Latest / Dr Justin Coulson's Happy Families / #642 Getting Out of Sleep Debt

Transcript

#642 Getting Out of Sleep Debt · Dr Justin Coulson's Happy Families

• 0:03
  Speaker 1: It's the Happy Families podcast. It's the podcast for the
• 0:07
  Speaker 1: time poor parent who just wants answers.
• 0:10
  Speaker 2: Now establish a regular bedtime.
• 0:13
  Speaker 3: If you can get them going to bed within about
• 0:14
  Speaker 3: half an hour of that bedtime consistently, it's much healthier
• 0:18
  Speaker 3: for them. It's better for their inhibition, it's better for
• 0:19
  Speaker 3: their impulse control, it's better for their memory, it's better
• 0:21
  Speaker 3: for their body.
• 0:22
  Speaker 2: And now here's the stars of our show, my mum
• 0:25
  Speaker 2: and dad.
• 0:26
  Speaker 1: So the other day I decided to listen to guns and.
• 0:31
  Speaker 3: I love that you're struggling to say I love that
• 0:33
  Speaker 3: you're struggling to say this. So context we've been nominated
• 0:36
  Speaker 3: as has Usher for Best Parenting Podcast in Australia.
• 0:40
  Speaker 1: Everybody calls them for the last name everybody knows it's I.
• 0:44
  Speaker 3: Knew him when he used to work for Brisbanes being
• 0:46
  Speaker 3: on A five and his name on air was Spidey.
• 0:52
  Speaker 3: I remember the name, okay, well, but but Osher Ginsburg Okay,
• 0:57
  Speaker 3: So I love the you struggle to say that.
• 0:58
  Speaker 2: But the other day we were talking about Ran.
• 1:00
  Speaker 3: Reynolds and his wife and I said, Blake Lively and
• 1:04
  Speaker 3: you gave me a really hard time. After the podcast
• 1:06
  Speaker 3: was finished and You're like, it's not lively, it's lively.
• 1:08
  Speaker 2: I'm like, I don't even know.
• 1:10
  Speaker 3: Reminds me of that great Jackie Chan clip that's become
• 1:12
  Speaker 3: a me meme when he runs into the room and
• 1:14
  Speaker 3: he says cheese instead of freeze. Got the gun runs
• 1:16
  Speaker 3: and it says.
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  Speaker 1: A free Anyway, we digress. I was listening to his
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  Speaker 1: podcast because I haven't. I didn't actually even know he
• 1:31
  Speaker 1: had a podcast, So now that we're standing in line
• 1:33
  Speaker 1: with him, I thought it would be, you know, the
• 1:34
  Speaker 1: right thing to do to kind of have a listen.
• 1:36
  Speaker 1: And he and his co host we're talking about bok riding.
• 1:42
  Speaker 2: This is on dad Pod.
• 1:43
  Speaker 1: This is on dad Pod.
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  Speaker 3: Yeah, so Osha loves to ride his bike. I don't
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  Speaker 3: think he's quite as serious about as I am.
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  Speaker 1: But well he loves speak because he's got a number
• 1:48
  Speaker 1: of bikes, but he's had an injury so he can't
• 1:50
  Speaker 1: ride at the moment. So anyway, they were talking and Charlie,
• 1:54
  Speaker 1: his co host, has just gotten into bike riding. Where
• 1:57
  Speaker 1: he lives, there's not really anywhere to do long rides.
• 2:00
  Speaker 1: He's just committee.
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  Speaker 3: There's great riding around where he is, but he's only
• 2:03
  Speaker 3: new to it and so probably doesn't quite know enough.
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  Speaker 2: But anyway, I digress. Sorry, I'm sorry, I'm sorry. I
• 2:07
  Speaker 2: just don't care about riding.
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  Speaker 1: And Charlie is public about the fact that at the
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  Speaker 1: moment he's seeking help professionally from a psychologist and just
• 2:18
  Speaker 1: you know, kind of starting to work through some challenges there.
• 2:20
  Speaker 3: And if you'd like to hear more, just go and
• 2:21
  Speaker 3: listen to iher and Charlie talk about it on dad Pod,
• 2:23
  Speaker 3: who have also been nominated And what are you trying
• 2:26
  Speaker 3: to do, like send more people to them that we're
• 2:28
  Speaker 3: supposed to win this award?
