Virtual Insomnia
Treatment

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home

Alternative to
sleeping pills

Insurance + low cost
digital membership

($9.99/m)

Evidence-based
Treatment

DrLullaby in the News

DrLullaby in the News

Meet the DrLullaby Team

Lisa Medalie, PsyD, RPSGT, DBSM

CEO/Founder

Hi, I’m Dr. Medalie, AKA DrLullaby. Since so few of us are board-certified as Insomnia Specialists, yet so many people struggle to sleep, I brought the work I use with patients to your finger-tips.

Bio:

  • Board-Certified Adult and Pediatric Behavioral Sleep Medicine Specialist
  • Harvard Medical School, Sleep Research Postdoctoral Fellowship
  • Johns Hopkins School of Medicine, Predoctoral Internship
  • University of California San Diego, Sleep Clinical Postdoctoral Fellowship
  • Doctorate in Clinical Neuropsychology, American School of Professional Psychology
  • 10 Years Directing Insomnia Program at University of Chicago
  • Author of Putting Sleep Problems to Bed

Fun Sleep Facts About Dr. Medalie
Optimal sleep: 11:00 PM – 8:00 AM
Peak alertness: 10:00 AM – 2:00 PM
Favorite sleep tip: Alarm training: Pick a new alarm sound and do practice sessions 2/day where you practice rapidly rising from bed to the new sound.

Kevin Adley RPSGT, CCSH

Director, Business Development

Bio: Kevin has over 20 years of experience in the field of Sleep Medicine. He has worked in a variety of areas and has developed an expertise in offering alternative strategies to traditional treatments.

He is a sought-after national speaker and currently serves on both the AAST’s Educational Advisory Committee and the Board of Directors for the Illinois Sleep Society. He is committed to giving back to the field and enjoys being part of the innovation process in the field of Sleep Medicine.

Fun Sleep Facts About Kevin
Optimal sleep: 11:00 PM – 6:30 AM
Peak alertness: 10:00 AM – 2:00 PM
Favorite Sleep Tip: The Heroic Minute––a practice that requires you to get up at your first alarm, no snooze button allowed

Christine Mason, Ph.D., DBSM

Director of Standardization

Dr. Mason is a Sleep Psychologist board certified in Behavioral Sleep Medicine. She received her Ph.D. in Health Psychology from the University of North Carolina at Charlotte, completed an internship in Clinical Health Psychology from Henry Ford Health System in Detroit, Michigan, and concluded her training with a postdoctoral fellowship in Health and Bariatric Psychology at Rush University Medical Center in Chicago, Illinois. 

She has three years of specialized clinical and research training in sleep disorders under the supervision of experts at Rush University Medical Center, Northwestern University Feinberg School of Medicine, and Henry Ford Health System. Specific areas of interest and expertise include sleep and circadian rhythm disorders in adults, comorbid sleep, anxiety and depressive disorders in patients with heart disease, nonpharmacological interventions for obesity/weight management, and medication/treatment adherence.

Fun Sleep Facts About Dr. Mason:

Optimal sleep: 10:45 PM – 7:00 AM
Peak alertness: 7:30 AM – 11:30 AM
Favorite sleep tip: Wake up, get out of bed, and expose your eyes to light. Try to do this at the same time each day, and feel the benefits of this practice on your level of sleepiness at night.

Natalia David, Ph.D., DBSM

Director of Training

Dr. Natalia David is a board certified Behavioral Sleep Medicine Specialist and Health Psychologist. She received her doctorate from Alliant International University in Los Angeles, CA, and did her clinical training at Baylor Scott and White Medical Center in Temple, TX, and postdoctoral fellowship at the James A. Haley VA in Tampa, FL.

Dr. David’s career in Behavioral Sleep Medicine flourished during her tenure as Assistant Professor at the University of Texas Southwestern in Dallas, TX. Presently, she works primarily with adults with chronic insomnia, hypersomnia, circadian rhythm sleep disorders, and other behaviorally and cognitively mediated sleep disturbances. She is specifically interested in the overlap between sleep disturbance and chronic physical and mental health illness.

Fun Sleep Facts About Dr. David:

Optimal Sleep: 10:30 pm – 7 am

Peak alertness: 10 am – 2 pm

Favorite Sleep tip: Relaxation and meditation are key to helping your mind and body unwind and prepare for sleep, allowing you to achieve a more peaceful and restorative sleep, as well as improvements in mental and physical well-being.

