Life Is Like That!

Sleep Program at Riley Provides FDA Approved Inspire Therapy

Aanal Mehta Daftary

February 26, 2026

Every year, approximately 6,000 babies are born with Down syndrome. Among these infants, about 60% also experience an additional challenge: obstructive sleep apnea (OSA). This condition often occurs due to the distinct anatomical features associated with Down syndrome, such as narrower airways, lower muscle tone, an enlarged tongue (macroglossia), and constricted nasal passages.

For children with OSA, the effects can significantly impact their daily lives. Poor sleep quality may lead to behavioral issues, classroom challenges, and communication difficulties. While some children find relief through treatments like continuous positive airway pressure (CPAP) therapy, others struggle to adapt to wearing a CPAP mask due to sensitivities, making long-term use challenging.

Let’s explore Fisher’s story. Her journey with sleep issues began long before she was diagnosed with obstructive sleep apnea (OSA) at the age of 12. As a child with Down syndrome, Fisher encountered numerous difficulties, including restless nights and the exhaustion that accompanied them. Having her adenoids removed at just five years old marked the beginning of her struggle for a good night’s sleep.
After undergoing a tonsillectomy and being prescribed a Continuous Positive Airway Pressure (CPAP) machine, Fisher and her family remained optimistic. However, the struggle continued. It wasn’t until she participated in an inspiring clinical trial for Inspire® therapy that significant changes began to occur.

In March 2023, Inspire therapy received FDA approval for use in children aged 13 to 18 who had specific apnea-hypopnea index (AHI) scores and were not benefiting from CPAP. Fisher’s mother, Shauna, had researched alternatives long before this breakthrough. The CPAP machine proved to be a difficult fit for Fisher, even causing an allergic reaction, which left her drained and often napping throughout the day due to chronic sleep deprivation. One day, while watching a commercial for Inspire therapy, Shauna felt a spark of hope. She began researching the therapy but soon discovered it wasn’t available for pediatric patients. A few years later, their move from Texas to New Hampshire opened new opportunities. Shauna joined an active Facebook group, where she came across a post about clinical trials for Inspire therapy in pediatric patients with Down syndrome.

Eager to find help for her daughter, Shauna pursued this opportunity. However, when it was time for Fisher to undergo a new sleep study to qualify for the trials, their first attempt was unsuccessful due to the severity of her OSA. Yet, determination prevailed, and a subsequent procedure effectively reduced Fisher’s sleep apnea events, allowing her to qualify for the clinical trials led by Inspire Medical Systems Inc.
Fisher received the Inspire implant just months after it was officially approved for pediatric patients with Down syndrome, and the transformation was remarkable. Within two to three weeks of activation, her parents witnessed a revival in their daughter’s spirit. No longer reliant on daytime naps, Fisher was filled with newfound energy, engaging more with family and friends than ever. This was not just an improvement in her sleep; it marked a new chapter in her life, filled with conversations, laughter, and a brighter outlook.

Exciting news for families! Riley Children’s Sleep Program, in collaboration with ENT, is offering this Inspire therapy for selective Down syndrome. Dr. Harish Rao, Associate Director of the Sleep program at Riley, highlights the promising potential of Inspire therapy for children with Down syndrome, provided they meet specific FDA criteria. According to him, for the Inspire device to be effective, the child must be at least 13 years old, have an Apnea-Hypopnea Index (AHI) between 10 and 50, and should not have found relief through adenotonsillectomy or CPAP therapy. While we wish we could offer this innovative treatment to all, the best candidates are those who can express the sensations in their tongue, show a willingness to comply with the treatment, and have engaged parents to guide them through the process, says Dr. Rao.

This groundbreaking therapy is a beacon of hope for children battling obstructive sleep apnea (OSA), especially for those who struggle with traditional CPAP therapy, opening new avenues for a better night’s sleep and an improved quality of life.

So, how does it work? Think of Inspire as a pacemaker for the tongue. It stimulates the muscles to keep the upper airway open during sleep. The procedure involves implanting a small device under the skin of the chest wall while the patient is under general anesthesia. With a pressure-sensing lead that detects breathing and a stimulating lead that delivers gentle impulses, Inspire effortlessly stabilizes the airway. Dr. Rao says they work in collaboration with the ENT who places the implant. “Patients first come to Riley for a sleep consult, get their initial evaluation, and a closely monitored trial of PAP therapy. If they fail PAP therapy, patients are referred to ENT for anatomical assessment and Inspire placement. Our dedicated sleep team expertly handles the remainder of the management. After the implantation, the device gets activated during a post-operative sleep study and can be controlled easily at bedtime with a handheld remote. Plus, a mobile app allows caregivers to track and share sleep data with their child’s care team, making management stress-free!”

Inspire truly shines with its simplicity—no masks or hoses, just a peaceful night’s sleep for children. Many caregivers have shared heartwarming stories of their children with Down syndrome experiencing less daytime fatigue, heightened alertness, and an exciting burst of energy since using Inspire! However, Dr. Rao recommends that families carefully consider their options for Inspire placement. Every treatment plan has its advantages and challenges, making it essential for families to reevaluate the possibility of trying PAP therapy once more. “Remarkably, we’ve seen patients succeed with PAP even after being deemed intolerant,” adds Dr. Rao.

The journey towards finding the right solution is all about collaboration between sleep medicine specialists and parents. It’s worth noting that using this device isn’t as straightforward as depicted in commercials—even adults can find it tricky! Dr. Rao highlights the potential complications that come with surgical implants, such as migration or failure, and the risk of fibrosis around the cuff placed over the hypoglossal nerve. “We’ve also noted that some children struggle with device activation at bedtime. One significant hurdle is their inability to express how their tongue feels during the adjustment of settings. We often find ourselves guessing the right adjustments for the tongue’s movement in response to stimulation. And let’s be honest—some kids have larger tongues that can hang out of their mouths! As a result, we’ve learned to take a slower, more deliberate approach when increasing voltage on the device to find that optimal treatment level. The path to better sleep is not just a journey but a partnership built on understanding and patience,” says Dr. Rao.

Sleep Walking Revelation

Aanal Mehta Daftary

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February 26, 2026

Maya’s little adventurer, Adrian, had just hit the milestone of 18 months and was buzzing with excitement as he transitioned to his very first toddler bed, just in time for the arrival of his new sibling. To their delight, the switch had gone surprisingly smoothly. But being the curious explorer he was, Adrian occasionally felt the urge to sneak out and discover what Mommy and Daddy were up to amid the night. One evening, as darkness enveloped the house, Maya and her husband shared a knowing glance. It was a silent agreement that tonight, she would take the lead in guiding their spirited toddler on his nightly escapades.

