Danielle Pacheco
Staff Writer
Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep.
She channels her frustration into researching sleep solutions and sharing insights with fellow insomniacs. Danielle spends her downtime trying out new recipes and working off the calories on the soccer field.
Danielle studied the science of sleep with a degree in psychology at the University of British Columbia
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A Word From Danielle
What’s your biggest sleeping pain point?
I’ve always had trouble falling asleep, mostly due to stress. As a child I remember consistently taking 2 hours after lights-out to fall asleep. It’s gotten a little better, and I’ve learned to accept that sometimes I just can’t fall asleep when I would like to. Instead of worrying about it, I use the time to read a calming book until I drift off.
What’s your favorite sleep product right now?
My Emma mattress! It provides enough pressure relief for my partner, who likes the feel of memory foam. But it’s also responsive enough to allow me to change positions easily, which I really value.
What is your nightly sleep regimen?
My partner goes to sleep before me, so I usually get ready at the same time as he does and then read a book until I feel sleepy. I might have a light snack before bed as well, because I find it very difficult to sleep when I’m hungry.
What’s your top sleep tip?
If you share the bed, I think it’s really important to find a mattress that allows each person to move without waking the other. You can have the best sleep hygiene in the world, but if you wake up every time your partner changes positions, you’re not going to sleep well.
Read More From Danielle
Sleep Calculator: Your Personalized Tool for Sleep
Want to make sure you get the sleep that you need? Use our sleep calculator…
Emma Original Mattress Review - Test Lab Ratings
We provide a comprehensive review of the Emma Original All-Foam Mattress, covering the bed’s construction,…
Daylight Saving Time: Everything You Need to Know
The transition in and out of daylight saving time can affect your sleep cycle and…
How to Become a Morning Person
Are you a night owl surrounded by early birds? We explain the science behind late…
Researchers Develop New Seal-Less CPAP Mask
Mask discomfort is a common complaint among CPAP users. A new technology that uses vortex…
Restless Legs Syndrome (RLS)
In restless legs syndrome, unpleasant sensations lead to a strong urge to move the legs.…
How Memory and Sleep Are Connected
Lack of sleep can both short-term and long-term memory. It is also integral to memory…
Does Warm Milk Help You Sleep?
Studies suggest warm milk before bed may help you sleep better. Learn more about this…
The Best Sleeping Position for a Gassy Baby
Parents and caregivers know how distressing it can be when a baby experiences discomfort from…
What Causes Excessive Sleepiness?
Learn what may be causing your excessive sleepiness. It could be an underlying cause like…
Sleep Disorders
Visit the pages below to learn about different types of sleep disorders and their symptoms,…
Sleep Apnea Headaches
Sleep apnea headaches are a type of morning headache common in people with obstructive sleep…
Somniphobia: Understanding the Fear of Sleep
Afraid of falling asleep? You may have somniphobia. Learn the signs, symptoms, and how to…
REM Sleep Behavior Disorder
Normally during REM sleep, the body experiences temporary paralysis of most of the body’s muscles…
Can a Lack of Sleep Cause Headaches?
How are sleep deprivation and migraines connected? Learn how a lack of sleep may be…
Confusional Arousals and Sleep Drunkenness
Learn about confusional arousals, a type of parasomnia that causes you to behave as if…
Can Pink Noise Help You Sleep?
Emerging research suggests pink noise may improve sleep. Learn if pink noise could help you,…
How to Stop Having Nightmares
Are nightmares interfering with your sleep? Learn what could be causing them, how to stop…
ADHD and Sleep Problems: How Are They Related?
