Lissa Coffey here again, hosting this episode of the Catching Zzz’s podcast! This week, I am joined once again by Emma Ekum, a Marriage and Family Therapist from Los Angeles.

During this episode, we’re diving into how cognitive behavioral therapy (CBT) can help tackle insomnia. 

Emma breaks down the clinical definition of insomnia, the ways CBT for Insomnia (CBT-I) differs from standard CBT, and why CBT-I is often more effective long-term than using sleep medications.

We also explore the importance of sleep hygiene, how changing our routines and beliefs around sleep makes a big difference, and practical strategies for getting your sleep back on track—without resorting to medication. 

Whether you’re struggling with sleep yourself or just want to optimize your nightly routine, this episode is packed with science-backed tips, relatable stories, and simple strategies to help you catch those much-needed Z’s.

You can find more information about Emma and the Better Sleep Council at bettersleep.org. Let’s dive in!

MEET EMMA

Emma Ekum is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall wellbeing. With a focus on holistic and evidence-based approaches, Emma empowers her clients to develop healthier sleep habits and foster emotional balance for restful, restorative nights.

CONNECT WITH EMMA

WEBSITE: https://www.emmaekum.com | INSTAGRAM: @emmaekumtherapy

Welcome back to Catching Zzz’s, the podcast where we explore the science stories and strategies that help us live and sleep better. 

Today, we’re talking about something that touches so many lives: breast cancer. But this conversation isn’t about fear. It’s about strength, community, and the ways we can thrive together. 

I’m joined by two inspiring women. First, Dr. Kristi Graves, a professor and researcher at Georgetown University, who studies cancer survivorship and health disparities. 

We are also joined by Elissa Kalver, who was diagnosed with stage 4 metastatic breast cancer in 2021 and is redefining what it means to beat cancer and live her most authentic life.

She’s the founder of the first nonprofit gift registry for cancer patients called WeGotThis.org. Neither of our guests are sleep scientists, but they both know the profound role that sleep plays in mental health, healing, and quality of life.

Today, we’re going to explore how the rest fits into the bigger picture of surviving and thriving, whether you’re a patient, a caregiver, a researcher, or a loved one. 

During the conversation, we cover a wide variety of topics, including fatigue while having a serious illness, treatment of side effects and insomnia, practical self-care routines, mental health strategies, and more. 

MEET DR. KRISTI GRAVES

Dr. Graves received her Ph.D. in Clinical Psychology from Virginia Polytechnic Institute and State University and completed post-doctoral training at the University of Kentucky. She is a tenured Professor of Oncology and a member of the Cancer Prevention and Control Program at Lombardi Comprehensive Cancer Center. Since 2021, Dr. Graves has served as the Associate Dean for Faculty Development at Georgetown University Medical Center. Dr. Graves conducts research focused on cancer survivorship and translational genomics, with a particular emphasis on community engagement and addressing health disparities. 

Dr. Graves is co-leading a UG3-funded study through the National Institute of Dental and Craniofacial Research (NIDCR) from NIH to develop a web-based decision aid to promote informed decisions about radioactive iodine treatment for patients diagnosed with intermediate risk thyroid cancer. This work follows an R01-funded project to explore symptoms experienced by patients diagnosed with thyroid cancer who received radioactive iodine treatment. In collaboration with researchers at Northwestern University, Dr. Graves serves as site principal investigator on a study funded by the National Cancer Institute to evaluate written peer support to reduce symptoms among patients treated with stem cell transplant. 

Another area in which Dr. Graves conducts work is raising awareness about genetic counseling and testing for cancer risk. She was multiple principal investigator on a recently completed NCI-R25 award to train community health educators, patient navigators and promotoras about hereditary breast and ovarian cancer in Latinos. This training project is called ARBOLES Familiares (Family Tree).

CONNECT WITH DR. KRISTI GRAVES

WEBSITE: Georgetown University 

MEET ELISSA KALVER

As a record-breaking saleswoman and former collegiate athlete, Babson College alum Elissa Kalver has always known what it means to succeed. After a life-changing diagnosis, her approach to life and her inner fight became more important than ever.