As Maya padded softly toward the stairs, her heart raced in anticipation. But when she reached the top, icy dread washed over her. There stood Adrian, teetering at the edge, his tiny feet just inches from a perilous fall. His gaze seemed fixed somewhere far away, as if he were lost in a dream. Maya’s instincts kicked in, and she crept closer, determined to catch him if he stumbled.

The moment she reached him, she realized that while his eyes were wide open, he was far from awake. They had an eerie, glassy quality. He mumbled about wanting to find a toy, oblivious to his precarious position. With a mix of relief and concern, Maya gently led him back to his cozy bedroom, her heart still racing. It hit her then: Adrian was sleepwalking, and the thought filled her with both fear and a sense of wonder at the mysterious ways of childhood.

Right after that unsettling incident, Maya and her husband, Drew, took action, installing a sturdy gate at the top of the stairs to protect their son from wandering in the dark. Fast forward 13 years, and that gate remains—a silent guardian of sorts—because their son, Adrian, has never quite kicked his sleepwalking habit.

Sleepwalking, also known as somnambulism, is a curious phenomenon that many children experience, particularly between the ages of 5 and 12 years old. While most kids outgrow it, some, like Adrian, carry the habit into their teenage years. The sleepwalking itself is not harmful, but it often stems from factors like chaotic sleep schedules, bedwetting, exhaustion, or even illness. Through trial and error, Maya and her husband discovered that Adrian is more inclined to wander when his sleep routine gets disrupted, so they have prioritized a consistent bedtime over the years.

For parents like them, nights can feel like navigating a minefield filled with both anxiety and amusement. When Adrian was little, he would often wander out of his room, babbling incoherently, or pop into their bedroom, attempting to play with imaginary toys or have a playdate with friends no one else could see. Each time, Maya and Drew would share a chuckle at the absurdity of it all before gently ushering him back to bed.

However, as Adrian grew older and started attending camps and sleepovers, the lighthearted nature of his episodes morphed into a source of genuine concern. Suddenly, his typical sleepwalking antics required a strategic approach. The couple made it a point to inform grandparents, Scout leaders, and other parents about Adrian’s tendency to wander while asleep. They even held a candid conversation with his best friend, equipping him with tips on how to manage the situation during sleepovers.

In the end, while Adrian’s sleepwalking may still pose challenges, Maya and Drew remain committed to ensuring his safety, even if it means keeping a watchful eye long after bedtime.

Sleepwalking is a fascinating phenomenon that usually occurs in the early part of the night, during the restorative slow-wave sleep cycle. This means that sleepwalkers may be unaware they are missing out on the quality rest their bodies need. Much like insomnia or sleep apnea, sleepwalking can leave lingering effects that impact daily life. From feeling groggy and fatigued during the day to facing behavioral challenges in children and struggles with learning, the repercussions of this sleep disorder can significantly lower one’s overall quality of life.

Witnessing a child sleepwalking can be both fascinating and alarming for parents. It is a surreal moment to see your little one engaging in seemingly purposeful activities while completely unaware of their surroundings. The most pressing concern for parents like Maya and her husband is safety; the fear of their child wandering out of the house and potentially getting hurt is all too real. From the dangers of tumbling downstairs to the risks of facing chilly temperatures outside, these parents often find themselves on high alert, balancing exhaustion with worry.

If you find yourself watching your child sleepwalk for the first time, take a deep breath and try not to panic. Although it can be unsettling, there are effective strategies to navigate this unusual situation, easing the worries for both you and your child.

Stay Calm

Address your child in a calm and quiet voice as you guide them back to their room. Avoid shouting or speaking loudly, as this can startle your sleepwalking child and worsen the situation. Staying soothing and composed will help ensure a smoother transition back to sleep.

Lock all doors, windows, and exits in your home.

Ensure all windows in the sleepwalking child’s bedroom are securely locked. Installing a gate at the top of the stairs will effectively prevent your little wanderer from straying too far.

Do not wake your child up.

It is best not to rouse your child during their sleep. Doing so can lead to confusion and panic, which can be unsettling for them. The majority of children willingly return to bed, and these incidents tend to resolve on their own. It is beneficial to involve other siblings and family members in looking after the sleepwalking child, ensuring they remain vigilant and supportive.

Establish a consistent bedtime or sleep schedule for a child who sleepwalks.

Establishing a consistent bedtime routine is essential and has a profound positive impact on children over time. Kids who experience chronic fatigue or sleep deprivation tend to sleep restlessly and are more susceptible to sleepwalking.

Inform your neighbors that you have a child who sleepwalks.

In the rare event that your offspring wanders out of the house, having a neighbor who is aware of your kid’s needs can be your best line of defense. It is essential to educate them on how to assist your child and ensure that your immediate neighbors have your phone number ready in case a sleepwalking situation occurs. Taking these proactive steps provides personal peace of mind, as well as safety for your child.

In conclusion, while there is no definitive cure for sleepwalking, there is a sense of relief knowing that these behaviors often diminish as your child grows into adolescence. If your child is experiencing sleepwalking, consulting with a sleep expert can provide valuable support, and addressing daily stressors together can help lessen the frequency of these incidents. Before meeting with a specialist, it can be beneficial for caregivers to actively monitor their child’s sleepwalking patterns. Sharing those observations with a sleep specialist can offer crucial insights, allowing them to provide the best recommendations to ensure your child’s safety and well-being. Remember, you are not alone in this journey, and taking these steps can make a positive difference.

Toddler Night Wakings: What Causes Them and How to Fix them

Aanal Mehta Daftary

no comments

February 26, 2026

Picture this: it has been a long, winding evening in the Smith household, and the clock ticks menacingly toward bedtime. Little Jimmy, a spirited 14-month-old, has been the star of their show since the moment he arrived. Each night, his parents lovingly rock him to sleep, cradling him in their arms before gently placing him in his crib around 8 PM. With a sigh of relief, they finally plop down on the couch, hoping to unwind and catch their favorite show. But lurking in the back of their minds is the anxiety of what is to come.

Just as they are about to drift off into their own slumber around 11 PM, the stillness in the air is shattered by the unmistakable sound of Jimmy’s cries echoing through the house. In a flurry, they rush to his room, desperately rubbing his back, hoping to soothe him back to dreamland. But this is just the beginning—throughout the night, they find themselves trapped in a relentless cycle of awakenings every hour to an hour and a half.