David Gozal, MD, MBA, PhD (Hon)

Child Health Specialist

Dr. Gozal is currently the Marie M. and Harry L. Smith Endowed Chair and the Chairman of the Department of Child Health at the University of Missouri, as well as Physician-in-Chief of the University of Missouri Health Children’s Hospital. He received his M.D. from the Hebrew University of Jerusalem, and MBA degrees from Georgetown University and ESADE, completed his pediatric residency at the Haifa Medical Center in Israel, and then spent 2 years in Cameroon, West Africa, developing rural healthcare networks, for which he received the title of “Knight of the Order of Merit”. He then completed his pediatric pulmonology and sleep medicine training at Children's Hospital Los Angeles in 1993 and joined the faculty at the University of Southern California and UCLA. In 1994, he moved to Tulane University, and was appointed tenured Professor and Constance Kaufman Endowed Chair in Pediatric Pulmonology Research in 1997.

From 1999 till 2009, Dr. Gozal was at the University of Louisville as the Children’s Hospital Foundation Chair for Pediatric Research, Distinguished University Scholar, Inaugural Director of the Kosair Children’s Research Institute, and Chief of the Division of Pediatric Sleep Medicine and the Sleep Medicine Fellowship Program, both of which were recognized as programs of distinction by the American Academy of Sleep Medicine. From 2009,

Fun Sleep Facts About Dr. Gozal:
Optimal sleep: 12:00 am – 7:15 am
Peak alertness: 08:00 am-10:30 and 7:00 pm till 9:00 pm
Favorite sleep tip: read a chapter of the book “Critique of pure Reason” by Immanuel Kant

Matthew Smith

Scientist, Strategic Consultant

Matthew is a scientist, strategic consultant, and life science executive. His most recent effort has gone towards launching a new biotech from research at the University of Chicago. Prior to the NewCo, Matthew worked alongside UChicago to identify and develop promising technologies into new ventures. And, prior to that he was a founding member of the team at Pear Therapeutics (Nasdaq: PEAR), and served as its Vice President of Operations and Strategy. During his tenure leading Pear’s operations, Matthew helped build the company from inception through to commercialization of its first product reSET® for the treatment of Substance Use Disorder. reSET has the distinction of being the first ever FDA-cleared, software product for the treatment of a disease. Matthew continues to be an active advocate for digital therapeutics.

Matthew received his PhD from the University of Michigan in Cellular & Molecular Pathology, prior to completing a post-doctoral research fellowship at Harvard Medical School. His past research focused on how changes in the brain lead to neurodegenerative disorders like Alzheimer’s disease, and he remains active in the research community as an advocate for the translation of science.

Adult

Sarah Zwetzig,
PhD, LP

Adult

Brittney Jones,
PsyD

Adult

Keshia Prince,
Psy.D.

Adult

Sheryl Leytham,
Ph.D

Adult

Tyler Rickards,
PhD, ABPP-CN

Adult

Ana Garcia-Pereze,
Ph.D

Adult

Natalia David,
Ph.D., DBSM

Adult

Dr. Groat

Adult

Andy Rowan,
PhD, ABPP

Adult

Jayme Hodges,
LISW-CP/LCSW

DrLullaby’s
Innovative Method

We deliver the first-line, gold standard treatment, for insomnia – Cognitive Behavioral Treatment for Insomnia.

  • We treat adults AND children
  • Typically 5-8 sessions, all completed from the comfort of your home
  • Our providers customize the techniques to address co-existing symptoms (e.g., mood, pain, medical, behavioral, etc), and understand your unique needs

Our doctors do not prescribe sleeping pills. They are trained to deliver evidence-based behavioral treatment – it’s like physical therapy for your sleep.

We have phenomenal success slowly decreasing, and ultimately stopping use of sleep medications for our patients.

  • Our treatment allows for a gradual tapering approach, alongside the evidence-based behavioral changes.
  • You can work closely with your prescribing doctor, and consult with our medical team to make sure everything goes smoothly.

We take insurance for telehealth visits; and our digital membership is the lowest cost around – only $9.99/month.

