Allison Siebern, PhD, CBSM
Board-Certified in Behavioral Sleep MedicineAllison Siebern, PhD, CBSM is Proper's Head Sleep Science Advisor. Dr. Siebern is a Stanford-trained sleep specialist and licensed clinical psychologist, board-certified in Behavioral Sleep Medicine by the American Board of Sleep Medicine. She specializes in integrative treatments for sleep disorders and neurological wellness and is also the creator of sleepfitness.com. Dr. Siebern consults with companies on sleep health science, is published in peer-reviewed journals, has given talks at national conferences, and has been interviewed by many national media outlets on sleep health topics.
"Proper sleep is figuring out what works for you and what gives you a better quality of life. Ultimately, we care about sleep because it affects how we feel during the daytime. It's really more about quality of life, and if we are engaging in the things that we value and that gives us purpose, and getting proper sleep really helps bring us in that direction."
What it is, how it supports sleep, the synergistic relationship between L-theanine + GABA, recommended dosage, how to select a supplement, + more.
Jun. 17, 2022
By Allison Siebern, PhD, CBSM
What it is, how it works, how long it takes to kick in, recommended dosage, side effects, drug interactions, what to look for when choosing a supplement, and more.
Jun. 10, 2022
By Allison Siebern, PhD, CBSM
When it feels like it’s too hot to sleep, these eight tips will help you cool down.
Jun. 07, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
What to know about melatonin, including who it's best for, how to take it, dose, the science behind it, side effects, + alternatives.
Jun. 01, 2022
By Allison Siebern, PhD, CBSM
Stats on sleep hygiene, sleep aids, the health implications of insufficient and poor quality sleep, factors that impact sleep, and more.
May. 23, 2022
By Kamiu Lee, Alice D. Hirschel & Allison Siebern, PhD, CBSM
How to adjust your sleep environment and habits (aka sleep hygiene) to get a good night’s sleep, every night.
May. 17, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
What the research says—and doesn’t say about essential oils for a good night’s sleep.
May. 10, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
What the experts say about how frequently you should be washing sheets, and why. Plus, how the recommendations change if your pet sleeps with you.
May. 03, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Interested in tracking your sleep but not sure where to start? We’ve got you covered with a full run-down of the five most popular sleep tracking devices, many of which double as fitness trackers/activity trackers.
Apr. 26, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Sleeping dogs with sleeping humans: yes or no? These are the benefits and trade-offs to be aware of.
Apr. 19, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
How much deep sleep we actually need, what stages we get it, and tips for how to improve it.
Apr. 05, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Science-backed slow breathing exercises to help lower your sympathetic activation, rest, and relax.
Mar. 14, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Despite the consensus that exercise = good sleep, there are still lingering questions around what time of day is best to exercise. Here's what the science says.
Mar. 01, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Cold weather and all that comes with it (dry air, comfort foods, lack of sunshine) can mess with your sleep. Here's what to do about it.
Feb. 01, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Lifestyle changes and sleep habits to help your partner stop snoring so you can both get the better sleep you deserve.
Jan. 11, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
When should my last meal be? Do I need to stop eating earlier if I have a big meal for dinner? We're answering it all.
Jan. 04, 2022
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
Optimize your sleep—and overall health and well-being—with better quality, healthy sleep.
Dec. 28, 2021
By Jacqueline Parisi & Allison Siebern, PhD, CBSM
A comprehensive list of sleep tips and FAQ to help you get a good night's rest.
Nov. 16, 2021
By Allison Siebern, PhD, CBSM & Alice D. Hirschel
With a more holistic consideration for the impact of lifestyle factors on sleep, you can start taking meaningful steps towards improving your nights (and days).
Nov. 12, 2021
By Caci Massaro, Ryan Kennedy & Allison Siebern, PhD, CBSM
Frequently asked questions around dreaming, including when it happens, why it happens, and how it impacts sleep quality.
Nov. 02, 2021
By Allison Siebern, PhD, CBSM
While sleep solutions aren't one-size-fits-all, there are certain evidence-backed relaxation techniques that serve as a great starting point to help calm a racing mind.
Oct. 12, 2021
By Allison Siebern, PhD, CBSM & Kelly O'Brien, NBC-HWC
Is six hours enough sleep? What constitutes “sleep deprivation”? Will napping impact my sleep schedule? We’re answering it all.
Sep. 28, 2021
By Allison Siebern, PhD, CBSM
Discover the benefits and trade-offs of each, as well as a solution that combines both.
Sep. 14, 2021
By Alice D. Hirschel, David Casarett, MD, MA & Allison Siebern, PhD, CBSM
Outside of some medical communities, not many people are talking about this or aware of it. It’s time this changes.
Aug. 17, 2021
By Nancy Ramamurthi, Allison Siebern, PhD, CBSM & Adam Perlman, MD, MPH
How to improve your sleep with expert, personalized guidance + behavioral change.
Aug. 10, 2021
By Jacqueline Parisi, Allison Siebern, PhD, CBSM & Kelly O'Brien, NBC-HWC
Why evening wind-down routines are so important for better sleep—plus specific activities to try (and avoid).
Aug. 03, 2021
By Allison Siebern, PhD, CBSM
Discover how poor sleep affects productivity, patience, focus, decision making, creativity, + memory.
Jun. 08, 2021
By Allison Siebern, PhD, CBSM
Tips for nighttime routines, when you can't fall asleep, if you wake up in the middle of the night, or if you wake up too early.
May. 12, 2021
By Allison Siebern, PhD, CBSM
With something as complex as sleep, there’s rarely a singular solution. But these common reasons are a start.
Apr. 13, 2021
By Allison Siebern, PhD, CBSM & Jacqueline Parisi
What happens in each, why they’re important, and factors that influence them.
Mar. 09, 2021
By Allison Siebern, PhD, CBSM
The science-backed specifics of how your body's internal clock works + why regulating it is important for your long-term sleep health.
Feb. 25, 2021
By Allison Siebern, PhD, CBSM
The science behind why menopause is so impactful on sleep—and what you can do about it.
Feb. 23, 2021
By Allison Siebern, PhD, CBSM
Discover how exactly stress impacts sleep quality, in addition to tips, strategies, + solutions to help you manage it.
Feb. 16, 2021
By Allison Siebern, PhD, CBSM
There are many less-well-known foods that can mess with sleep. Luckily, there’s also a group of foods with impressive health benefits that can help.
Feb. 09, 2021
By Alice D. Hirschel & Allison Siebern, PhD, CBSM