Living Right and Sleeping Tight: Exploring the Connections Between Sleep and Wellness

An Interview with Dr. Valerie Cacho of Sleep Life Med

Dr. Valerie Cacho is dedicated to improving sleep and wellness through her expertise in Sleep Medicine and Integrative Medicine. With a focus on women’s sleep health, she combines clinical hypnotherapy, mindfulness, and holistic therapies to offer personalized care. Outside her practice, Dr. Cacho advocates for better sleep habits and overall well-being through her work as a Women’s sleep content creator. Follow along as we explore her unique approach to transforming lives—one restful night at a time.

Q: Can you share a little about your children—how old are they, and what are some of their favorite activities at Arborland?

My daughter, Ava Lee, is in room 105 with Mrs. Villaruel. She loves science with Ms. Nicole, art, chess, and always looks forward to the recitals and ICD performances. My son, Jacob Lee, is in room 1 and fond of math and is learning to read with Mrs. Cole using the Bob books. He also enjoys art with Ms. Katie and playing Pokémon with his friends on the playground.

Q: Looking back on your children's time at Arborland, what aspects of their development have stood out to you the most as they continue to grow?

Ava has become quite confident speaking in front of an audience. Jacob has developed a love for books and reading.

Q: What has been the most memorable experience you’ve had with your children during their time at Arborland?

The fall costume party is memorable because we love to come up with a family-themed costume. Also, in the weeks leading up to the winter recital, the kids practice their songs and dances at home and give us dress rehearsals before the big show.

With sleep being a fundamental part of our well-being, Dr. Cacho discusses what inspired her to specialize in sleep medicine and integrative care.

Q: Can you share what inspired you to specialize in sleep medicine and integrative medicine?

I found sleep medicine fascinating because it uniquely impacts every aspect of a person's well-being—mind, body, and soul. Sleep is essential to all areas of health, and it plays a crucial role in cognitive function, emotional well-being, physical health, and overall quality of life. Treating sleep disorders gives me the opportunity to address a wide range of concerns, from individuals dealing with chronic health conditions, such as insomnia or sleep apnea, to those who are looking to optimize their sleep for better performance, mental clarity, and overall health and wellness.

Q: As a certified sleep specialist, are there any nightly routines you implement for your own children?

Yes, staying consistent with their bedtime routines, especially the time they go to sleep, has been key to their sleep health. Consistency helps regulate their internal clocks and ensures they get the right amount of sleep each night. I also give them autonomy to choose their own pajamas, pillows, bedtime books, or sleep stories on the iPad. Allowing them to have a say in their routine not only empowers them but also makes the process more enjoyable and soothing. This sense of control helps them feel more comfortable and secure, which ultimately makes it easier for them to relax and transition into sleep. I’ve found that incorporating activities they enjoy, like reading together or listening to calming stories, creates positive sleep associations, making bedtime something they look forward to rather than resist.

Q: Could you share a success story where the team's integrative approach significantly improved a patient's sleep quality?

When I work with patients struggling with insomnia, especially those who have tried various prescription sleep aids or over-the-counter supplements without finding relief, I focus on partnering with them to achieve their sleep goals. Together, we explore effective, lasting solutions that go beyond just medication. This may include cognitive behavioral therapy for insomnia, mindfulness-based stress reduction techniques, and even clinical hypnotherapy—approaches that empower patients to take control of their sleep and well-being. With the right support and personalized care, lasting improvements are not only possible but within reach.

Q: What is one sleep habit you wish more people would adopt?

Sleep health should be just as much of a priority as nutrition and exercise. In fact, I’d argue it’s even more important because when you’re tired, it’s so much harder to make healthy meals or get to the gym. Getting enough rest sets the foundation for making better choices and staying active throughout the day.

Q: If someone is struggling with sleep but doesn’t know where to start, what’s your top piece of advice?

Be your own detective and reflect on what actions or thoughts are impacting your sleep. It could be drinking caffeine too late in the day or having too many activities on your plate, leaving you with insufficient time to wind down at night. A huge part of sleep is when your brain waves slow down, so create positive sleep associations in the evening with activities that bring you calm and peace. Don’t wait until your kids are asleep to start your wind-down routine—come up with creative ways to do this together. A well rested family is a happy family. 

If you’re struggling, seek out care from a sleep professional; we are here to help.

Q: What led you to create Sleephoria, and how has it evolved over time?

Sleephoria is an online resource designed to help women in perimenopause and menopause improve their sleep health. After practicing sleep medicine for a few years, I noticed a pattern of women in their mid-forties and fifties facing sleep challenges beyond the typical diagnosis of sleep apnea. Menopause education wasn’t emphasized in my medical training, but it has gained popularity in recent years. My goal for Sleephoria is to empower women with the sleep and menopause information they need to thrive. Too many of us think it’s normal to be chronically exhausted, but that’s not the case. There are many things you can do to reclaim your energy. Sleephoria provides free information via YouTube, an email newsletter, guest podcasts, and plans to launch a membership community in the near future.

Q: Is there anything else you'd like to share with the audience about Sleep Life Med or Sleephoria that has not been covered?

My sleep medicine practice, Sleep Life Med, is available for residents of HI and CA via telehealth or in person at my clinic in Los Alamitos. My team and I provide comprehensive sleep care for adults.

For more information, please visit Sleep Life Med and Sleephoria online!

Sleep Life Med Website: https://www.sleeplifemed.com/

Sleephoria Website: https://sleephoria.com/

Sleephoria YouTube: https://www.youtube.com/@sleephoria

Instagram: https://www.instagram.com/drvalsleepgal/