Her diagnosis hasn’t stopped her from celebrating life or working in service of others – in fact, it has driven her to create WeGotThis.org, the first-ever non-profit gift registry for cancer thrivers and caregivers. WeGotThis.org’s mission is to build a community of giving and receiving that helps cancer thrivers and supporters live their best lives. 

Sharing her journey further, Kalver authored her book We Got This: How I Learned to Thrive with Terminal Cancer which released in spring of 2025. The book openly explores topics such as chemo treatment, fertility preservation, what NOT to say to a cancer patient, and more. Through her experience and insights, Kalver aims to inspire us to live our most authentic life possible – and cancer is not a prerequisite. 

Thriver, founder, speaker, author, and Andover, MA native, Kalver resides in Los Angeles with her husband Eric and daughter Ellie.

CONNECT WITH ELISSA

WEBSITE: WeGotThis.org | INSTAGRAM: @wegotthisorg | FACEBOOK: @wegotthis.org | YOUTUBE: @wegotthisorg | TIKTOK: @wegotthisorg

RESOURCES MENTIONED DURING THE EPISODE

Lombardi Comprehensive Cancer Center

Recent research about sleep/insomnia and/or insomnia treatment approaches for cancer survivors: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC11933750/

https://www.tandfonline.com/doi/full/10.1080/15402002.2025.2542296?src=exp-la

Welcome to another episode of the Catching Zzz’s podcast! Better Sleep Council representative and pediatric sleep strategist Jessica Bryant of Sleep Happy Consulting is in the host seat for this week’s episode. 

Our guest today is Candace Szymanski, a board-certified music therapist and founder of the Cultivate Community in Southlake, Texas and we’re diving into the world of music therapy and its powerful connection to sleep and emotional wellbeing. 

We explore how music therapy goes far beyond just learning an instrument, offering creative and evidence-based ways for children and teens to express emotion, cope with stress, and build healthy sleep routines.

Candace shares insightful stories from her years of experience working in pediatric hospitals and private practice, revealing how music—whether through soothing playlists, songwriting, or even simple humming—can provide comfort, signal relaxation, and help kids wind down at bedtime. 

Parents, caregivers, and anyone curious about integrating music as a tool for better sleep will walk away with tangible tips, relatable anecdotes, and a new appreciation for the science and heart behind music therapy. 

You can learn more about Candace and the Better Sleep Council at bettersleep.org. Let’s dive in!

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MEET CANDACE

Candace Szymanski, MT-BC is a board-certified music therapist and founder of The Cultivate Community, a multidisciplinary practice supporting children, teens, and families through emotional, medical, grief-related, and developmental challenges.

She has extensive experience working with children and adolescents navigating medical diagnoses, anxiety, grief and bereavement, mental health needs, and behavioral challenges. Candace brings a warm, grounded approach to her work and believes in meeting each child just as they are, building trust through connection, consistency, and care that fits their needs.

Candace has supervised students and interns in both medical and psychiatric settings and provides ongoing supervision and resources for professionals through Music Therapy Made Simple. She regularly presents throughout North Texas and is passionate about walking alongside families and helping professionals feel equipped, supported, and inspired in their work.

CONNECT WITH CANDACE

WEBSITE: https://www.thecultivatecommunity.com | INSTAGRAM: @thecultivate.community | FACEBOOK: @thecultivate.community

Welcome back to Catching Zzz’s, the show where we pull back the covers on the science of sleep and give you tips you can actually use without needing a PhD. 

Today’s episode is for anyone who’s ever wondered why they feel like a zombie in the morning or suddenly wake up at midnight. We’re talking about circadian rhythms, your body’s internal clock, and why they’re way more important than just telling you when to sleep.

Joining host Mary Helen Rogers is someone who knows this better than almost anyone, Ellen Wermter. She’s a Family Nurse Practitioner, a diplomat in behavioral sleep medicine, a fellow of the American Academy of Sleep Medicine, and one of the most passionate voices in the sleep health field. 