Even if we are not yet contracted with your insurance company, there are many other options to reduce cost:

  •  We take FSA/HSA
  • Many plans offer out-of-network coverage (OON)
  • We offer sliding scale for those who need it

DrLullaby’s
Innovative Method

Patient Problem

We deliver the first-line, gold standard treatment, for insomnia – Cognitive Behavioral Treatment for Insomnia.

  • We treat adults AND children
  • Typically 5-8 sessions, all completed from the comfort of your home
  • Our providers customize the techniques to address co-existing symptoms (e.g., mood, pain, medical, behavioral, etc), and understand your unique needs

Our doctors do not prescribe sleeping pills. They are trained to deliver evidence-based behavioral treatment – it’s like physical therapy for your sleep.

We have phenomenal success slowly decreasing, and ultimately stopping use of sleep medications for our patients.

  • Our treatment allows for a gradual tapering approach, alongside the evidence-based behavioral changes.
  • You can work closely with your prescribing doctor, and consult with our medical team to make sure everything goes smoothly.

We take insurance for telehealth visits; and our digital membership is the lowest cost around – only $9.99/month.

Even if we are not yet contracted with your insurance company, there are many other options to reduce cost:

  •  We take FSA/HSA
  • Many plans offer out-of-network coverage (OON)
  • We offer sliding scale for those who need it

Behavioral Sleep Medicine
Services Offered

• COGNITIVE BEHAVIORAL TREATMENT for INSOMNIA

• CBT for CPAP or INSPIRE ADHERENCE

• CBT for CIRCADIAN RHYTHM DISORDERS

• SLEEP MEDICATION TAPERING ALINGSIDE CBT-I

• BEHAVIORAL TREATMENT for PEDIATRIC INSOMNIA

• IRT for NIGHTMARE DISORDER

Behavioral Sleep Medicine
Services Offered

• COGNITIVE BEHAVIORAL TREATMENT for INSOMNIA

• CBT for CPAP or INSPIRE ADHERENCE

• CBT for CIRCADIAN RHYTHM DISORDERS

• SLEEP MEDICATION TAPERING ALINGSIDE CBT-I

• BEHAVIORAL TREATMENT for PEDIATRIC INSOMNIA

• IRT for NIGHTMARE DISORDER

Three Options for Referring a Patient

1

Click here and use
secure referral form

2

Have your team use
this fax form

3

Ask kevin@drlullaby.com
help your team set-up an
EPIC order

Medicare

BCBSIL

Cigna

United
Healthcare

What are Dr. Medalie’s colleagues
saying about BSM access?

Sarah Zwetzig, PhD, LP

CEO/Founder

Dr. Zwetzig completed her PhD in Counseling Psychology from University of Northern Colorado and matched to University of Texas Health Science Center at San Antonio for her predoctoral internship. During internship, she worked as a research therapist for STRONG STAR, a national research organization guiding studies in trauma and resilience in the military. Dr. Zwetig gained expertise in evidence-based therapy for PTSD, and continued on with UT Health San Antonio for her 2-year postdoctoral fellowship. Dr. Zwetig’s postdoctoral fellowship was focused on treating insomnia and nightmares and active duty service members, many of which had comorbidities such as PTSD, depression, and anxiety. She specializes in treating insomnia and nightmares in adults.

Fun Sleep Facts About Dr. Zwetzig:

Optimal sleep: 10:30 PM – 7:00 AM
Peak alertness: 9:00 AM – 1:30 PM
Favorite sleep tip: Wear blue light glasses in the evening, especially if you’re using screens! Have several pairs in different rooms.

Brittney Jones, PsyD

CEO/Founder

Dr. Brittney Jones earned a Doctor of Psychology degree in Clinical Psychology from Mercer University in Atlanta, GA. Before fulfilling her doctorate, she obtained two master’s degrees in clinical health psychology and clinical mental health counseling from Mercer University. 

Dr. Jones attended Harvard Medical School at Cambridge Health Alliance where she completed her psychology residency in Cambridge, MA. Following her residency, she was accepted into Stanford University School of Medicine’s postdoctoral fellowship in Palo Alto, CA where she is currently a fellow. 

Dr. Jones has extensive clinical experiences with children, teens, and adults. She specializes in pain, chronic illness, trauma, and mood and anxiety disorders. At DrLullaby, Dr. Jones compassionately helps to optimize sleep, tailoring research-backed strategies to each person’s sleep needs. 

