Ep. 180: 6 Fundamental Habits for Better Sleep with Dr. Funke Afolabi-Brown

Welcome back to another discussion about sleep! We've previously delved into why sleep is crucial for our well-being, and today, we're taking it a step further. In this episode, we'll explore practical strategies that you can implement at home to ensure that not only our children are getting good quality sleep, but the whole family.

Joining me is Dr. Afolabi-Brown, a triple board-certified sleep medicine physician and pediatric pulmonologist, who will guide us through the science of sleep and offer invaluable tips to improve sleep quality for neurodivergent children and their families.

To help families establish healthy sleep habits, Dr. Afolabi-Brown introduces the CREATE acronym, outlining six fundamental strategies for good sleep hygiene: Consistency, Routines, Environment, Assigned bed for sleep, Technology management, and Elimination of disruptions. You will also hear real-life success stories of families who have implemented these strategies and witnessed remarkable improvements in sleep quality.

Whether you're a parent, caregiver, or simply interested in optimizing sleep for yourself or loved ones, this episode is a valuable resource to transform your sleep habits and promote overall well-being.

Show Notes:

• [3:40] - Dr. Afolabi-Brown explains the amount of sleep that is recommended by age group.
• [5:08] - It’s not enough to consider the quantity of sleep. There’s a lot that could impact sleep quality.
• [8:03] - Neurodivergent children may exhibit daytime sleepiness. Dr. Afolabi-Brown describes some of the things you may notice.
• [10:31] - Insufficient and poor quality of sleep affects our physical health, our brain health, and could cause social-emotional issues.
• [12:06] - Sleep is healing and restorative.
• [13:18] - We can change our relationship with sleep by understanding its importance.
• [15:10] - CREATE is an acronym for the six fundamental habits for good sleep hygiene.
• [15:44] - C: Consistency
• [16:33] - R: Routines
• [17:10] - E: Environment
• [17:34] - A: Assigned bed for sleep
• [18:08] - T: Technology
• [18:23] - E: Eliminate
• [20:18] - Choose small things to change first and then add more as you get used to them.
• [22:38] - Neurodivergent children need even more structure than neurotypical children especially when it comes to sleep routines.
• [26:28] - Dr. Afolabi-Brown provides some strategies for calming a busy brain at night.
• [30:23] - Dr. Afolabi-Brown shares the story of a successful sleep intervention that changed the sleep quality of an entire family.

About Our Guest:

Dr. Funke Afolabi-Brown is a triple board-certified sleep medicine physician and pediatric pulmonologist. She founded RestfulSleepMD, where she helps high-achieving professionals and their children change their relationship with sleep so they can move from being drained and exhausted to thriving in their families, careers, and relationships. She achieves this through clinical practice (The Restful Sleep Place), coaching, speaking, and organization consultation. She is a best-selling author and has been featured on various media outlets, including ABC. She obtained her sleep medicine training at the University of Pennsylvania and is a Fellow of the American Academy of Sleep Medicine. 

Connect with Dr. Funke Afolabi-Brown:

• The Restful Sleep Place Website
• @restfulsleepmd on Instagram
• Dr. Funke Afolabi-Brown on LinkedIn
• Dr. Funke Brown on YouTube

Links and Related Resources:

• Episode 148: How Sleep Affects Academic Performance and Mood
• 5 Reasons Sleep Matters for Children
• 8 Ways Teenagers Suffer When They Don’t Get Enough Sleep
• Episode 160: The Sleep Deprived Teen with Lisa Lewis

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The Diverse Thinking Different Learning podcast is intended for informational purposes only and is not a substitute for medical or legal advice, diagnosis, or treatment. Additionally, the views and opinions expressed by the host and guests are not considered treatment and do not necessarily reflect those of ChildNEXUS, Inc or the host, Dr. Karen Wilson.