Dr. Whitney Roban’s passion is helping others achieve the pinnacle of good sleep. Get the insider scoop as she shares her know-how in connecting the dots between wellness and quality rest. Here’s your cue to read on (then wind down).

About Dr. Whitney Roban, PhD

Dr. Whitney Roban is a Sleep Expert, Author, and Founder of Solve Our Sleep. Her mission is to provide the sleep education and support we need to not only survive, but to thrive. Dr. Roban’s training and experience as a Clinical Psychologist paved the way to her success as a leading sleep expert. She is the author of the award winning Devin & Evan children’s book series, and the first-ever School Healthy Sleep Curriculum. She is also a sought- after presenter and resident sleep expert to corporations, schools, hotels, spas, and wellness companies. Dr. Roban has been featured in national media such as The New York Times, CNN, The TODAY Show, NBC News, ABC News, Fox News, Forbes, and Rolling Stone.

Whitney Roban, PhD

Why I Dedicated My Professional Life To Sleep

I first began working in the field of sleep when my own children were born and were not innately good sleepers. I knew that my family would not be able to thrive without quality sleep. I was able to quickly fix my own family’s sleep problems, while at the same time witnessing severe sleep deprivation in so many families around me. It was then that I knew I was going to devote my professional life to sleep.

My training as a Cognitive Behavioral Psychologist was a great background for me to change my career focus when I became a mom, and to begin my work in behavioral sleep. In 2005, when my youngest son was 6 months old, I opened up my own sleep consultancy. As my private practice grew, I brought my sleep expertise into the school system. I wrote a children book series on sleep, and a school sleep curriculum for all grades. As the field of sleep started to gain recognition, I further expanded my work into corporations, hotels, spas, and wellness companies.

It brings a tear of joy to my eyes to see how the field of sleep has evolved in the past 19 years since I started my private practice. I am honored to have had a career I am truly passionate about, and to be able to help people improve their lives with the power of sleep. One of my very first clients told me that my work with her and her family was “life changing”. It was from that moment on that I knew dedicating my professional life to helping people get better sleep was one of the best decisions I had ever made. To be able to have such a powerful positive impact on people’s lives is what motivates me every day and brings me such joy and fulfillment.

How Sleep Has Evolved

I always start my sleep workshops with the same anecdote. “When I started working in the field of sleep 19 years ago, the prevailing thought was “I’ll sleep when I’m dead”. Fast forward almost two decades, and the current prevailing thought is “I better sleep so I don’t end up dead”!” That is the perfect way to describe how sleep has evolved since I entered the field in 2005. I used to get eye rolls when I would talk about the importance of sleep, but now I get head nods. The world has finally “woken up” to the importance of sleep.

The New Sleep Trend

Sleep is, in and of itself, the new “trend” that is here to stay! When I started working in the field of behavioral sleep almost two decades ago, sleep was not on the forefront of people’s minds. It wasn’t talked about in homes, schools, corporations, nor in the media. It was actually looked at as a sign of weakness if you prioritized sleep. However, sleep has now finally earned its spot on the world stage. The pandemic brought a focus on global wellness, and since sleep is the foundation of wellness, it shined a light on this most important behavior. Not a day goes by in my professional and personal life that I do not get asked about and talk about sleep. The media still calls sleep a “trend”, as it has been trending in google searches for years now. However, I can say with 100% confidence that the world has fallen in love with sleep, and that passion and commitment to sleep is going to last forever.

Tips For Winding Down The Day:

• Finish eating a full meal at least 3 hours before bed, end strenuous exercise at least 2 hours before bed, and turn off electronics at least 1 hour before bed.
• Set your phone alarm for one hour before you want to go to sleep. At this time, dim the lights, turn on relaxing music, and charge your phone outside your bedroom.
• Take a hot bath or shower approximately one hour before bed.
• Keep a journal handy and write down any anxious thoughts and/or your next day’s “to do list” before or during your bath.
• Follow a brief and consistent bedtime routine every night. Do something that relaxes you (yoga stretches, deep breathing, reading a non-digital book, listening to relaxing music) every night before bed. A consistent bedtime routine will signal to the brain and body that it is time for sleep
• Use aromatherapy scents such as Lavender and Camomile, which are calming to the mind and body, before drifting off to sleep.
• Make sure your sleep environment is conducive to healthy sleep. Turn your bedroom thermostat down to 60-68 degrees, use black out shades on the windows, use white noise or ear plugs if there are external noises in your sleep environment that might keep you awake.
• Follow a consistent sleep schedule, going to bed and waking up approximately the same time each day. Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep
• Accept and respect the importance of sleep, and make it a priority in your life. Once sleep becomes a priority, it is easier to change your daily habits so that you can sleep better at night.

What You Look For In Sleepwear

• Soft and breathable fabrics made with natural fibers such as cotton, silk, and bamboo are the best fabrics for pajamas. They do not hold in heat, which can cause the body to overheat and lead to night wakings. When our body temperature drops at night, that causes an increase in Melatonin, which is the sleep hormone. Therefore, we want to keep our body temperature down while we are sleeping. If we get too hot, it can affect our melatonin production to decrease, and cause poor sleep. These fabrics also keep sweat away from the body. They are also soft to the touch, which is important when sleeping, as you want to feel comfortable in your pajamas.You also do not want to sleep in tight pajamas. A looser fit will allow you to move comfortably at night.
• During warm months, it is best to wear these same fabrics (cotton, bamboo, or silk) pajamas, as they are breathable and will prevent the body from overheating and sweating. During winter months, if you “sleep cold” and are not warm enough in cotton or bamboo or silk, you can try fleece or wool pajamas, as they won’t trap heat and are soft to the skin. Just make sure you still keep your bedroom a cool temperature so you don’t overheat in those heavier fabrics.

The purpose of a sleep routine is to take a little time for some relaxing self-care before bed. After journaling and taking a warm bath, I like to do some yoga stretches and also use my Theragun Mini 2.0 to target any muscles before bed that are particularly tight. Coupled with some deep breathing exercises, this is a great way to relax my body at night. I also find using aromatherapy in my bedroom adds to the soothing vibe. Besides an aromatherapy machine, you can also use a candle or a pillow spray, to fill your room with relaxing aromas. I enjoy the Lunya Candle as well as the Osea Vagus Nerve Pillow Mist.

Your sleep environment is just as important to healthy sleep as is your sleep routine. When it comes to pajamas, I love sleeping in silk. It is soft, comfortable, breathable, and looks beautiful. I also recommend wearing a silk eye mask to sleep, and sleeping on a silk pillowcase. The silk material is soft and easy on the eyes and skin, so you awake with less lines and wrinkles. You are also guaranteed total comfort on your eyes with the sleep mask, as well as complete darkness while you sleep, which promotes deeper sleep. I love the Washable Silk High Rise Pant set, Washable Silk Sleep mask, and Good in Bed pillowcase by Lunya.

The Washable Silk Good in Bed Pillowcase, Washable Silk Sleep Mask, Washable Silk High Rise Pant Set, and The Lunya Candle.

Last Words Of Sleep Wisdom

Make sleep a priority. Accept the fact that sleep is the single most important behavior you will engage in on a daily basis. Sleep affects every aspect of daily lives (physical, emotional, behavioral). You will be healthier and happier in mind and body with healthy sleep. There is nothing in life that sleep doesn’t have a profound effect upon, and a good night of sleep sets you up for success the next day. No matter what you consider a priority and goal in life, good sleep can make it better and poor sleep can make it worse. In order to lead a healthy, happy and productive life, we must prioritize sleep.