Fun Sleep Facts About Dr. Jones:

Optimal sleep: 9:00 PM -6:00 
Peak alertness: 9:00 AM – 12:00 PM
Favorite sleep tip: Did you know the way you think about sleep can affect sleep quality? When you notice anxiety, worry, or hopelessness about sleep, this is a cue that there may be unhelpful thoughts that may interfere with sleep. Here at DrLullaby, we help to optimize and decrease stress related to sleep!

Dr. Keshia Prince, PsyD

Clinical Psychologist

Dr. Keshia Prince received her Doctorate of Psychology in Clinical Psychology from Alliant International University. She completed her Predoctoral Internship at the Ohio Psychology Internship in Akron, Ohio, where she focused on providing individual therapy, group treatment, and assessments. She completed her Postdoctoral Fellowship at Atlanta Psychological Services, in Atlanta, Georgia, where she completed several types of mental health evaluations. She conducted mental health evaluations and individual therapy for adolescents and adults, at a private practice in McDonough, Georgia, and specializes in treating anxiety, depression, and grief. Dr. Prince specializes in the use of the Cognitive Behavioral (CBT) approach but often incorporates several therapeutic interventions from different treatment modalities to best suit each client. As a Postdoctoral Fellow for DrLullaby, she assists patients in improving sleep through Cognitive Behavioral Therapy for Insomnia (CBT-I).

Fun Sleep Facts About Dr. Prince:

Optimal Sleep: 10:00 PM – 6:00 AM

Peak Alertness: 10:00 AM – 3:00 PM

Favorite Sleep Tip: Sleeping with an aromatherapy diffuser not only helps you breathe better, but it helps to relax you right before sleep with the relaxing scent of the oil and calming noise of the machine. My favorite scents are tea tree oil or eucalyptus mixed with lavender.

Sheryl Leytham PhD

Clinical Psychologist with a specialty in Health Psychology

Sheryl Leytham is a clinical health psychologist who specializes in health issues. She has worked extensively in a major medical setting treating a variety of health issues including sleep disorders, pain disorders, eating disorders, rehabilitation and cancer treatment. She also worked at the VA treating primarily health issues including sleep disorders, pain disorders and IBS. This clinician was the lead instructor for a multi-state class on behavioral strategies to manage chronic pain. She has published and presented in multiple national conferences on the behavioral management of health conditions and the overlap of stress and physical symptoms.

This psychologist was department chair and a tenured faculty at Grand View University in Des Moines, Iowa

Sheryl Leytham has a PhD in Clinical Psychology from St Louis University, a Masters in Psychology from California State University and is a member of APA, ASCH  and the National Register.  She served as a national trainer in medical hypnosis for the VA.  This clinician is licensed in Iowa and Illinois as a Clinical Psychologist and a Health Service Provider.

Fun Sleep Facts About Dr. Leytham:

Reading, listening to relaxing music or, drinking a cup of herbal tea, using lavender and other calming scents, or taking a warm bath or shower can improve sleep

Exposure to noise at night can suppress immune function even if the sleeper doesn’t wake.

One of the biggest sleep distractions is 24-hour internet access

Exercise usually improves sleep patterns.  Strenuous exercise right before bed may keep you awake

Binge-watching television or using your mobile phone or computer late into the night affects your natural body’s rhythm and can make it more difficult to fall asleep.

Tyler Rickards, PhD, ABPP-CN

CEO/Founder

Dr. Rickards completed his doctoral degree in Clinical Psychology at the University of Alabama at Birmingham, internship at the Palo Alto VA, and post-doctoral fellowship in Rehabilitation Neuropsychology in the Johns Hopkins PM&R Department. He has completed board certification in Clinical Neuropsychology, teaches a course at Johns Hopkins, and has significant experience with adults with cognitive disorders due to TBI, stroke, or other neurological conditions.

Dr. Rickards appreciates the major impact that poor quality sleep can have on daily function – specifically mood and thinking skills – and the impact that improved sleep can have on someone’s life.

Fun Sleep Facts About Dr. Jones:

Optimal sleep: 9:00 PM – 5:00 AM 

Peak alertness: 8:00 AM – 11:00 AM

Favorite sleep tip: Morning exercise and prioritizing important activities earlier in the day (when I’m most alert!) can help most people be productive and feel better throughout the day. And importantly, there CAN be a place for a good cup of coffee in your life!

