doctor explains the best time to take melatonin

Posted on January 28, 2025 by - Sleep Health

What Time to Take Melatonin

In this episode, Dr. Nishi Bhopal explores the most effective times to take melatonin and get light exposure based on the phase response curve (PRC). Discover why timing is critical for melatonin efficacy and learn the optimal times for bright light exposure to manage circadian rhythms. Dr. Nishi Bhopal also provides a free melatonin brand guide for physicians, which includes high-quality, third-party tested supplements used in her practice. Obtain actionable insights to guide your patients in improving their sleep and mood disorders through accurate melatonin and light therapy timing. Access the free guide at intrabalance.com/melatonin and gain further knowledge from a video on prescribing bright light therapy. Disclaimer: This video provides information only and is not medical advice.

The RISE-UP protocol

Posted on January 21, 2025 by - Sleep Health

The RISE-UP protocol

Over the Christmas break, I found this gem of a book at my mum’s house: The Book of Negroes by Lawrence Hill.

It won a ton of awards including the CBC Radio’s Canada Reads competition and the Commonwealth Prize for Best Book.

It came out in 2007 but somehow I hadn’t read it until now. It’s a story about a virtually unknown chapter of history…and so compelling. There are also loads of quotes about sleep. Highly recommended.

Now, I found myself staying up to read way past my bedtime for a few nights…leading to heavy sleep inertia in the morning.

Sleep inertia is the groggy, disoriented feeling people may experience after waking up, making it hard to feel alert and get going.

Whenever patients struggle with sleep inertia, I recommend they try the RISE-UP protocol.

The RISE-UP protocol is a behavioral intervention designed to reduce the duration and severity of sleep inertia, especially in people with insomnia and bipolar disorder (1).

Here’s what it stands for:

R = Refrain from snoozing: Avoid the use of the snooze button to prevent fragmented sleep
I = Increase activity: Engage in physical activity within an hour of waking to boost alertness
S = Shower or splash your face and hands with cold water
E = Expose yourself to sunlight: Get morning bright light with sunshine or a light therapy device
U = Upbeat music: listen to upbeat music, a podcast or audiobook while moving around
P = Phone a friend: any kind of social contact counts, even a chat with your housemate

I share this protocol with patients all the time, as so many of them struggle with sleep inertia and irregular wake up times.

You don’t have to do all the things in the protocol, but pick a few to try out…and, if you struggle with sleep inertia yourself, let me know how it goes.

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References
Kaplan KA, Talavera DC, Harvey AG. Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder. Behav Res Ther. 2018 Dec;111:106-112. doi: 10.1016/j.brat.2018.10.009. Epub 2018 Oct 27. PMID: 30399503.

Charting for Physicians: How to Chart Faster

Posted on January 16, 2025 by - Sleep Health

How to Chart Faster

In this episode, Dr. Nishi Bhopal, an integrative psychiatrist and sleep medicine physician, hosts Dr. Junaid Niazi, founder of Prosperous Life MD, to discuss how physicians can improve their charting efficiency to reclaim personal time and enhance their well-being. Dr. Niazi, a primary care physician and life coach, shares insights on the importance of mindset in managing clinical workflows and offers practical tips for integrating efficient charting practices. They also explore the relationship between charting, physician burnout, and sleep deprivation. Dr. Niazi introduces his free ‘Leave Your Work at Work’ workshop and other resources to help physicians enhance their practice management.

How Dr. Saima Khan Reversed Her Narcolepsy: A Doctor’s Remarkable Journey

Posted on January 7, 2025 by - Sleep Health

How Dr. Saima Khan Reversed Her Narcolepsy: A Doctor's Remarkable Journey

In this episode, Dr. Nishi Bhopal, an integrative psychiatrist and sleep medicine physician, interviews Dr. Saima Khan, a board-certified pediatrician and toxicologist, about her journey in reversing narcolepsy using functional and integrative medicine. Dr. Khan shares her personal experiences with narcolepsy, the limitations of conventional treatments, and the multifaceted approach she took to identify and address the root causes of her condition. Gain valuable insights into the importance of diet, environmental toxins, autoimmunity, and infections in managing narcolepsy and learn practical steps for improving brain health and fatigue. Dr. Khan also discusses her virtual practice in Florida, offering guidance to both patients and practitioners interested in functional medicine. Key topics include integrative vs. functional medicine, the significance of diet changes, and how to locate Lyme and mold literate doctors. Don’t miss out on Dr. Khan’s powerful story of resilience and recovery.

The THREE biggest sleep updates of 2024 ALL doctors need to know

Posted on December 31, 2024 by - Sleep Health

Sleep Medicine, 2024 Year in Review

n this episode, Dr. Nishi Bhopal MD, a board-certified psychiatrist and sleep medicine physician, shares the top sleep medicine stories of 2024. Key updates include new restless leg syndrome guidelines, drug therapy advancements for obstructive sleep apnea with ZepBound, and FDA-approved smartwatches for sleep apnea detection. Dr. Bhopal also explores the future impact of AI in sleep medicine for the year 2025. Join us for an informative session on the latest trends and what to expect next year in sleep medicine, ensuring you’re equipped with the most current and effective treatments for your patients.