Sleep and ADHD have a bidirectional relationship. Learn how ADHD can cause insomnia, and how…
How Weight Affects Sleep Apnea
Sleep apnea is a relatively common disorder in which people experience disrupted breathing while they…
Sexsomnia: What to Know About Sleep Sex
Learn more about sexsomnia, a parasomnia that can cause involuntary sexual behaviors during sleep. It…
Drinking Water Before Bed
Could drinking water before bed help you sleep better? It may actually be more disruptive…
Polyphasic Sleep: Benefits and Risks
Will altering your sleep schedule leave you feeling rested and more productive? We take a…
Pregnancy Insomnia: Causes & Treatment
Are you having trouble sleeping during pregnancy? Learn what causes pregnancy insomnia, why sleep is…
Daytime Brain Wave Patterns May Explain How Memories Are Stored During Sleep
Experts still don’t know exactly how the sleeping brain decides what to remember. A recent…
Night Eating Syndrome: Symptoms, Causes, and Treatments
Discover what the latest research says about night eating syndrome, an eating disorder characterized by…
Healthy Bedtime Snacks To Eat Before Sleep
Wondering what to eat before bed? We share nutritious bedtime snack options to beat hunger…
Is Eating Before Bed Bad?
Have you wondered how eating before bedtime affects your body? We break down the benefits…
Study Finds Racial Disparities in Childhood Insomnia That Persist Among Young Adults
Could insomnia be related to race? Researchers studied a group of white, Black, and Hispanic…
Supreme Court to Hear Case on Public Sleeping Ban
Should homeless people be punished for sleeping in public places? The city of Grants Pass,…
How to Sleep On Your Back
Wondering how to sleep on your back instead of your stomach or side? We cover…
Caffeine and Sleep
Drinking caffeine too close to bedtime can keep you awake. Learn why this happens and…
How Does Soda Affect Sleep?
Do you drink soda during the day and struggle to sleep at night? We discuss…
How to Stop Snoring: 10 Ways to End Noisy Nights
Snoring is extremely common, but not inevitable. Learn about bedtime adjustments, lifestyle changes, and surgical…
Sleep Inertia: How to Combat Morning Grogginess
Do you wake up feeling groggy despite sleeping enough? Sleep inertia may be to blame.…
How Your Body Uses Calories While You Sleep
Learn how many calories you burn during sleep, which sleep stages burn the most calories,…
Side Sleeping: Which Side Is Best and How To Do It
Side sleeping offers many potential benefits, from better spinal alignment to a reduced risk of…
Aerophagia: Symptoms, Causes, and Treatment
If you feel bloated and gassy while on continuous positive airway pressure (CPAP) therapy, it…
Is CBD a Safe and Effective Sleep Aid?
Many people claim CBD improves their sleep. Learn what CBD is, how it might help…
Sleep Aids for Kids
Wondering if sleep aids are safe for kids? Learn the pros and cons of melatonin,…
Researchers Develop Blood Test to Detect Sleep Deprivation
In a recently published study, researchers may have discovered how to identify signs of sleep…
Pregnancy & Sleep: Common Issues & Tips for Sleeping
Learn about the best pregnancy sleeping positions, problems that affect sleep during pregnancy, and why…
Sleeping While Pregnant: First Trimester
Learn more about the best practices for healthy sleep during the first trimester of pregnancy,…
Sleeping While Pregnant: Second Trimester
Learn how to get better sleep during the second trimester of pregnancy, including advice on…
Sleeping While Pregnant: Third Trimester
Learn how to sleep better in the third trimester, including the best pregnancy sleeping positions…
Softest Sheets
Soft sheets can improve comfort and make your bed feel luxurious. We share our picks…
Pregnancy Sleep Positions
Many factors can disrupt sleep during pregnancy, including nighttime bathroom trips, nausea, heartburn, lower back…
Over the Counter Sleep Aids
Want to learn more about over-the-counter sleep medications? Our guide covers melatonin, valerian, and other…
How Much Deep Sleep Do You Need?
Deep sleep repairs muscles, strengthens the immune system, and leaves you refreshed in the morning.…
Why Do You Drool In Your Sleep? Causes and Remedies Explained
Drooling during sleep is normal, but excessive drooling can be caused by your sleep position,…
Sleep Apnea Symptoms in Women
Obstructive sleep apnea can present differently depending on a person's sex and gender. Learn the…
How Age Affects Your Circadian Rhythm
Learn how the body's circadian rhythm changes as we age and how to improve sleep…
What Causes Snoring in Pregnancy?
