telynpeterson

#DOMedTwitter | Sleep Psychiatrist |Researcher | Dad/Husband | Entrepreneur | #medstudenttwitter | he/his/him | opinions are my own

[telynpeterson @telynpeterson]

Brought to you by CBT-I — the leading treatment for insomnia.
Find a CBT-I therapist near you on https://t.co/ROK38AfIAV

[telynpeterson @telynpeterson]

Is your shiny new sleep tracker making things worse?
"Orthosomnia" happens when the quest for “perfect” sleep scores creates anxiety that Makes ir harder to sleep.
I spent time distilling the research so you dont have to: Reply “sleep” in the comments and I’ll DM you the link.

[telynpeterson @telynpeterson]

5 quick tactics to take back control:
1. Start a data fast — remove the tracker for 7–14 nights to break the habit
2. Journal in the morning focus on sleep, bed hygeine, food, caffeine, and when your last drink was.
3. If you keep a journal: look at trends without judgement, never at night - nothing should keep you in bed clock watching.
4. Fixed wake-up time daily (yes, even on weekends) + get out of bed if awake >15–20 min
5. Reframe: “Scores are estimates.” Your bodies needs arent always clear, but listening may help over time.

[telynpeterson @telynpeterson]

Flags that might tip you off that you actually have it:
• You check the score before noticing how you feel first thing in the morning
• A “low scored” night ruins your mood
• You’re spending extra time in bed chasing higher numbers
• You trust the device more than your own body

[telynpeterson @telynpeterson]

I still can't understand the end of those pharma commercials...

[telynpeterson @telynpeterson]

Things I’ve learned in Sleep Fellowship for Psychiatrists, Part 5

I'm gonna have to apologize to my wife after this. But now we have a justification to keep the house cold at night because...

Summer heat is one of the most reliable ways to wreck sleep.

When nighttime temperatures stay high, the body struggles to cool down and initiate sleep. People end up with more fragmented sleep, more awakenings, and that heavy, unrested feeling the next day.

Research consistently shows that lowering bedroom temperature helps people fall asleep faster by supporting the natural drop in core body temperature that signals sleep onset. Keeping the bedroom as cool as possible, using fans or cooling towels, and sticking to a consistent wind-down routine can make a real difference even when the heat makes it tempting to stay up later.

If you’re noticing your sleep taking a hit during these hot stretches, you’re not imagining it.

@grok, please pull 3-5 highly cited research articles from reliable journals on sleep or insomnia from the last 10 years and any other resources regarding nighttime temperature and insomnia for quick access to read. Conflicting subject matter is preferred.
@AASMorg
#Insomnia #SleepPsych #MedTwitter

[telynpeterson @telynpeterson]

Menopause isn’t just about hot flashes.

As estrogen declines, the risk of obstructive sleep apnea (OSA) increases. Unfortunately, fatigue, poor sleep, brain fog, irritability, and mood changes are often attributed solely to “hormones” when an underlying sleep disorder may also be contributing.

As psychiatrists, sleep physicians, and primary care clinicians, we’re reminded throughout the DSM to consider whether psychiatric symptoms may be better explained by another medical condition before diagnosing a primary mental disorder. Sleep apnea is one of the most common—and most overlooked—examples.

Women frequently present differently than the “classic” OSA patient, making underdiagnosis a real concern.

Rather than assuming every symptom is menopause alone, we should be asking:
“Could sleep apnea also be part of the picture?”

@Grok: Could you compile the highest-quality recent evidence—including systematic reviews, meta-analyses, major society guidelines, and any well-conducted studies with conflicting findings—on the relationship between menopause, estrogen, and obstructive sleep apnea? Please include links so everyone can read the primary literature.