Fast forward to 5:30 AM, when Jimmy finally decides it’s time to greet the day. Bleary-eyed and irritable, he stirs, while his parents, utterly drained, brace themselves for the challenges ahead. The day offers no reprieve; two naps are a distant dream. Jimmy’s sleepless nights stem from a frustrating case of inappropriate sleep onset associations, a common form of behavioral insomnia in children. Their hearts ache, not just for their restless boy, but for the peaceful nights that seem to elude them.

Inappropriate Sleep Onset Associations Cause Frequent Awakenings

Many children between 6 and 36 months face challenges when it comes to falling asleep on their own, although some younger or older kids may also be affected. These children often rely on a parent to fall asleep, which results in frequent awakenings throughout the night. While parents may perceive these awakenings as the main issue, they are actually a symptom of a more significant underlying problem: the child has not yet acquired the ability to self-soothe and fall asleep independently.

To illustrate this, we can refer to a sleep graph known as a hypnogram. This graph effectively depicts the various sleep stages that a child transitions through during the night. Initially, children quickly enter deep sleep, followed by more REM (Rapid Eye Movement) sleep, which is associated with dreaming, as the night continues. In many hypnograms, REM sleep phases are clearly marked in red, highlighting their importance in the sleep cycle.

It’s essential to understand that a child briefly awakens after periods of REM sleep. However, when a child is used to falling asleep independently, they don’t call for their parents when they wake up. On the other hand, a child who depends on their parents to fall asleep, whether by being held, rocked, or nursed, has not yet developed the ability to soothe themselves back to sleep. For instance, take Jimmy—his parents rock him to sleep.

Because he hasn’t learned to fall asleep on his own, each time he wakes during the night, he will call out for his parents, needing their presence to drift back off. If a child falls asleep in a specific way—like being held, having their back rubbed, nursing, or with a pacifier—they will need the same conditions replicated throughout the night. For example, if a child falls asleep in your arms, expect to get up several times to comfort them when they wake. Dr. Ferber illustrates this beautifully in his classic book (Solve Your Child’s Sleep Problem)- imagine if we fell asleep with a pillow and a blanket, only to wake up and find them missing. Naturally, we would get up and search for them, concerned about where they had gone.

The key to helping your child sleep independently is to encourage them to fall asleep on their own. It’s natural to encounter periods when awakenings intensify or become more frequent. During these moments, consider exploring a few thoughtful questions that can guide you through this experience. Taking a step back to assess what’s unfolding can offer valuable clarity and support. Remember, you’re not alone on this journey, and seeking insight is not just okay—it’s a sign of strength. Embrace this opportunity for growth and understanding.

Other causes of nighttime awakenings

Is Your Little One Experiencing a Sleep Regression?

If your previously peaceful sleeper has suddenly started waking up unexpectedly, you might be facing a sleep regression. It’s quite common, so don’t worry—you’re not alone in the nighttime struggle!

Is Your Toddler Waking Up Hungry?

Generally, toddlers shouldn’t need nighttime snacks unless there’s a specific medical concern. If you’re worried about your child’s growth, definitely consult your pediatrician for peace of mind. However, if you find yourself offering a bottle of milk or breastfeeding during those late-night wake-ups, considering weaning those feeds could work wonders for restoring your child’s sleep routine.

Is There a New Baby in the House?

Is there a little bundle of joy arriving at your home? If so, you might notice some challenges with your toddler’s sleep as you adjust to this exciting new chapter. When a new baby arrives, especially if your children share a room, it can lead to some sleep-related issues. Imagine a tiny infant’s cries echoing through your small home—those little sounds can easily disturb a toddler’s peaceful slumber! A sound machine can be a lifesaver in these moments, creating a cozy atmosphere that helps mask noise. But it’s not just the nighttime disturbances that can affect sleep. The excitement and changes that come with welcoming a new sibling can lead to some brief sleepless nights for your little one. These awakenings often last less than a week, but they can feel overwhelming. To help ease the transition, carve out some special moments during the day just for your toddler—spend quality time together away from the baby. This can go a long way in making your child feel secure and connected as they adjust to their new role as a big brother or sister. Embrace this journey together; it’s a precious time filled with love and growth!

Is Your Child’s Sleep Being Disturbed by a Medical Issue?

When it comes to nighttime disruptions, many parents may not realize that common medical conditions could be the culprit. If your child is coughing frequently after lights out, it might be a sign of asthma that needs attention. Alternatively, acid reflux could be lurking, manifesting as belly pain or vomiting during the night. Another possibility is obstructive sleep apnea, a condition often linked to snoring that can seriously disrupt sleep patterns.

If you’ve noticed any of these issues, don’t hesitate to reach out to your pediatrician. They can help identify the problem and guide you in the right direction.

Is Your Child’s Sleep Being Disrupted by Their Environment?

First things first: is there a TV blaring in the background? If so, it’s time to hit that power button! Also, consider whether loud noises from neighbors or traffic outside are making it difficult for your little one to drift off. If your child shares a room with a sibling or a noisy parent, it could complicate things even further. Room sharing can be a challenge, particularly with toddlers—when one wakes up, it’s not uncommon for the other to follow suit.

Now, let’s think about bedtime: is your child spending too much time in bed? Brett Kuhn refers to this as “too much time in bed syndrome,” which can be a common issue, especially among older toddlers. Many parents stick to the same sleep schedule even as their child’s sleep needs change. For instance, if your little one was snoozing from 6 PM to 6 AM at age one, that might be too long now that they’re three! Sleep needs typically decrease from approximately 14 hours a day to around 11 hours. If you’re keeping the same bedtime, your child might end up lying awake for an hour or more at night, even waking up bright-eyed in the morning. This could be the perfect moment to reconsider nap times or perhaps push bedtime a bit later.

Recognizing these patterns can greatly improve your child’s sleep routine!

When AI Tucks In Your Child: The New Science of Pediatric Sleep

Aanal Mehta Daftary

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February 26, 2026

Sleep plays a crucial role in every child’s growth, learning, and emotional health. Yet, sleep problems affect as many as 30–40% of children, ranging from bedtime resistance and night awakenings to disorders like sleep apnea and insomnia. As parents and clinicians seek more effective ways to understand and manage these challenges, artificial intelligence (AI) is emerging as a powerful ally.