Are you concerned about snoring in pregnancy? Discover the reasons why snoring may increase during…
What Causes Snoring In Women?
Snoring is caused by tissues in the airway vibrating as a sleeper breathes. Although snoring…
Babies and Sleep
By understanding your baby's sleep needs, you can help foster their growth and development in…
Do Women Need More Sleep Than Men?
Do women need more sleep than men? We take a closer look at what the…
Can the Rise of Chronoworking Help Fix Our Sleep?
From factories to 911 operators, more workers are seeing the possibility of chronoworking in shifts…
Sleep Aids to Take While Pregnant
Wondering if you can take a sleep aid while pregnant? Learn which sleep aids are…
Women & Sleep
Women experience insomnia, RLS, and other sleep problems at higher rates than men. Learn more…
Bedroom Environment: What Elements Are Important?
Want to learn how to create a bedroom environment for good sleep? Our guide includes…
How to Sleep When It’s Hot Outside
Do you have trouble sleeping when it's hot outside? Our guide offers tips on how…
Thyroid Issues and Sleep
Want to learn about thyroid health and sleep? Our guide discusses the relationship between thyroid…
How To Stay Awake on the Road
Want to learn how to stay awake while driving? We cover the dangers of falling…
Humidity and Sleep
Do you have a hard time sleeping in humid climates? Our guide discusses the best…
Best Temperature for Sleep
Discover the science behind why we sleep better within a certain temperature range, and get…
Sleep Deprivation and Postpartum Depression
Sleep deprivation and postpartum depression often go hand-in-hand. Learn how they influence each other and…
How Pregnancy Affects Dreams
Are pregnancy dreams keeping you up? Learn about why some people experience more vivid dreams…
Showering Before Bed
Do you associate showering with a relaxing end to the day? Learn how showers affect…
Chronotypes: Definition, Types, & Effect on Sleep
Your chronotype dictates whether you are a night owl or an early bird. Understanding your…
How To Relieve Stress for Bedtime
Stress can be a major barrier to getting to sleep. Get tips and solutions to…
Meditation for Sleep
Many people know the feeling of being unable to sleep due to stress. Once sleep…
How To Get a Good Night’s Sleep in a Hotel
Sleep quality at hotels varies from person to person based on several factors. Read our…
Snoring: Harmless or Dangerous?
Interested to know whether snoring is bad? Read our guide to learn what causes snoring…
Benefits of Sleeping Naked
Could sleeping naked help improve your health? Explore the potential health and relationship benefits, and…
Police Killings of Unarmed Black People Impact Sleep Health of Black Community
New research reveals an increase in short sleep times among Black Americans following news of…
What Is the Scandinavian Sleep Method?
Tired of sharing a blanket with a restless sleep partner? Learn how the Scandinavian sleep…
What Does It Mean When You Dream About Your Ex?
Dreams about exes are common, but their meaning depends on your interpretation, emotions, and experiences.
Does Napping Impact Your Sleep at Night?
Napping can improve alertness, mood, and mental performance, but in some cases, it negatively impacts…
Chronic Fatigue Syndrome (CFS)
Chronic fatigue syndrome causes overwhelming exhaustion even when caught up on sleep. Learn more about…
Chronic Fatigue Syndrome Symptoms
Chronic fatigue syndrome symptoms can resemble other disorders. Learn how to tell if you might…
How to Pull An All-Nighter
Worried about finishing that important project? Stressed about an upcoming night shift? Learn how to…
Farting During Sleep: Causes and Tips for Reducing It
Concerned about farting in your sleep? Learn more about common causes of morning and nighttime…
Sciatic Nerve Pain Relief at Night
Sciatica broadly refers to pain, tingling, or other discomfort along a sciatic nerve. Each sciatic…
Could Seizures Be Behind Children's Sudden Unexplained Deaths During Sleep?
Based on video footage analysis, researchers at NYU have discovered that seizures may be linked…
Sleep Vitamins
Looking for a naturally inspired way to sleep better? Learn which vitamins are considered best…
Managing Excessive Daytime Sleepiness
Excessive daytime sleepiness can have serious effects on health and quality of life. Learn the…
Catathrenia: What is Nighttime Groaning and How Do You Treat It?