[telynpeterson @telynpeterson]

Just a PSA - Menopause also brings a sharp rise in obstructive sleep apnea, which can mimic or worsen mood, anxiety, and cognitive symptoms. A lot of women go underdiagnosed, so If your waking up with dry mouth, snoring, carrying extra weight, waking up multiple times a night, waking up not feeling rested, consider talking to your doctor about obstructive sleep apnea, which can cause all these symptoms.
@grok can you post some research articles about obstructive sleep apnea rates in menopause?

[telynpeterson @telynpeterson]

Just a PSA - Menopause also brings a sharp rise in obstructive sleep apnea, which can mimic or worsen mood, anxiety, and cognitive symptoms. A lot of women go underdiagnosed, so If your waking up with dry mouth, snoring, carrying extra weight, waking up multiple times a night, waking up not feeling rested, consider talking to your doctor about obstructive sleep apnea, which can cause all these symptoms.
@grok can you post some research articles about obstructive sleep apnea rates in menopause?

[telynpeterson @telynpeterson]

Things I’ve learned in Sleep Fellowship for Psychiatrists, Part 3

Sleep restriction therapy is one of the most powerful single components we have for chronic insomnia from CBT-i.

According to the 2021 AASM behavioral and psychological treatments guideline, it carries a conditional recommendation as a single-component therapy. It works by temporarily matching time in bed more closely to actual sleep time, which builds sleep drive and consolidates fragmented sleep.

It is often underused in psychiatric settings, partly because it is harder for patients to tolerate in the first couple of weeks than basic sleep hygiene advice.

How often others are incorporating sleep restriction when treating insomnia in psychiatric patients?

@AASMorg
#CBTI #Insomnia #SleepPsych #MedTwitter

[telynpeterson @telynpeterson]

Things I’ve learned in Sleep Fellowship for Psychiatrists, Part 2

Stop teaching sleep hygiene as the main treatment for patients with chronic insomnia.

It might seem counterintuitive at first, but according to the 2021 AASM behavioral and psychological treatments guideline, sleep hygiene should not be used as monotherapy for chronic insomnia disorder. It is useful foundation work, but it cannot be the only the intervention.

Curious, though to hear from people who live with chronic insomnia: have you ever been coached on sleep hygiene and thought it was helpful?
@AASMorg
#CBTI #Insomnia #SleepPsych #MedTwitter

[telynpeterson @telynpeterson]

Quick Psych clinical pearl from Sleep fellowship: significant sleep disruption, especially OSA, can look a lot like ADHD — inattention, irritability, restlessness, emotional dysregulation. Treating the breathing problem sometimes changes the ADHD picture more than escalating the stimulant.
I have been talking about this with a few colleagues. Have any of you seen patients with a history of ADHD whose symptoms improved after starting CPAP or treating a sleep disorder? Would value hearing real-world experience.
This overlap is one of those gaps I wish had been clearer earlier in training. #MedEd

[telynpeterson @telynpeterson]

@vulturetrades Following

[ACOS-MSS @ACOS_MSS]

Our @ACOS_MSS Spring Conference is just over 18 days away! We can’t wait to see you there, where we will reveal our April Student of the Month! We are now accepting May nominations. @AcosResidents @ACOSurgeons @TCOM_UNTHSC

[telynpeterson @telynpeterson]

@SDGraceYoung #champion

[ACOS @ACOSurgeons]

The ACOS General Surgery Section is offering up to 10 scholarships for @ACOS_MSS and @AcosResidents to register for the 2022 ACOS General Surgery In-depth Review (IDR). Apply now for free registration to this comprehensive course! Visit https://t.co/QWsYmz4W0K and apply today!

[telynpeterson @telynpeterson]

@sionedkay You are an inspiration Sioned! Miss our chats!

[Bryan Carmody @jbcarmody]

https://t.co/0xX5ECFZtw

[telynpeterson @telynpeterson]

@kevinseelymed You’re gonna kill it man. Best wishes!

[Glen O'Humeral @HumeralO]

Gonna be a Twitch gamer, but instead of playing video games it's just a live stream of me answering UWorld questions and crying