1. Understanding Pediatric Sleep Through Data

Traditional sleep assessments—like overnight polysomnography—provide valuable insights but can be stressful for children, expensive for families, and limited to single-night observations. AI-driven technologies, on the other hand, can continuously monitor a child’s sleep over time, offering a more natural and comprehensive picture.

Modern wearables and smart monitors collect data such as:

Movement and heart rate variability
Breathing patterns and snoring frequency
Room environment (light, temperature, noise)

AI algorithms then analyze this data to detect irregularities, estimate sleep stages, and even predict sleep disruptions before they occur.

2. Early Detection of Sleep Disorders

AI tools are increasingly being used to screen for sleep-disordered breathing and obstructive sleep apnea (OSA) in children—conditions often underdiagnosed but linked to behavioral issues, poor academic performance, and metabolic risks.

Machine learning models trained on thousands of sleep studies can now identify OSA patterns from simpler, home-based recordings. This means earlier interventions with no need for invasive hospital tests.

Similarly, computer vision and audio recognition technologies can analyze video or sound from a sleeping child to detect snoring, restlessness, or abnormal movements, alerting parents and clinicians to potential concerns.

3. Personalized Sleep Interventions

AI doesn’t just diagnose—it helps tailor interventions. By recognizing behavioral and environmental patterns that influence sleep, AI systems can offer:

Personalized bedtime routines based on a child’s sleep-wake rhythms
Adaptive soundscapes or lighting that promote relaxation
Behavioral coaching for parents, with data-driven suggestions

For children with neurodevelopmental conditions like autism spectrum disorder (ASD) or ADHD, where sleep problems are common, these personalized approaches can make a profound difference.

4. Empowering Parents and Clinicians

AI-powered platforms can serve as a bridge between home and clinic. Parents gain easy-to-read dashboards summarizing sleep trends, while pediatricians receive actionable insights instead of raw data.

This collaboration enables early intervention, continuous monitoring, and evidence-based adjustments to treatment—without adding a burden to families.

5. Ethical and Privacy Considerations

As with all health technologies, privacy and ethical use must remain central. Sleep data is highly personal, especially when it concerns children. Responsible AI development demands:

Transparent data collection and storage policies
Parental consent and control over shared information
Algorithms that are explainable, bias-free, and clinically validated

Families should always have the right to know how their child’s data is used—and to opt out when they wish.

6. The Future: Smarter, Kinder Sleep Support

The future of pediatric sleep care will likely combine AI, behavioral science, and compassionate parenting. Imagine a world where a child’s sleep monitor can gently suggest an earlier bedtime after a stressful day, or where AI helps predict growth spurts that affect sleep cycles.

These tools won’t replace pediatricians or parents—they’ll empower them, making sleep care more proactive, precise, and personalized than ever before.

To conclude, AI is reshaping how we understand and nurture children’s sleep. From early detection of disorders to customized bedtime strategies, this technology offers the promise of healthier, happier nights—for children and their families alike.

From Midnight Scrolling to Restful Nights: A Story We See Every Day

Aanal Mehta Daftary

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February 26, 2026

It’s late. The house is finally quiet after a long day of school, work, practices, and dinner dishes. A parent collapses into bed, grateful for a moment of stillness. Down the hall, a teenager finishes a last text and pulls the covers up.

The lights go out.

Then the glow begins.

“One quick scroll,” they think.

Headlines. Alerts. Social posts. One more swipe. One more update.

Suddenly it’s 11:42 p.m. — and everyone is exhausted but somehow wide awake.

At Riley Children’s Sleep Program, this is a story we hear every week.

The Nighttime Habit That Keeps the Brain Awake

Many families tell us they use screens to “wind down.” It feels relaxing. It feels deserved after a long day.

However, research from the American Academy of Sleep Medicine indicates that more than one-third of adults report that viewing news and current events before bed actually worsens their sleep. Nearly half of young adults report feeling the effects even more strongly. Sleep is not just about closing our eyes; it involves allowing the brain and body to shut down completely.

According to sleep expert Dr. James Rowley from the American Academy of Sleep Medicine, reading stressful or worrisome content before bed makes it challenging to achieve the deep, restorative sleep our bodies require. Blue light from screens sends a powerful signal to the brain: It’s still daytime. Stay alert.

In fact:

26% of adults admit they choose screen time over getting the recommended seven hours of sleep.
50% use a screen in bed every single day.
33% use screens in bed most days of the week.

That habit of scrolling through your phone at bedtime, often referred to as “doomscrolling,” may feel relaxing in the moment. But it quietly steals sleep.

Screens don’t just entertain the brain — they activate it.

Blue light suppresses melatonin, the hormone that signals the onset of sleep. Emotionally charged content — news alerts, social media conflict, stressful stories — triggers alertness and stress responses.

Instead of drifting toward sleep, the brain shifts into daytime mode. And sleep loss adds up.

One short night can mean:

Trouble concentrating
Headaches
Irritability
Mood swings
Increased anxiety and emotional dysregulation
Attention and learning challenges

Over time, chronic sleep deprivation increases the risk for serious health concerns like heart disease, high blood pressure, diabetes, and persistent daytime fatigue.

For children and teens, the stakes are even higher. Growing brains depend on deep sleep for learning, emotional regulation, and physical development. When parents model late-night scrolling, kids learn that screens belong in bed. When families prioritize bedtime, children understand the importance of sleep.

Children Learn What They See

Kids notice everything.

When parents scroll in bed, children learn that screens belong at bedtime. When families protect a calm wind-down routine, children learn that sleep is important and protected.

Modeling healthy habits can be as powerful as any sleep intervention we provide.

Rewriting the Bedtime Story

The good news? Small changes can transform nights.

Instead of ending the day with endless scrolling, we encourage families to create a wind-down buffer zone:

Turn it off.

Power down electronics 30–60 minutes before bedtime.

Keep it out.

Charge phones outside the bedroom. Use a traditional alarm clock instead.

Create a routine.

Reading, journaling, stretching, or a warm shower helps signal the brain that it’s safe to sleep.

Silence alerts.

Notifications can wait until morning.

Set a schedule.

Wake up at the same time every day—even on weekends—and bed head when sleepy.

Imagine a Different Ending

The phone stays on the kitchen counter.

Lights dim.

A parent reads while a child turns pages beside them.

Breathing slows.

The house grows still.

Sleep arrives more easily.

Mornings feel calmer.

Families feel more connected.

In a world designed to keep us scrolling, helping families choose sleep is one of the most meaningful preventive health interventions we can offer.