Catathrenia is a rare sleep disorder causing you to groan in your sleep. Learn about…
Treatment for Restless Legs Syndrome (RLS)
Learn about different restless legs syndrome treatments to minimize uncomfortable symptoms and restore healthy sleep.
Why Am I So Tired?
Slept well, yet still struggling to get through the day? Learn possible reasons for why…
Sleep Apnea Treatments Without CPAP
Treating sleep apnea without CPAP can include lifestyle changes, using other devices, and surgery. Learn…
When to Transition From Crib to A Toddler Bed
Wondering when to transition from a crib to a bed? Most toddlers make the switch…
Melatonin for Kids: A Guide for Parents and Caregivers
Learn about the safety and side effects of melatonin for children, and whether it can…
When Can Your Baby Sleep With a Blanket?
Wondering when it is safe to allow your baby to sleep with a blanket? We…
Best Sleeping Position for Sleep Apnea
Have you wondered about the best sleeping position for sleep apnea? We highlight which positions…
PTSD and Sleep
Sleep problems are an integral part of post-traumatic stress disorder. Learn how to manage insomnia,…
Sleep Clinics and Centers
Everyone has trouble falling asleep from time to time, but consistently struggling to fall and…
Diagnosing Insomnia
Interested in getting an insomnia diagnosis? Our guide covers how to diagnose insomnia, common risk…
Symptoms of Insomnia
Want to learn more about the symptoms of insomnia? Our guide covers short-term & chronic…
Cheyne-Stokes Respirations
Learn more about the causes and symptoms of Cheyne-Stokes respirations, as well as the most…
Is It Safe To Sleep If You Have a Concussion?
Learn why sleep is important after a concussion, how to sleep safely, and when to…
Fibromyalgia and Sleep
Want to learn more about how fibromyalgia impacts sleep and vice versa? Our guide includes…
What Makes a Good Night's Sleep
Proper sleep is an essential part of human functioning. Find out how much sleep you…
Lack of Sleep May Increase Calorie Consumption
Want to learn more about the relationship between sleep and appetite? We’ll explain how sleep…
How Is Sleep Quality Calculated?
Unsure if you’re getting good sleep at night? Learn how to calculate your sleep quality…
Parkinson's Disease and Sleep
Individuals with Parkinson's disease have a higher risk of suffering from poor sleep. Addressing these…
Sleep Satisfaction and Energy Levels
Sleep satisfaction and energy levels are closely linked. In this guide, learn how sleep patterns…
Living With and Managing Non-24 Hour Sleep-Wake Disorder
Get advice on how to manage non-24-hour sleep-wake disorder in the workplace, at school, or…
Exercise and Insomnia
Exercise is great for your health, but can it relieve insomnia as well? The evidence…
Why You Shouldn't Sleep With Contacts In
Sleeping with contacts in is common, but this habit could put you at risk for…
Grief and Its Effect on Sleep
Poor sleep is common to the grieving process, and may even be a risk factor…
Getting Better Sleep While Working Remotely
Working from home? Learn how to structure your home office, manage the boundary between work…
STOP-Bang Score for Obstructive Sleep Apnea
The STOP-Bang Questionnaire is a simple test that assesses your risk of having obstructive sleep…
Idiopathic Hypersomnia
Idiopathic hypersomnia is a condition in which a person is excessively sleepy for no identifiable…
Allergies and Sleep
Are allergies keeping you up at night? Learn how allergies can affect your sleep, and…
Benign Neonatal Sleep Myoclonus
Benign neonatal sleep myoclonus is a rare sleep-related movement disorder that occurs in very young…
Allergens That Impact Sleep
Learn what the top allergens in the bedroom are and how to minimize exposure to…
Bedwetting and Sleep
Bedwetting can be uncomfortable for both children and parents, especially when it happens in older…
How To Dress Your Child for Sleep
Learn how to choose the right sleepwear for babies, toddlers, and school-age children.