You may recognize Ellen’s name as she was on the first season of the podcast discussing Women’s Health Month and a variety of topics such as sleep trackers, bedroom environments, and more. 

Whether you’re looking to optimize your bedtime routine or simply curious about how your body works, you’ll walk away with practical takeaways to support better sleep and overall health. 

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

Welcome back to the Better Sleep Council Podcast and another episode of Catching Zzz’s! Lissa Coffey here, Better Sleep Council representative, and we’re back for part two of our deep dive into kids’ sleep habits with Emma Ekum, who is a licensed Marriage and Family Therapist in Los Angeles, California. In case you missed it, last week we had Emma talking about the newborn and toddler season of sleep and this week we are discussing sleep struggles and solutions for school-age kids and teens.

During our conversation, we dive into how to spot signs of sleep deprivation, the importance of consistent routines, and ways to help kids become more independent in managing their own sleep schedules. 

We also highlight practical tips for parents, like setting appropriate bedtimes, modeling good sleep hygiene, and the crucial role of adequate rest in children’s memory, mood, and even safety as teens begin to drive. Whether you’re a parent navigating kindergarten bedtimes or wrangling late-night teens, this episode is packed with insights and relatable stories to help your whole family sleep better.

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MEET EMMA

Emma Ekum is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall wellbeing. With a focus on holistic and evidence-based approaches, Emma empowers her clients to develop healthier sleep habits and foster emotional balance for restful, restorative nights.

CONNECT WITH EMMA

WEBSITE: https://www.emmaekum.com | INSTAGRAM: @emmaekumtherapy

Welcome back to the Better Sleep Council Podcast and another episode of Catching Zzz’s! We are back for season 2 and we are kicking it off with mixing it up with the host seat. I’m Lissa Coffey, you may remember me from previous episodes where I chatted with Mary Helen Rogers about Ayurveda Doshas and how stress affects your sleep. 

This week I’m in the host seat and I welcome Emma Ekum, who is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall well-being. 

During our conversation, we dive into everything from the wild early days with newborns—think sleepless nights, mysterious baby noises, and the crucial role of sleep routines—to practical tips for creating safe, soothing sleep environments as kids grow. We unpack topics like baby sleep schedules, the benefits of white noise, how and when to transition kids to their own rooms or big kid beds, and all the modern parenting hacks that can make bedtime a little smoother for everyone.

Whether you’re a new parent feeling sleep-deprived or just curious about how to set your child up for a lifetime of healthy sleep habits, this episode is filled with relatable stories, expert advice, and plenty of laughs. So get cozy, and enjoy this insightful conversation that’s all about catching those much-needed Z’s—even if your little ones make it a challenge!

We were having such a good time chatting, that we actually split the episode into two parts – tune next week for part 2!

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MEET EMMA

Emma Ekum is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall wellbeing. With a focus on holistic and evidence-based approaches, Emma empowers her clients to develop healthier sleep habits and foster emotional balance for restful, restorative nights.

CONNECT WITH EMMA

WEBSITE: https://www.emmaekum.com | INSTAGRAM: @emmaekumtherapy

Lissa Coffey here, representative of the Better Sleep Council, and for this week’s episode I’m in the host seat! I got to interview Ali, co-founder of the Halo Salt Spa in Westlake Village, California. 

During our conversation, Ali and I dive into the soothing world of salt therapy and explore how this unique salt-filled sanctuary can support better sleep and overall well-being. From the floor to ceiling walls lined with Himalayan salt to the calming benefits of negative ions, you’ll discover how salt rooms not only mimic a day at the beach, but also offer a natural side-effect-free way to relax the mind and body. 

Ali shares fascinating stories, including how salt therapy helped a young boy sleep through the night for the first time, as well as practical tips for bringing the power of salt into your home. You can find more information about the Better Sleep Council at bettersleep.org and about Halo Salt Spa at halosaltspa.com.

