Sweet Dreams. Sleep Interview with Dr.Anegla Holliday-Bell
Brown Orchid’s Arianna Freels talks with Board Certified Physician and Sleep Specialist Dr.Angela Holliday-Bell. We discuss the best habits for sleep quality, health related conditions, and why you need rest.
January 23rd, 2025
She is a Board-Certified Physician and Certified Clinical Sleep Specialist from Chicago, Illinois. She completed her undergraduate degree at the University of Illinois in Urbana-Champaign with a degree in Molecular and Cellular Biology, a Master’s in Biotechnology from Rush University and Medical Degree from the University of Illinois in Chicago.
A:What made you decide to pursue Sleep Medicine as a career?
HB: during my medical training I started to suffer from insomnia. I went on my own quest to fix my sleep and in that process fell in love with sleep and knew I had to help other people do the same.
A: Sleep is so important, lots of us take it for granted. The hustle and bustle of everyday life is busy and stressful. What is the best way to manage your sleep?
HB: The best way to manage your sleep is to make it a priority in your life. Good sleep is a 24 hr process so what you do during the day and night affects how you sleep at night. So, starting your day with sleep in mind and really making it a priority is the best way to get your sleep
A: As of 2023 ( report by npr), The average hours of sleep American adults each night receive is about 6-7 hours. The shorter end is 5 hours. What are some tips to get to that golden 8 hours of sleep?
HB:First, prioritizing sleep. make sure you are keeping a consistent schedule by going to sleep and waking at the same time each day. Regularity in your sleep schedule has been shown to have an even more significant benefit in terms of health outcomes than time spent asleep.It’s also a good idea to try to get some light exposure 1st thing in the morning to further entrain your circadian rhythm and make it easier to wake up in the mornings AND fall asleep at night.
Getting some physical activity during the day can also help you to get better quality sleep by improving that deep slow wavy sleep.When it comes to bedtime, it’s important to dim the lights or use low-emission lights like bedside lamps 2 hrs before bedtime as this helps to promote your natural melatonin release, which is the hormone that sets the stage for sleep.Having a good, calming, and consistent bedtime routine is also a great way to facilitate the transition to sleep and help to make it easier to fall asleep at the desired time and stay asleep longer. I would also recommend avoiding caffeine after about noon as it takes a long time ( about 5 to 6 hr) to be metabolized and eliminated from your system, and could be disrupting your sleep quality long after you have consumed it.
I also recommend avoiding alcohol 3 to 4 hrs before bedtime as it is metabolized quickly, and after metabolized becomes a stimulant that can lead to broken, poor-quality sleep.
A: What are tell tale signs our bodies needs more sleep?
HB: If you are waking up feeling tired or with morning headaches, or you are not able to make it through your normal day without falling asleep or needing caffeine, you likely need more sleep.
A: Look my cell phone addiction is bad! What are ways to curb social media use before sleep?
HB: : I recommend setting your phone to automatically go into do not disturb mode an hour before your bedtime to decrease the temptation of checking notifications. It can also be helpful to charge your phone outside your room overnight to resist the temptation of grabbing your phone and scrolling social media.
A: Me included.. There are many nights where I rehash bad things that happened during the day, or stressful events, upsetting things etc.What are the ways to detox your mind before bed?
HB: If you have racing thoughts that keep you up at night, it can be helpful to engage in a “brain dump” activity or keep a worry diary in which you set aside 10 to 15 minutes in the evening (before your bedtime) to write down all your worries, anxious thoughts and your to do list.This gives your brain dedicated time to process these thoughts so that it is not trying to do this while you are attempting to fall asleep at night
A: Things to ditch for a good nights rest?
HB: It's important to ditch light exposure before bed, especially blue light from electronics like the phone, computer and television as these things are quite stimulating and can make it difficult to fall asleep. It's also important ditch caffeine after noon and alcohol within 3 to 4 hours of your bedtime, because both of these can impact your sleep quality.
A: Sleep + Health go together real bad. Sleep is directly related to your health. What are some things we do on a daily basis that are affecting our sleep?
HB: Natural light exposure is a big one. Light is the strongest factor that influences your circadian rhythm in a way that tells you to be awake and alert. Getting natural light exposure within 1 hour of waking is one of the best ways to reinforce your circadian rhythm. Because of this, it’s also important to avoid light exposure at least within an hour of your bedtime. Another big one is engaging in daily physical activity. Not only is it good for your overall health, but has been shown to increase that deep restorative sleep
”I would tell Black Women that it’s okay to put down that cape and rest. You need it and you deserve it!”
A: How do you know if you are well rested?
HB: If you wake up feeling refreshed, able to complete your normal activities throughout the day with adequate energy and without requiring energy boosters like caffeine.
A:What are some things you notice that doctors & specalists do not tell patients about their Sleep health?
HB: I think many doctors and specialists don’t tell people just how interconnected sleep is to many other chronic health conditions they may be suffering from like weight gain/obesity, high blood pressure, cardiovascular disease and Type 2 diabetes
AF: What are ways to curb your insomnia?
HB: if you are trying these things and they are not helping. Chronic insomnia, defined as difficulty falling asleep, remaining asleep or waking earlier than intended at least 3 nights per week for at least 3 months, usually requires more than just sleep hygiene to fix. The number one treatment for chronic insomnia is cognitive behavioral therapy for insomnia and helps to uncover the underlying maladaptive thoughts and subsequent behaviors surrounding sleep that really leads to long-term benefits.
A:What are your top products you recommend for sleep?
HB: :I love magnesium glycinate, a good blackout sleep mask, blackout sleep curtains, a white noise sound machine and aromatherapy candles/pillow sprays
A:How affective are food or over the counter sleep aids like melatonin gummies or even tart cherry juice?
HB: They can be effective for some if used appropriately. Melatonin can be helpful during times when your circadian rhythm is thrown off for other reasons like traveling across time zones or daylight saving time, but not really great as a nightly sleep aid. Magnesium glycinate is helpful for relaxing the muscles and the mind and setting the stage for sleep. Some people find tart cherry juice to be helpful, but it may not work for everyone. I say try to incorporate it in your evening routine and if it works, continue with it.
A: Directly talking about Black Women . We often go unnotice in lots of areas.Especially in the health industry.. We often put our superhero capes on and we take in a lot of stress. Thus leading to poor sleep. What are some words of wisdom for black women & sleep?
HB: I want everyone, especially Black women, to know that they DESERVE to sleep. Sleep is often seen as this luxury that’s earned if you work hard enough to obtain it rather than the right and necessity it is. I would tell Black women that it’s okay to put down that cape and rest. You need it and you deserve it
A: Last thing, what is something you want women to understand about their sleep?
HB: Women’s sleep changes throughout their lifetime, generally due to hormonal changes and a woman may not present with classic symptoms of sleep disorders like men do. So, bottom line is if you are not getting the sleep you need to feel rested throughout the day, please seek help