Actigraphy
An actigraphy device tracks your movements so your doctor can analyze your sleep patterns. Learn…
How to Talk to Your Doctor about Your Sleep
When should you talk to your doctor about sleep problems? Discover the telltale signs, get…
Can Dogs Have Sleep Apnea?
Does your dog have trouble breathing during sleep? Learn if dogs can have sleep apnea,…
Treatments for Insomnia
Want to learn more about how to treat insomnia? Our insomnia treatment guide covers medications,…
How Much Sleep Do Student Athletes Need?
Sleep is a core component of recovery and repair for student athletes. Learn how much…
Bedtime Routines for Adults
A bedtime routine is a set of activities performed in the same order each night…
Stretching Before Bed
Stretching before bedtime can relieve tension in your muscles and help you feel more relaxed.…
Waking Up With a Dry Throat: What Causes It and How Do You Treat It?
Wondering why you keep waking up with a dry throat? Learn the possible causes, treatment…
Fetal Sleep Position
Struggling to get comfortable at night? The fetal position might just be what you need…
Rest and Recovery: How to Sleep With Intercostal Muscle Strain
Intercostal muscle strain is a common sports injury. Learn strategies for how to sleep with…
Light Therapy for Insomnia Sufferers
Light therapy can be done at home and helps relieve sleep issues associated with insomnia…
Non-24-Hour Sleep Wake Disorder
Learn about the causes of non-24-hour sleep-wake disorder and who is most likely to suffer…
Teeth Grinding in Children
Jaw pain and tooth sensitivity in children can be a sign of sleep bruxism, or…
Sudden Infant Death Syndrome (SIDS) and Sleep
Learn how to identify the risk factors of SIDS and implement preventative infant sleep safety…
How Long Does Melatonin Last?
Melatonin is a widely available and popular sleep aid. Learn more about how long melatonin…
Is 6 Hours of Sleep Enough?
Learn about the health impacts of getting six hours of sleep per night, and the…
The Connection Between Sleep Apnea and PTSD
As many as 90% of individuals with PTSD also suffer from sleep apnea. What explains…
Children and Sleep
Sleep is an essential building block for your child’s mental and physical health. But if…
Side Effects of Sleep Medication
Are sleeping pills safe? Understand the side effects of sleep medication, so you can make…
Sleep Strategies for Kids
Wondering about sleep aids for kids? These proven sleep tips will help children learn to…
Bedtime Routines for Children
Following a consistent bedtime routine is the best way to ensure quality sleep for your…
How To Use Sleep Medications Safely
Sleep medications can help fight insomnia, but it's important to work with a doctor, understand…
Nightmares in Children
Want to learn more about nightmares in children? Our guide discusses what causes nightmares in…
CBN for Sleep
Are you considering using CBN for sleep? Learn the science behind cannabinol, how it compares…
ASV Machines
Unlike CPAP machines, ASV machines dynamically adjust air pressure levels throughout the night. Learn why…
Treatments for Shift Work Disorder
Shift workers have an arsenal of tactics available to them that may help improve sleep…
Shift Work Disorder
Want to learn about shift work disorder? Our guide discusses the defining traits of shift…
Tips for Shift Workers
Shift workers often find it challenging to balance sleep and activities with their varying shifts.…
Shift Work Disorder Symptoms
Want to learn about shift work sleep disorder symptoms? Our guide also covers risk factors…
Diagnosing Restless Legs Syndrome
Diagnosing restless legs syndrome can be complex because there is no single test to confirm…
Tips for Sleeping During the Day
Do you have trouble sleeping during the day? Our guide explains how to fall asleep…
What Is Shift Work?
What does shift work mean and how does it differ from other work schedules? Our…
Coping Strategies for Shift Work Disorder
People with shift work disorder struggle to get enough sleep and stay alert on the…
Shift Work Disorder in the Workplace
Do you manage employees who work a shift work schedule? Read our guide to learn…
Hypercapnia
Hypercapnia refers to a buildup of carbon dioxide in the bloodstream, which can happen due…
Diagnosing Shift Work Disorder
Want to learn more about diagnosing shift work disorder? Our guide covers the requirements and…
Restless Legs Syndrome (RLS) Symptoms
Learn about common restless legs syndrome symptoms and how to know if you might have…
Drowsy Driving vs. Drunk Driving: How Similar Are They?
