Proper Perspectives

Evidence-backed perspectives on the science of sleep to help you live well day in and day out.

On Sleep Struggles, Podcasting, + Building Community With Drew Ackerman

“They’ll know I’m going to talk about something weird, but they don’t know what it’ll be. I imagine that’s what keeps whatever parts of us are keeping us awake, off.”

Jun. 21, 2022

By Jacqueline Parisi

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

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

7 Ways To Get Better Sleep During Pregnancy

Although it’s impossible to completely rid yourself of the culprits of poor sleep during pregnancy, there are certain lifestyle changes, tips, dos, and don’ts that can help you get higher quality (and quantity) sleep at night.

Apr. 12, 2022

By Jacqueline Parisi & Dana Bender, MS, NBC-HWC

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

How To Properly Take A Nap: Benefits, Tips, + FAQs

Early afternoon snooze, siesta, cat nap, power nap, midday zzzs...whatever you call it, here's what the research shows about its benefits and trade-offs.

Mar. 22, 2022

By Jacqueline Parisi, Kelly O'Brien, NBC-HWC & Lauren Hoogs, NBC-HWC

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

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

Are Sleep Problems Hereditary?

Yes, our genes can influence our sleep problems. But that doesn’t mean we’re powerless or predestined for poor sleep.

Jan. 18, 2022

By Jacqueline Parisi, Lauren Hoogs, NBC-HWC & Kelly O'Brien, NBC-HWC

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

7 Best Teas For Sleep

The science behind which wellness teas *actually* help you get a good night's sleep, and how.

Dec. 14, 2021

By Jacqueline Parisi & Alice D. Hirschel

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

How Caffeine Affects Sleep

Discover how caffeine works, why it's so impactful on a good night's sleep, and what you can do to sleep better if it's still in your system at night.

Oct. 19, 2021

By Adam Perlman, MD, MPH

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 To Get Over Jet Lag: 6 Evidence-Backed Tips

How long it takes to recover from jet lag, how you can help prevent it, tips to get over it faster, + more.

Aug. 24, 2021

By 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

12 Best Podcasts To Help You Fall Asleep [2022]

From white noise to bedtime sleep stories, ASMR to guided mindfulness meditations, these podcasts will help you unplug, de-stress, relax, + fall asleep.

Jul. 06, 2021

By Jacqueline Parisi

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

When To See A Sleep Specialist: 6 Signs + Symptoms

Understand the potential causes of fatigue and Excessive Daytime Sleepiness, which are signs that it’s time to consult a sleep specialist.

Apr. 27, 2021

By Michael T. Smith, PhD, CBSM, DBSM

12 Science-Backed Sleep Gifts For Mother's Day

Treat mom to a good night’s sleep with gifts vetted by the Proper team.

Apr. 19, 2021

By Jacqueline Parisi & Adam Perlman, MD, MPH

Dr. Jessica Shepherd Shares The Most Common Sleep Myths She Encounters

Hear her thoughts on the state of the sleep industry, the biggest sleep myths she encounters, + where she hopes sleep wellness will be in the next 5-10 years.

Mar. 04, 2021

By Jacqueline Parisi

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