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  Speaker 1: Come on, But he acknowledged just how much he's loving
• 2:35
  Speaker 1: bike riding and how before he started it, because I
• 2:39
  Speaker 1: should have been encouraging him to get a bike for
• 2:41
  Speaker 1: a long time and he just was like, whatever, I'm
• 2:43
  Speaker 1: not doing that.
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  Speaker 2: And you know how he has.
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  Speaker 1: Publicly acknowledged that he will never be a mammal.
• 2:47
  Speaker 2: Can I just jump in as well?
• 2:48
  Speaker 3: My bike is back, my bike is rebuilt, my bike
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  Speaker 3: has a new paint job, my bike is safe from
• 2:53
  Speaker 3: the undercover car parks. I'm never putting a bike on
• 2:55
  Speaker 3: the roof again. Oh it's so good to have my
• 2:57
  Speaker 3: bike back. Just putting it out there.
• 3:00
  Speaker 1: Then I was just she had a little bit of
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  Speaker 1: research around just why riding in particular is so good
• 3:08
  Speaker 1: for your health. There's actually that physicality of forward movement
• 3:13
  Speaker 1: and how that affects our brains. And I was just
• 3:16
  Speaker 1: thinking about how over the last few weeks, since your
• 3:19
  Speaker 1: bike has.
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  Speaker 2: Been damaged and indisposed and needing a repair job.
• 3:24
  Speaker 1: In the hospital, how much you have struggled more than usual.
• 3:29
  Speaker 1: And it occurred to me that as I listened to
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  Speaker 1: them talk, you know, these two dads just having a
• 3:35
  Speaker 1: bit of a conversation around it, how bike riding has
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  Speaker 1: kept you mentally healthy. It's kept you in check, it's
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  Speaker 1: given you an outlet, it's given you that adrenaline, and
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  Speaker 1: it's just given you a capacity to work through all
• 3:52
  Speaker 1: of the busyness that goes on in that brain of
• 3:55
  Speaker 1: yours outside of the house.
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  Speaker 3: So we're like three and a half four minutes into
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  Speaker 3: this podcast, and I get the sense to what you're
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  Speaker 3: actually doing is you're saying for the last fifteen years,
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  Speaker 3: you've been telling me that bike riding is important to you,
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  Speaker 3: justin and I've been mad at you for bike riding,
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  Speaker 3: but I've listened to osher talk to Charlie about bike riding,
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  Speaker 3: and now I'm apologizing to you for giving you a
• 4:13
  Speaker 3: hard time about bike writing.
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  Speaker 2: Is that what I'm hearing? Am I hearing?
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  Speaker 3: Am I hearing a wife apologizing to her husband publicly
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  Speaker 3: and saying you should ride your bike more.
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  Speaker 2: You're a nicer person when you're ride. Is that what
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  Speaker 2: I'm hearing?
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  Speaker 1: You definitely rigize perriding. You're much easier to live with.
• 4:30
  Speaker 1: I think for me as a mum, and I would
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  Speaker 1: suggest that lots of mums go through the same process.
• 4:35
  Speaker 1: Right when I feel overwhelmed and I feel busy, the
• 4:39
  Speaker 1: first thing I drop is me time. Yes, one hundred percent.
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  Speaker 1: And over the years as I've listened to you struggle
• 4:47
  Speaker 1: and feel time poor and feel pressured when it comes
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  Speaker 1: to work, In my mind, it just makes sense get
• 4:54
  Speaker 1: rid of that, because that's a that's a wishy washy
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  Speaker 1: you know, kind of on the want list.
• 5:00
  Speaker 2: It productive.
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  Speaker 3: If you've got deadlines, you've got to meet the deadlines.
• 5:03
  Speaker 3: That's right, And I've been saying for years I feel better,
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  Speaker 3: I function better when I wake up.
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  Speaker 2: At four thirty in the morning and go for a
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  Speaker 2: bike ride.
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  Speaker 1: Yeah. The problem is at the other end when you
• 5:12
  Speaker 1: fall asleep before your head's even hit the pillow. But yeah,
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  Speaker 1: so anyway, this is my attempt at apologizing. I'm doing
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  Speaker 1: it very publicly.
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  Speaker 2: You are. I love this. This is amazing.