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MEET ALI

Ali is a co-founder and co-owner of Halo Salt Spa. The first of many branches to come in the future. Partnering through friendship and passion they have constructed a safe place for the community to come for relaxation, growth, challenge, and exploration. Halo Salt Spa is for all ages and belief patterns, we have salt sessions for the young ones and all types of massages including many that our therapists have come up with on their own from their unique backgrounds. Halo has been open for business for close to a decade and the buzz around what they are doing is inspiring. 

CONNECT WITH HALO SALT SPA

WEBSITE: https://halosaltspas.com | INSTAGRAM: @halosaltspas| FACEBOOK: @halosaltspas

May is National Women’s Health Month and Better Sleep Month, and I wanted to invite Better Sleep Council Representative Ellen Wermter to discuss all things sleep and women’s health. Ellen is a Family Nurse Practitioner, Diplomat in Behavioral Sleep Medicine, and Fellow of American Academy of Sleep Medicine. 

During this episode, we explore the pros and cons of using sleep trackers, how to create an environment where you can thrive and sleep, signs you’re focusing too much on sleep, how to identify your relationship with sleep, and why a few bad nights of sleep isn’t the end of the world. 

We also discussed the role natural light plays in getting a good night’s sleep, the two things that optimize your sleep the most, and so much more.

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

Summer is coming, and you know what that means. Wonky sleep schedules for you and the kids. Are you dreaming about a consistent sleep routine with your kids, even during the long summer days? This week on the podcast we have Jessica Bryant, who is another one of our representatives at the Better Sleep Council. 

She’s an internationally recognized pediatric sleep strategist, keynote speaker, and the founder of Sleep Happy Consulting. She’s dedicated to answering the questions exhausted parents have about their child’s sleepless days and nights. 

During our conversation, we discuss the art of maintaining healthy bedtime boundaries during the summer months, the importance of consistent sleep routines, the concept of bedtime boundaries, and realistic tips for balancing fun with restful nights on vacation.

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MEET JESSICA

Jessica Bryant, representative of the Better Sleep Council (BSC), internationally recognized pediatric sleep strategist, keynote speaker, and the founder of Sleep Happy Consulting, is dedicated to answering the questions exhausted parents have about their child’s sleepless days and nights. She achieves this through a range of initiatives, including corporate wellness events, community workshops, and personalized one-on-one support.

In a world that often prioritizes relentless busyness, Jessica is a staunch advocate for placing rest at the forefront of family life. She firmly believes that well-rested children have the potential to make a profound impact on the world. Her mission is to underscore the importance of rest, ensuring that more families experience the benefits of a well-rested and harmonious home. By doing so, she aims to reduce the number of children who grow up feeling drained, anxious, overwhelmed, and pressured to perform at their peak every day.

Jessica is based in Texas, where she resides with her husband and their sixteen-year-old twins. Meanwhile, her oldest child has embarked on a journey in nursing school, away at college.

CONNECT WITH JESSICA

WEBSITE: https://www.sleephappyconsulting.com | INSTAGRAM: @sleephappy | FACEBOOK: @sleephappyconsulting

Other resources mentioned during this episode:

Free Bedtime Chart

Did you know that one of the most crucial components of a good night’s rest is your mattress? Many people delay replacing their mattress, but your mattress could be the cause of your restless nights and aches, and pains. 

Joining us today on Catching Zzz’s is Lisa Humphrey, President of Fred’s Beds in North Carolina. With years of experience in the mattress industry, Lisa brings a wealth of knowledge about how the right mattress can impact our sleep quality and overall well-being. 

During this episode, we explore common signs that it’s time for a new mattress, the importance of tailoring your mattress choice to fit your specific needs, and the practical tips for mattress shopping success. 

Whether you’re upgrading your current setup or facing the crowded world of mattress options for the first time, Lisa’s insights will guide how to invest wisely in restful sleep. 

Grab a pillow, get cozy, and let’s find out if it’s time for a new mattress.

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MEET LISA

Lisa Humphrey is the President of Fred’s Beds, a bedding retailer based in Wilmington, North Carolina

CONNECT WITH LISA

WEBSITE: https://www.fredsbedsonline.com