Ana Garcia-Pereze PhD

Clinical Psychologist with a specialty in Health Psychology

Dr. Garcia is a bilingual Licensed Clinical Psychologist in Virginia and Puerto Rico, and a member of the American Psychological Association. She earned her Ph.D. in Clinical Psychology at Carlos Albizu University in Puerto Rico. She completed an American Psychology Association (APA) internship at the Albizu Clinic in San Juan, Puerto Rico. Dr. Garcia’s focuses are were children, adolescents, and their families who experienced sexual abuse. Additionally, she completed an APA Postdoctoral Fellowship in Clinical Psychology at the Veterans Affairs Caribbean Health Care system.

Dr. Garcia spent the last four years working with Veterans at the Veterans Affairs as a Health psychologist and, eventually, a Pain Psychologist. She attended to Veterans with various physical and psychological concerns of different ages, racial backgrounds, LGBT communities, beliefs, and War Eras with multiple circumstances and diagnoses. As a health psychologist, she has also worked with patients with medical conditions, chronic pain, trauma, anxiety, and
depression, among others. During her clinical practice, she has implemented short-term interventions and Evidence-Based Practices including, but not limited to, treatments such as Behavioral Activation, Cognitive Behavioral Therapy (CBT), Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), and Acceptance and Commitment Therapy (ACT). At Dr. Lullaby, Dr. Garcia assists patients in engaging in new helpful behaviors that facilitate better sleep. She uses evidence-based therapy to manage insomnia and guides patients in identifying harmful sleep habits with a
collaborative approach.

Fun Sleep Facts About Dr. Garcia:

Optimal sleep: 9:30 PM -5:30

Peak alertness: 7:00 AM – 12:00 PM

Favorite sleep tip: Knowledge itself doesn’t change behavior; It is in the application of that knowledge that we start seeing changes in our life.

Sleep hygiene strategies are skills that you can start doing today. Such as, keeping a sleep schedule. wake up every morning at the same time, even on weekends. Go to bed when sleepy and not when feeling tired. Avoid using the bed for activities other than sleep and sex. Maintain a healthy diet and exercise frequently.

Natalia David, Ph.D., DBSM

Director of Training

Dr. Natalia David is a board certified Behavioral Sleep Medicine Specialist and Health Psychologist. She received her doctorate from Alliant International University in Los Angeles, CA, and did her clinical training at Baylor Scott and White Medical Center in Temple, TX, and postdoctoral fellowship at the James A. Haley VA in Tampa, FL.

Dr. David’s career in Behavioral Sleep Medicine flourished during her tenure as Assistant Professor at the University of Texas Southwestern in Dallas, TX. Presently, she works primarily with adults with chronic insomnia, hypersomnia, circadian rhythm sleep disorders, and other behaviorally and cognitively mediated sleep disturbances. She is specifically interested in the overlap between sleep disturbance and chronic physical and mental health illness.

Fun Sleep Facts About Dr. David:

Optimal Sleep: 10:30 pm – 7 am

Peak alertness: 10 am – 2 pm

Favorite Sleep tip: Relaxation and meditation are key to helping your mind and body unwind and prepare for sleep, allowing you to achieve a more peaceful and restorative sleep, as well as improvements in mental and physical well-being.

Andy Rowan, PhD, ABPP

Clinical Health Psychologist

Dr. Anderson (Andy) Rowan is a Clinical Health Psychologist with specialty certification by the American Board of Clinical Health Psychology.  Health Psychology is a specialty focused on promoting health and well-being through preventing, treating and managing illness and disability. Dr. Rowan specializes in helping individuals with chronic pain, sleep disorders, chronic illnesses, physical disabilities, depression, anxiety, and PTSD to improve functioning and quality of life, as well as reduce associated emotional distress and physical symptoms.  He is dedicated to providing quality care using research supported treatments across a wide range of health conditions.  Dr. Rowan works from a biopsychosocial perspective (i.e., the recognition that the mind, body and environment interact to contribute to illness severity and impact) using Cognitive-Behavioral Therapy.  He has particular interest and expertise in chronic pain and sleep problems.