And sometimes, the best thing we can do for a child’s health

is to help their whole family get a good night’s sleep.

Teen Sleep Troubles? Here’s How CBT Can Help You Finally Get Some Rest

Aanal Mehta Daftary

no comments

February 26, 2026

Getting enough sleep as a teenager can feel impossible. Between homework, social media, after-school activities, and the constant pull of technology, it’s easy for sleep to get lost in the mix.

But when restless nights become the norm—when you’re lying awake for hours, feeling exhausted but unable to switch off—that’s more than just a “teen sleep phase.” It could be insomnia, and it’s surprisingly common among adolescents.

The good news? There’s a proven, medication-free solution: Cognitive Behavioral Therapy for Insomnia (CBT-I).

What Exactly Is CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, first-line treatment for insomnia recommended by the American Academy of Sleep Medicine (AASM) and the American Psychological Association (APA).

Unlike sleep medications, which may only offer short-term relief, CBT-I targets the underlying causes of insomnia — the thoughts, habits, and behaviors that keep your brain wired at night.

A typical CBT-I program includes:

Sleep education – Understanding how sleep works and why it matters.

Sleep hygiene and scheduling – Keeping a consistent bedtime, avoiding caffeine, and limiting screen time before bed.

Stimulus control – Training your brain to associate the bed only with sleep (not studying or scrolling).

Cognitive restructuring – Challenging anxious or unhelpful thoughts like “I’ll never fall asleep tonight.”

Relaxation techniques – Using breathing, mindfulness, or muscle relaxation to calm the body before sleep.

Each step helps retrain the body and mind to fall asleep more naturally, without the need for medication.

Why Teens Struggle With Sleep

During adolescence, the body’s circadian rhythm (or internal clock) naturally shifts to a later schedule. This means most teens don’t feel sleepy until 10–11 PM—but schools often start before 8 AM.

Add in blue light exposure, social pressures, and academic demands, and it’s no wonder so many teens are running on empty.

In fact, according to a 2023 CDC report, nearly 70% of high school students get fewer than the recommended 8–10 hours of sleep each night. Chronic sleep loss is linked to lower academic performance, mood issues, anxiety, depression, and even increased risk-taking behaviors.

CBT-I helps teens work with their biology instead of against it—teaching healthy, realistic ways to reclaim sleep.

What the Research Shows

Over the past decade, multiple studies have confirmed that CBT-I is safe, effective, and lasting for adolescents:

A 2022 meta-analysis in Sleep Medicine Reviews found that teens who completed CBT-I fell asleep an average of 20 minutes earlier and slept 30–45 minutes longer than control groups.

A 2021 randomized trial published in JAMA Network Open reported that digital CBT-I (online or app-based programs) significantly improved sleep efficiency and daytime alertness after just six weeks.

Research published in Frontiers in Psychology (2023) found that improvements in sleep resulted in decreased anxiety and enhanced emotional regulation among teenagers.

Unlike medications, the benefits of CBT-I often continue months or even years after therapy ends—because it builds lifelong habits.

CBT-I in Schools and Online: The New Wave

CBT-I is becoming more accessible than ever. Many schools and universities are beginning to offer sleep workshops, and several research-backed digital CBT-I programs now guide teens step-by-step through the process.

In a 2024 study from the Journal of Adolescent Health, students who completed a 6-week, school-based CBT-I course reported longer total sleep time and better concentration during the day—without needing face-to-face therapy.

Online platforms like SHUTi Teen, Sleepio, and Insomnia Coach (developed by the U.S. Department of Veterans Affairs) are also showing promising results in teen populations.

What to Know Before Starting CBT-I

CBT-I is highly effective, but it’s not a quick fix. It requires practice, consistency, and patience—usually over 4–8 weeks.

Teens with co-occurring challenges such as anxiety, depression, or ADHD can still benefit greatly from CBT-I, especially when combined with broader psychological support.

Because CBT-I focuses on self-awareness and habit change, it empowers teens to manage their sleep long after therapy ends.

Practical Sleep Tips You Can Start Tonight

Here are some CBT-I-inspired tips backed by sleep science:

Stick to a consistent sleep and wake schedule — even on weekends.
Limit screens and bright light 30–60 minutes before bed.
Use your bed only for sleep — no studying, eating, or scrolling.
Avoid consuming caffeine, such as coffee, soda, and energy drinks, after lunchtime.
Wind down with mindfulness or journaling instead of TikTok.
If you can’t sleep after 20 minutes, get up and do something calm—then return to bed when you feel sleepy.

These small shifts mimic the principles of CBT-I and can start improving sleep tonight.

The Bottom Line

Cognitive Behavioral Therapy for Insomnia (CBT-I) isn’t just another wellness trend—it’s one of the most scientifically validated, long-term treatments for insomnia in both adults and teens.

It’s practical, empowering, and teaches real-world skills for improving sleep, focus, and mental health.

If you or your teen is stuck in a cycle of sleepless nights, CBT-I may be the reset your brain has been waiting for.

References:

de Bruin, E.J., et al. (2022). Cognitive behavioral therapy for insomnia in adolescents: A meta-analysis. Sleep Medicine Reviews.

Freeman, D. et al. (2021). Effect of digital cognitive behavioral therapy for insomnia on adolescent sleep and mental health. JAMA Network Open.

Blake, M.J. et al. (2024). School-based CBT-I for adolescents: Sleep and daytime outcomes. Journal of Adolescent Health.

CDC (2023). Youth Risk Behavior Surveillance — United States, 2023.

When Sleep Saves Lives: Reducing Infant Deaths in Challenging Times Through Pediatric Sleep Medicine

Aanal Mehta Daftary

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February 26, 2026

In the hushed stillness of the night, there is a special kind of magic when a baby finally surrenders to sleep, allowing a caregiver to breathe a sigh of relief. In those moments, sleep transforms into a precious victory. However, in the realm of pediatric sleep medicine, the stakes are much higher. The way and the place an infant sleeps can mean the difference between life and death—especially during turbulent times.

As families grapple with pressures from economic instability, health crises, displacement, and overwhelmed healthcare systems, the tragic reality is that preventable sleep-related infant deaths often surge. This makes understanding infant sleep more critical and urgent than ever. Now more than ever, we must focus on the science of how babies sleep, as it carries the potential to save lives.

