Allison Siebern, PhD, CBSM

Board-Certified in Behavioral Sleep Medicine

Allison 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."

The Proper Guide To L-theanine For Sleep: Benefits, Dosage, Side Effects, + More

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

The Proper Guide To Valerian Root For Sleep: Overview, Uses, Side Effects, + More

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

8 Tips To Stay Cool At Night

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

The Proper Guide To Melatonin: Uses, Types, Side Effects, + More

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

The State Of Sleep Science: Statistics + Clinical Studies [2022]

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

10 Tips For Better Sleep As A Shift Worker

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

3 Best Essential Oils For Sleep, According To Science

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

How Often Should You *Really* Wash Your Sheets?

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

How Do Sleep Trackers Work + Are They Accurate?

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

Is It Okay For Your Dog To Sleep In Your Bed?

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

10 Tips For More Restful, Deep Sleep

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

7 Breathing Exercises For Better Sleep

Science-backed slow breathing exercises to help lower your sympathetic activation, rest, and relax.

Mar. 14, 2022

By Jacqueline Parisi & Allison Siebern, PhD, CBSM

What’s The Best Time To Exercise For Quality Sleep?

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

8 Tips For Better Sleep During Cold Winter Months

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

7 Tips For Better Sleep With A Snoring Partner

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

How Long To Wait After Eating + Before Sleeping

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

Sleep Quality vs Quantity: Which Is More Important?

Optimize your sleep—and overall health and well-being—with better quality, healthy sleep.

Dec. 28, 2021

By Jacqueline Parisi & Allison Siebern, PhD, CBSM

FAQ: How To Get Better Sleep At Night

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

NEW! Beta Launch Of Proper’s Daily Sleep Journal

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

What Stage Of Sleep Do You Dream: REM or Deep?

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

6 Ways To Calm A Racing Mind + Get Better Sleep

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

How Much Sleep Do You Really Need?

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

CBD vs Melatonin For Sleep

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

DEEP DIVE: How Safe + Effective Are Most Over-The-Counter Sleep Aids?

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

4 Ways A Sleep Coach Can Help You

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

How To Cultivate An Evening Routine For Better Sleep

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

6 Ways Sleep Deprivation Affects Work Performance

Discover how poor sleep affects productivity, patience, focus, decision making, creativity, + memory.

Jun. 08, 2021

By Allison Siebern, PhD, CBSM

16 Science-Backed Things To Try If You Can’t Sleep

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

7 Reasons You May Be Tired Even Though It Feels Like You Slept Well

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

A Guide To The 4 Stages Of Sleep (REM + NREM)

What happens in each, why they’re important, and factors that influence them.

Mar. 09, 2021

By Allison Siebern, PhD, CBSM

The Proper Guide To Circadian Rhythms

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

Sleep Problems During Menopause: Causes + Treatment

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

How Stress Affects Your Sleep

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

The 15 Best + Worst Foods For Your Sleep

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