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  Speaker 1: But as I'm learning more about myself and recognizing just
• 5:27
  Speaker 1: how important it is to find a healthy balance between
• 5:31
  Speaker 1: doing things that actually fill my carp yeah, but also
• 5:35
  Speaker 1: being able to be there for my family and do
• 5:37
  Speaker 1: the things that are important to help our family function,
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  Speaker 1: I'm recognizing more and more just how important it is
• 5:44
  Speaker 1: for you to have that outlet. And thanks, Hon, I'm
• 5:47
  Speaker 1: letting you know that I won't stop you.
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  Speaker 3: Well, I feel much better now that I'm riding my
• 5:51
  Speaker 3: bike again as well as and it's a nice new
• 5:54
  Speaker 3: color because I had to get it repeated because I
• 5:58
  Speaker 3: crashed it into the car park. Let's not talk about
• 6:01
  Speaker 3: that anymore. But I'm so I feel like I've got
• 6:02
  Speaker 3: a brand new bike. I feel like I've got a
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  Speaker 3: brand new lease on life now that my bike is
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  Speaker 3: back on writing.
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  Speaker 2: It's fantastic.
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  Speaker 1: But so, I guess the main thing here is that
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  Speaker 1: you need to probably thank Gosha.
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  Speaker 3: Okay, thanks Osha, Thank you Osha Ginsberg. I do want
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  Speaker 3: to I think that ties in neatly with our conversation today,
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  Speaker 3: and we've kind of used up way too much time
• 6:24
  Speaker 3: dragging that apology out of you unexpectedly. But our conversation
• 6:28
  Speaker 3: today is how are you supposed to do it all
• 6:30
  Speaker 3: when you're so tired? And I want to talk about
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  Speaker 3: sleep today, specifically, I want to talk about how we
• 6:35
  Speaker 3: need to teach our kids to not be as tired
• 6:38
  Speaker 3: as we are. I want to talk about the brain
• 6:40
  Speaker 3: science of sleep. When I'm getting up at four thirty
• 6:43
  Speaker 3: in the morning so that I can go for my
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  Speaker 3: bike ride or my surf when the surf is good.
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  Speaker 3: By about eight thirty at night, I'm kind of cactus, right,
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  Speaker 3: I'm pretty well done.
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  Speaker 2: I've had an active day.
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  Speaker 3: I've been exercising, and then I've been working and speaking
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  Speaker 3: and creating content using my brain and writing books and
• 7:00
  Speaker 3: all that sort of stuff. And then the afternoon it's
• 7:02
  Speaker 3: you and the kids and dinner, and oh my goodness,
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  Speaker 3: by the time I get to eight pm, I'm not
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  Speaker 3: really doing so well anymore.
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  Speaker 2: And so we make a big deal about making time
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  Speaker 2: for yourself.
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  Speaker 3: And you're the same, right, I mean, you're getting up
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  Speaker 3: at about five so that you can have your meditation
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  Speaker 3: time and your solitude and your walk and exercise and
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  Speaker 3: reading time so that you're ready for the kids once
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  Speaker 3: their morning gets underway, and then your day's full on.
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  Speaker 3: I mean running the household that we run, and making
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  Speaker 3: time for me so we can record podcasts and things.
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  Speaker 3: There's a lot that you're balancing and juggling, and so
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  Speaker 3: we are incessantly, never endingly exhausted. And I want to
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  Speaker 3: talk about this idea of being exhausted being an adult,
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  Speaker 3: but also teaching our children to be healthy around their sleep.
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  Speaker 3: While I was doing some prep for today's episode, I
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  Speaker 3: haven't told you this, but I found a National Geographic
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  Speaker 3: article about exhaustion, the history of exhaustion, and what it
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  Speaker 3: shows is that for millennia, people have been saying, I'm
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  Speaker 3: really tired to get some sleep.
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  Speaker 2: I found this.