The Hidden Danger in Uncertain Times

Sleep-related infant deaths, such as sudden unexpected infant death (SUID) and sudden infant death syndrome (SIDS), remain tragically high, making them some of the leading causes of death in a baby’s first year. These heartbreaking events can occur without warning and often strike families who are already facing significant challenges.

In times of hardship, various factors can contribute to unsafe sleep situations:

Homes may become overcrowded, making it difficult to create a safe sleeping environment.
Caregivers frequently face exhaustion, which can test their limits.
Regular pediatric visits might be postponed or skipped entirely.
Safe sleep spaces may either be unavailable or financially inaccessible.

It is essential to understand that when unsafe sleep practices occur, they are not a result of neglect but rather a reflection of survival under pressure. That is where pediatric sleep medicine comes in—it is here to support families through these tough times and guide them toward creating safer, more restful nights for their little ones.

Safe Sleep: Simple, Powerful, and Life-Saving

After years of research, the truth is clear. Safe sleep practices save lives. Placing infants on their backs on a firm, flat surface in a clear crib is incredibly effective. And while sharing a room without sharing a bed significantly lowers risks, we must also be mindful of eliminating smoke exposure to protect those delicate airways.

But life can be unpredictable. In stressful moments, even simple guidelines can feel overwhelming. After a long day, an exhausted parent might doze off on the couch while feeding, or a family facing displacement may find themselves without a crib. Sometimes, well-meaning relatives offer advice based more on tradition than on the latest evidence.

This is where pediatric sleep medicine steps in—not just as a clinical science, but as a deeply human endeavor. Its goal is not to achieve perfection, but to minimize risks while providing support, understanding, and clarity to families facing these challenges.

Exhausted Caregivers, Vulnerable Infants

Infant sleep and caregiver mental health are deeply interconnected. During challenging times, issues like sleep deprivation, anxiety, and postpartum depression tend to rise, increasing the risk of sleep-related tragedies.

To effectively engage families, we can focus on several key areas:

Help Caregivers Set Realistic Expectations: Provide caregivers with guidance on what to expect from infant sleep patterns.
Normalize Night Wakings: Remind caregivers that frequent awakenings are a completely normal part of babies’ sleep patterns.
Provide practical strategies: Offer clear, actionable tips for managing fatigue while prioritizing safe practices.
Prioritize Mental Health Screening: Encourage early discussions about mental health to support caregivers proactively.

Supporting caregivers’ sleep isn’t just a nice-to-have; it’s a vital step in ensuring infant safety. Taking care of the caregivers ultimately means creating a safer environment for the little ones, and that’s something we can all strive for.

Sleep Safety Is an Equity Issue

Sleep-related infant deaths present a disturbing reality, and the impact is not felt equally across all families. Those grappling with poverty, racism, housing instability, and limited access to healthcare face greater risks. As the challenges mount, these disparities only deepen.

From the standpoint of pediatric sleep medicine, our mission is clear: we must save lives by ensuring that every baby has a safe place to sleep.

This involves:

Offering culturally respectful and nonjudgmental education that speaks to families’ unique needs.
Promoting consistent messaging that resonates across hospitals, clinics, and community services.
Extending our reach to families in non-traditional healthcare settings, meeting them where they are.

Every child deserves a fair chance at safety, regardless of their circumstances.

Adapting Care When Systems Are Stressed

When healthcare systems face disruptions, ensuring sleep education remains a top priority is crucial. In the realm of pediatric sleep medicine, innovative adaptations have emerged:

Telehealth has become a lifeline, providing support and reassurance to caregivers when they need it most.
Sleep guidance is now seamlessly integrated into prenatal care, newborn check-ups, and even emergency visits, making vital information readily available.
Collaborations with public health and social service organizations are helping to spread the message even further.

Sometimes, just a simple conversation about sleep can avert a crisis. A phrase as powerful as “Back to sleep, every time” can make all the difference in a child’s safety and well-being.

The Quiet Power of Sleep

In uncertain times, it’s easy to focus only on dramatic interventions. However, pediatric sleep medicine reminds us that some of the most powerful life-saving tools are simple, quiet, and close to home.

A clear crib.
A rested caregiver.
A baby sleeping safely through the night.

When sleep is protected, lives are protected. And in the hardest moments, that protection matters more than ever.

Sleep Trackers: Help or Hidden Stress For Families

Aanal Mehta Daftary

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February 26, 2026

t starts with a wrist buzz in the morning.

A number flashes on a screen.

And suddenly, sleep — something once felt, not measured — becomes data.

From smartwatches to sleep apps, Americans are paying closer attention to their sleep than ever before. A recent survey from the American Academy of Sleep Medicine (AASM) found that nearly half of U.S. adults (48%) have used a sleep tracking device, a sharp rise from 35% in 2023. Even more striking, 55% of adults say they’ve changed their habits based on what their tracker tells them.

This growing interest reflects something important: sleep is finally getting the attention it deserves.

“We’re seeing a significant shift in how Americans approach sleep health,” said Dr. Shalini Paruthi, AASM spokesperson and member of the Emerging Technology Committee. “Sleep trackers help people recognize that sleep is just as essential to health as nutrition and exercise.”

At Riley Children’s Sleep Lab, we see this same curiosity reflected in families who want to understand their child’s sleep — and their own.

Who’s Using Sleep Trackers — and Why It Matters

The AASM survey revealed several notable trends:

Men are more likely than women to use sleep trackers (56% vs. 40%).
Men are also more likely to change their behavior based on sleep data.
One in five men reported spending between $200 and $500 on consumer sleep products, excluding mattresses, compared to only 12% of women.

This significant investment highlights the high value that people place on sleep. But more technology doesn’t always translate into better rest — especially when data becomes the focus instead of how someone actually feels.

When “Sleepmaxxing” Goes Too Far

The current sleep craze has even earned a nickname: sleepmaxxing.” Users on social media share various strategies, routines, and products to enhance their sleep quality. Although the intention is positive, it can lead to unintended consequences.

As more people gain access to nightly sleep scores and health metrics, even those who are sleeping well may become anxious about improving their numbers. According to the same AASM survey, 76% of adults reported losing sleep because they were concerned about their sleep problems.

This cycle of stress — sometimes referred to as sleep anxiety or orthosomnia — can make falling asleep and staying asleep even harder. While prioritizing sleep is healthy, striving for perfection is not.

For parents, this matters even more. Children often absorb emotional cues from adults, and anxiety around sleep can quietly spill into bedtime routines, shaping how a child feels about sleep itself. “Sleep trackers should support healthy sleep — not create more stress,” Dr. Paruthi explains. “If you find yourself lying awake worrying about sleep data, it may be time to talk with a health care professional.”