Dr. Rowan earned his PhD in Clinical Psychology in 1993 and MA in Theology in 1992 from Fuller Theological Seminary Graduate School of Psychology.  He also completed a fellowship in Clinical Health Psychology in 1996 at Wilford Hall Medical Center.  Andy has over 30 years of experience in general Clinical Psychology and more than 20 years of experience in Clinical Health Psychology.  He served 25 years as a psychologist in the United States Air Force, retiring at the rank of Colonel in 2017.  In addition to caring for patients, Dr. Rowan has decades of experience training doctoral students in providing Clinical Health Psychology related care and has published numerous book chapters and scientific journal articles, as well as dozens of presentations related to this specialty area. 

Dr. Rowan is currently a professor in the Doctoral Program in Clinical Psychology at Regent University in Virginia where he teaches and supports student research in Clinical Health Psychology.  He also services as a research consultant for the Suicide Care, Prevention and Research Initiative at the Uniformed Services University of Health Sciences.  Dr Rowan provides clinical services to injured workers with the Sababa Health Group and to patients with sleep disorders with Dr Lullaby.

Jayme Hodges, LISW-CP/LCSW

Clinical Health Psychologist

Jayme Hodges is a native of Southwest Florida and received her Master of Social Work degree in 2005 from Florida Gulf Coast University. Over the past 15+ years Jayme has worked in various Healthcare settings including Acute Medical Care, Hospice Care, Inpatient Psychiatric Hospitalization, and Outpatient Mental Health and Substance Abuse Treatment where she has engaged in providing individual therapy, group therapy, and couples counseling. Jayme has experience treating various mental health diagnosis including Insomnia, Depressive Disorders, Anxiety Disorders, Grief & Loss, and Acute and Post Traumatic Stress Disorders.

Fun Sleep Facts About Dr. Jayme Hodges:

Optimal sleep: 10:00 PM – 7:00 AM

Peak alertness: 11:00 AM – 2:00 PM

Favorite Sleep tip: Put the phone away before heading to bed! When in bed it is time to sleep so don’t give into the urge to bring your phone (or tablet) to the bed with you.

Christine Mason, Ph.D., DBSM

CEO/Founder

Dr. Mason is a Sleep Psychologist board certified in Behavioral Sleep Medicine. She received her Ph.D. in Health Psychology from the University of North Carolina at Charlotte, completed an internship in Clinical Health Psychology from Henry Ford Health System in Detroit, Michigan, and concluded her training with a postdoctoral fellowship in Health and Bariatric Psychology at Rush University Medical Center in Chicago, Illinois. 

She has three years of specialized clinical and research training in sleep disorders under the supervision of experts at Rush University Medical Center, Northwestern University Feinberg School of Medicine, and Henry Ford Health System. Specific areas of interest and expertise include sleep and circadian rhythm disorders in adults, comorbid sleep, anxiety and depressive disorders in patients with heart disease, nonpharmacological interventions for obesity/weight management, and medication/treatment adherence.

Fun Sleep Facts About Dr. Mason:

Optimal sleep: 10:45 PM – 7:00 AM
Peak alertness: 7:30 AM – 11:30 AM
Favorite sleep tip: Wake up, get out of bed, and expose your eyes to light. Try to do this at the same time each day, and feel the benefits of this practice on your level of sleepiness at night.

Lisa Medalie, PsyD, RPSGT, DBSM

CEO/Founder

Hi, I’m Dr. Medalie, AKA DrLullaby. Since so few of us are board-certified as Insomnia Specialists, yet so many people struggle to sleep, I brought the work I use with patients to your finger-tips.

Bio:

  • Board-Certified Adult and Pediatric Behavioral Sleep Medicine Specialist
  • Harvard Medical School, Sleep Research Postdoctoral Fellowship
  • Johns Hopkins School of Medicine, Predoctoral Internship
  • University of California San Diego, Sleep Clinical Postdoctoral Fellowship
  • Doctorate in Clinical Neuropsychology, American School of Professional Psychology
  • 10 Years Directing Insomnia Program at University of Chicago
  • Author of Putting Sleep Problems to Bed

Fun Sleep Facts About Dr. Medalie
Optimal sleep: 11:00 PM – 8:00 AM
Peak alertness: 10:00 AM – 2:00 PM
Favorite sleep tip: Alarm training: Pick a new alarm sound and do practice sessions 2/day where you practice rapidly rising from bed to the new sound.