Drowsy driving is just as dangerous as drunk driving. Learn how sleepiness and alcohol compare…
What is NREM Sleep?
Non-rapid eye movement (NREM) sleep is an intensely active state that encompasses various mental and…
How Bedroom Temperatures and Bedding Choices Impact Your Sleep
New research highlights the importance of personalized bedroom temperature settings and bedding choices for optimal…
How Much Does A Sleep Study Cost?
Wondering how much a sleep study costs? Find out why some tests are more expensive…
Lack of Sleep and Diabetes
This guide to diabetes and sleep discusses common sleep problems, consequences of sleep deprivation, and…
Sleep and Blood Glucose Levels
Learn how glucose levels naturally change during sleep, how the duration and quality of sleep…
Physical Activity and Sleep
Want to learn more about sleep and physical activity? Our guide includes an overview of…
The Best Exercises for Sleep
Want to learn about exercises to help you sleep? Our guide covers aerobic workouts, strength…
Exercise and Sleep
Sleep and exercise are closely intertwined. Learn how sleep can affect physical activity levels and…
What’s the Best Time of Day to Exercise for Sleep?
Experts once advised against exercise before bed, but research suggests a complex link between fitness…
How Do Fish Sleep?
Learn more about the differences between how humans and fish sleep, and find out how…
Understanding Sleep Deprivation and New Parenthood
New parents commonly experience sleep deprivation. Learn strategies for sleeping more, how to create an…
Is It Bad to Sleep With a Bra On?
Wondering if it is bad to sleep with a bra on? Discover the pros and…
How Electronics Affect Sleep
Want to learn more about how electronics affect sleep? Read our guide to learn about…
Postpartum Night Sweats
Have you woken up drenched in sweat in the weeks or months after giving birth?…
Back to School Sleep Tips
A back-to-school sleep schedule is important for children’s learning success. Learn how to create a…
Newborn Sleep Schedule
Wondering if your newborn is sleeping enough? Learn about newborn sleep schedules and when you…
Pain and Sleep
Sleep and pain share a bidirectional relationship. Learn how to improve your sleep if you're…
Does NyQuil Make You Sleepy?
NyQuil helps relieve cold symptoms at night, but does it make you sleepy? Learn if…
How Your Baby’s Sleep Cycle Differs From Your Own
The sleep cycle of infants differs from adults. Learn how and what it means for…
Screen Time and Insomnia: What It Means for Teens
We take a closer look at the relationship between screen time and insomnia to help…
Newborn Snoring
Are you worried about your newborn snoring? Learn potential causes, other sounds infants make during…
Why Do You Have Blurry Vision in the Morning?
Do you often wake up with blurry vision in the morning? Learn potential causes of…
What is a Bed Sham?
Bed shams, or pillow shams, come in many different shapes and sizes. We discuss this…
Is Sleeping With a Fan On a Good Idea?
Looking for a way to keep cool, but concerned that sleeping with a fan on…
Why Do Babies Smile in Their Sleep?
A baby's first smile is one of many exciting milestones they experience. In addition to…
Light Sleeper: What It Means and What To Do About It
Are you a light sleeper? Find out what might be waking you up, and get…
Best White Noise Apps
White noise can help you relax and drift off to sleep. Discover the best smartphone…
Can You Sneeze in Your Sleep?
Have you ever wondered if you can sneeze while asleep? Learn more about the causes…
Treatment for Non-24-Hour Sleep Wake Disorder
Non-24-hour sleep-wake disorder treatment involves establishing a 24-hour circadian rhythm using light therapy, melatonin supplements,…
Multiple Sclerosis (MS) and Sleep
This guide provides information on the bidirectional relationship between multiple sclerosis, along with advice for…