What Really Supports Healthy Sleep — for Kids and Adults

Whether families use sleep trackers or not, the foundation of good sleep hygiene remains the same — especially for growing children:

Consistent bedtimes and wake times
Enough total sleep for a child’s age
A calm, predictable bedtime routine
A sleep-friendly environment

For families who do use sleep tracking devices, the AASM recommends a thoughtful, balanced approach:

Keep a sleep diary to capture habits and routines.
Pair diary notes with tracker data (such as from a Fitbit or Apple Watch) to look for patterns over time.
Concentrate on important metrics such as total sleep time and consistency, rather than focusing on nightly scores.
Make small, gradual changes and observe what helps.
Review sleep data only in the morning, avoiding nighttime fixation.

When It’s Time to Seek Expert Help

If sleep issues—whether yours or your child’s—start to impact mood, learning, daily responsibilities, or overall health, seeking professional help can make a significant difference. Pediatric sleep specialists can identify sleep disorders, alleviate sleep anxiety, and create tailored plans for healthy, restorative sleep.

At Riley Children’s Pediatric Sleep Lab, our goal is simple:

to help children and families sleep better — with confidence, not pressure. If you have concerns about your child’s sleep, we’re here to help.

When Sleep Tells a Bigger Story: Cleft Palate, Sleep Apnea, and Growing Well

Aanal Mehta Daftary

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February 26, 2026

When Noah entered the world with a cleft palate, his parents braced themselves for a journey filled with surgeries, speech therapy sessions, and countless doctor appointments. However, they never anticipated that something as fundamental as sleep would play a pivotal role in his care.

As a toddler, Noah was a symphony of nighttime noises, snoring loudly as he twisted and turned in his bed. He often breathed through his mouth, waking up feeling groggy and irritable—his parents chalked it up to the usual trials of childhood, believing it to be just another challenge of living with a cleft palate. After all, he had already faced so much at such a young age.

But as Noah grew, the signs of trouble became harder to ignore. During the day, he struggled to concentrate, and his teachers grew concerned about his constant restlessness. No matter how early he went to bed, mornings felt bleak and exhausting.

What Noah’s family initially failed to recognize was that his sleep could indicate a deeper narrative—one that needed their attention and understanding.

How Cleft Palate Can Affect Sleep

Cleft palate is more than just a speech or feeding challenge—it can have a significant impact on how a child breathes during sleep. The hard palate plays a crucial role by separating the mouth from the nasal airway, ensuring smooth airflow. However, when this structure doesn’t develop as expected, it can lead to unstable breathing patterns at night.

Children with cleft palate often face unique challenges, including variations in jaw or midface growth, and sometimes their muscles may struggle to keep the airway open while they sleep. As they drift off into slumber, these factors can lead to a condition known as obstructive sleep apnea. This means that their breathing may occasionally stop completely or partially during the night.

What’s alarming is that children don’t always exhibit the same signs of sleepiness as adults do. Instead, parents and caregivers might notice some of these telltale symptoms:

Loud or persistent snoring
Pauses, gasping, or labored breathing during sleep
Restless nights filled with frequent awakenings
Mouth breathing
Bedwetting past typical developmental stages
Daytime hyperactivity, irritability, or attention issues

These signs can be subtle and easy to misinterpret, especially in children with complex medical histories.

This is where the Pediatric Sleep Program at Riley Children’s Health can help families like Noah’s to find clarity and support. When Noah was referred to the sleep program, his family began to connect the dots that had previously eluded them. Through a pediatric sleep study, tailored for comfort and designed with families in mind, they discovered just how much Noah’s breathing was being disrupted throughout the night. It’s a powerful reminder of how understanding and support can make all the difference in a child’s health and well-being.

For his parents, the diagnosis was a turning point—an answer that brought both clarity and relief. They finally understood that what they had been witnessing was not just a fleeting behavioral phase or something he would naturally outgrow. Instead, it was a treatable medical condition that could be addressed.

A dedicated team from Riley Children’s Pediatric Sleep Program specializes in diagnosing sleep disorders in infants, children, and adolescents, including those with unique challenges such as cleft palate or other craniofacial conditions. With a holistic approach, each child’s sleep is carefully evaluated in relation to their overall growth, development, and medical history, ensuring that every child gets the support they need for a restful night.

Personalized Care, Built Around the Child

When it comes to treating sleep apnea, there’s no universal solution. At Riley, we craft personalized care plans tailored to each child’s unique needs, which may include:

Evaluating and managing tonsils or adenoids
Utilizing CPAP or alternative noninvasive breathing support
Collaborating with orthodontic and craniofacial specialists
Offering surgical consultations when necessary
Conducting ongoing monitoring as children grow and develop

Equally crucial to treatment is our commitment to collaboration. Our sleep specialists team up with experts from Riley’s cleft and craniofacial teams, ENT, pulmonology, speech-language pathologists, and surgeons. Together, we ensure that every child’s sleep health is an integral part of their long-term care journey.

Take Noah’s story, for example. His treatment provided relief for his nighttime breathing, resulting in significant improvements throughout the day. He began to wake up refreshed, his focus sharpened, and mornings transformed into manageable—and enjoyable—moments for his family. Finally, his parents were witnessing the vibrant child they always knew was inside him.

Why Early Recognition is Key

Healthy sleep is fundamental for a child’s physical growth, brain development, behavior, and emotional well-being. Untreated sleep apnea can have serious repercussions on learning, mood, and overall quality of life.

For parents, trusting your instincts is vital. If your child has a cleft palate and often snores, struggles to sleep well, or appears excessively tired or restless during the day, their sleep patterns may be a significant factor.

For healthcare providers, early screening and prompt referrals to a pediatric sleep program can be game-changing—especially for children with craniofacial conditions who are at greater risk for sleep-disordered breathing.

Helping Children Breathe Easier—Day and Night

At the Pediatric Sleep Program at Riley Children’s Health, we believe that families are essential partners in the journey to better sleep. By listening to parents’ concerns, using advanced diagnostic tools, and collaborating across specialties, our dedicated team helps children achieve the restorative sleep necessary for healthy growth, learning, and overall well-being.

When children breathe easier at night, they don’t just enjoy a good night’s sleep—they embrace a brighter, healthier life!

My Type 2 Diabetic Journey

Aanal Mehta Daftary

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June 1, 2025

In 2016, I received a wake-up call that shook me to my core: I was diagnosed as pre-diabetic. The news hit me hard when I learned that my A1C blood sugar level was 5.8, right in the pre-diabetic range of 5.7 to 6.4. As panic set in, I envisioned a future filled with dire consequences, questioning my doctor with concern, “Does this mean I could face amputations or even death from full-blown diabetes?” My doctor offered a reassuring smile and said, “No! Look on the bright side. You’re not diabetic yet. You have the power to take control of your health, and there’s still time for you to reverse this.” His words were like a light in the darkness, igniting my newfound determination. This was a pivotal moment, a chance to reclaim my health and rewrite my story!

Ever since then, I have diligently started tracking my caloric intake. I adhered to the American Diabetes Association’s food guidelines. I also made significant cuts to my sugar consumption. The game-changer, however, was the support of my fitness coach, who helped me discover exercise routines that I genuinely enjoyed. Despite these proactive steps, I faced the unexpected diagnosis of Type 2 diabetes during the Covid pandemic. My A1C level crept up to 7.5%. It’s left me wondering—what went wrong?

My doctor adjusted my medication dosage from 500 mg once a day to three times daily, but unfortunately, that didn’t make a difference. The A1C numbers did not change. Instead of getting to the bottom of this, my primary care physician wanted to throw even more medications into the mix, suggesting options like Jardiance or Ozempic. However, the cost was overwhelming. Even with insurance, I faced out-of-pocket expenses between $700 and $1,000. It was a tough pill to swallow!

I owe a huge thanks to my husband, who happens to be a physician, for stepping in to help me by taking charge of my diabetes management. Together, we embarked on a journey to unravel the mysteries of my blood sugar levels. Despite sticking to a well-balanced diet, I was still facing those frustrating spikes. So, we decided to conduct some tests to uncover the true culprits behind my body’s reactions to different foods. It felt like we were detectives on a mission, determined to get to the bottom of it all!

CGM

We kicked off our journey by investing in a continuous glucose monitor (CGM) sensor, and let me tell you, it has been nothing short of revolutionary! Many primary care doctors and family practitioners might say that CGMs are exclusively for those with Type 1 diabetes, but that’s a bit of a misconception. In my experience, using a CGM sensor has completely transformed how I manage my health. It’s an empowering tool that provides valuable insights and has made a significant difference in my life!

There are three different types available in the market:

A) Dexcom and Dexcom’s Stylo.

B) Abbott’s FreeStyle Libre 2, 2 Plus, 3, and 3 Plus.

C) Abbott has also released over-the-counter options: Lingo and Libre Rio.

I’ve been using the Freestyle Libre 3 continuous glucose monitor (CGM). It’s amazing how this device has opened my eyes to how different foods impact my blood sugar levels. I’ve learned which choices send my glucose levels soaring and which ones keep them stable.

As we dove deeper into this process, we realized that my prescribed extended-release Metformin just wasn’t cutting it for my diabetes management. After consulting with my healthcare team, I switched to a fast-acting form of Metformin and embraced a low-carb diet. The results have been incredible! My blood sugar numbers saw a significant drop, and I started shedding pounds.

Low-Carb Diet

Living with Type 2 Diabetes means your body is facing a challenge: it’s become resistant to insulin, which means you need higher levels of this vital hormone to keep your blood sugar in check.

So, what exactly is insulin? Think of it as a key player in your body’s energy management. While it’s essential for regulating blood sugar, too much insulin can lead to resistance, heightening the risk of developing Type 2 diabetes. But that’s not all—insulin also has a sneaky way of influencing our hunger. When insulin levels rise, they can trigger feelings of hunger, leading to weight gain. In fact, insulin is often called the “fat-storage hormone” because of the way it works in our bodies.

It is important to remember that everything we eat is composed of carbohydrates, proteins, or fats, each of which has a different impact on glucose and insulin levels. When we eat carbohydrates, our glucose and insulin levels spike quickly compared to when we consume proteins and fats. If you are already insulin resistant and have elevated insulin levels, you may feel hungry all the time. You may ask- If that’s the case, then how should people with diabetes eat? The general recommendation for individuals with Type 2 diabetes is to consume 30-60 grams of carbohydrates per meal and another 15-20 grams per snack. That is way too many carbs, especially since it includes the very substance that is contributing to the problem. It may sound counterintuitive, but at its core, diabetes represents a state of carbohydrate toxicity. The inability to transport blood sugar into the cells creates issues in the short term, and the long-term consequences can be even more severe. Insulin resistance essentially signifies carbohydrate intolerance. So why do we continue to recommend carbohydrate intake?

The American Diabetes Association (ADA) guidelines explicitly state that there is inconclusive evidence to support a specific carbohydrate limit. However, they acknowledge that carbohydrate intake is the most significant factor affecting blood sugar levels and, consequently, the need for medication. The guidelines also mention that if you’re taking certain diabetic medications, you must consume some carbohydrates; otherwise, your blood sugar may drop too low, leading to a vicious cycle. Nowhere in the ADA guidelines is there a focus on reversing Type 2 diabetes, and this needs to be addressed.

The solution lies in reversing insulin resistance and becoming insulin-sensitive by exploiting the benefits of low insulin levels. Personally, the low-carb intervention worked quickly for me. I eliminated processed foods and cut out bread, pasta, pizza, sugar, whole grains (including oats), potatoes, and most importantly, rice.

Exercise

When it comes to exercise, incorporating regular walks into your routine, particularly after meals, can work wonders for your A1c levels. Walking not only boosts your insulin sensitivity but also helps your body convert glucose into energy. The magic happens especially 60 to 90 minutes post-meal when blood sugar levels tend to surge. By getting those steps in after eating, you can effectively stabilize your blood sugar and insulin levels, making it much easier to stay within your target range.

I started by walking for 15 minutes after each meal. As I settled into this routine, I gradually ramped it up to 40-45 minutes. Now, I am proud to say I walk about 7 miles a day, racking up an impressive 15,000-17,000 steps daily. Walking has not only helped me with weight management but also reduced my stress levels. In addition, I engage in muscle-building exercises with the help of a fitness coach twice a week.

Today, my A1C level is back to 5.8.

It’s still a work in progress but I think if I continue on this path, I might just be able to reverse my Type 2 Diabetes.

Type 2 Diabetes is not a death sentence; it’s a lifestyle change. Let the right kinds of food and exercise serve as medicine, rather than relying solely on medication.