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  Speaker 3: It says in the Middle Ages, the cause of depleted
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  Speaker 3: energy was demonic possession. In the eighteenth century, it was
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  Speaker 3: excessive I don't know if I should mention this because
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  Speaker 3: kids might be listening, but it was excessive self stimulation,
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  Speaker 3: I think would be the word that they've used here
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  Speaker 3: in the Industrial age. Capitalist fatigue many ages, writes Anna
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  Speaker 3: Katerina Schaffner in Exhaustion a History. Many ages tend to
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  Speaker 3: present themselves as the most exhausted, as if exhaustion were
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  Speaker 3: a badge of honor, and competing for the title of
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  Speaker 3: the most shattered was a kind of sport. So exhaustion
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  Speaker 3: has been around forever and ever and ever. There are
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  Speaker 3: all kinds of cures for exhaustion. I found this really
• 8:41
  Speaker 3: bizarre cure here It said renaissance scholar came up with
• 8:45
  Speaker 3: lots of bizarre recipes for renaissance energy drinks with ingredients
• 8:48
  Speaker 3: like pieces of gold and parts of rare animals. Some
• 8:51
  Speaker 3: theory said you should avoid eating whale flesh. Oh glad
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  Speaker 3: we do that, and the others said drinking red wine
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  Speaker 3: is harmful. The rest cure was very We aren't advertising
• 9:00
  Speaker 3: lots of milk and lots of red meat. The idea
• 9:03
  Speaker 3: was to fatten up the patient. There was a nasty
• 9:05
  Speaker 3: gender to mention to it, because it was mainly women
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  Speaker 3: prescribed to the rescuer. They were isolated from their friends
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  Speaker 3: and family and asked to fatten up. You won't be
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  Speaker 3: so tired if you rest and fatten yourself up. We
• 9:16
  Speaker 3: know better in twenty twenty two, and I thought we
• 9:18
  Speaker 3: should talk about how we can get our kids and
• 9:21
  Speaker 3: us to be less tired than we are.
• 9:26
  Speaker 1: It's probably completely off topic, but I actually think if
• 9:29
  Speaker 1: we want our children to be less tired than we are,
• 9:32
  Speaker 1: we actually need to model what it means to not
• 9:37
  Speaker 1: run faster than we're capable, to not fill our days
• 9:40
  Speaker 1: with so much that we actually do flop into bed
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  Speaker 1: at night.
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  Speaker 2: I love the irony of what you've just said.
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  Speaker 3: We need to if we want our kids to be
• 9:50
  Speaker 3: less tired than we actually are, we need to show
• 9:51
  Speaker 3: them how to be less tired than we actually are.
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  Speaker 1: But like they're watching us, Of course they are. They're
• 9:58
  Speaker 1: watching us and everything we do inevitably as teaching them
• 10:05
  Speaker 1: what we value.
• 10:06
  Speaker 3: Last week in our Doctor's Desk episode, we talked a
• 10:09
  Speaker 3: lot about screens. There was a study that I didn't
• 10:11
  Speaker 3: talk about that I wanted to, but time kind of
• 10:13
  Speaker 3: got the better of us. And it was a study
• 10:15
  Speaker 3: that comes from the University of Maryland. These researchers collected
• 10:21
  Speaker 3: data on eighty three hundred children who were aged nine
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  Speaker 3: to ten, and the specific focus of their data collection
• 10:28
  Speaker 3: was how much sleep they got at night and what
• 10:30
  Speaker 3: it meant for their success years later and What the
• 10:35
  Speaker 3: research found was that children who had insufficient sleep that is,
• 10:41
  Speaker 3: less than nine hours per night at the beginning of
• 10:45
  Speaker 3: the study had less gray matter or smaller volume in
• 10:49
  Speaker 3: certain areas of the brain responsible for attention, memory, and
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  Speaker 3: inhibition control, compared to those with healthy sleep habits, and
• 10:58
  Speaker 3: those differences persisted to two years, which is obviously a
• 11:02
  Speaker 3: really concerning finding, suggesting that long term harm exists when
• 11:06
  Speaker 3: you don't get enough sleep. Like, if you don't have
• 11:07
  Speaker 3: the capacity for attention, you can't focus on what you're learning,
• 11:10
  Speaker 3: you can't remember what you're being taught, you're not going
• 11:12
  Speaker 3: to do well at school, you're not going to do
• 11:14
  Speaker 3: well at life. And then if you've got impulse control
• 11:17
  Speaker 3: issues caused by lack of sleep, you're going to get
• 11:19
  Speaker 3: in trouble. And I mean, it's just it's an absolutely
• 11:24
  Speaker 3: awful prognosis.
• 11:25
  Speaker 1: Well, it sounds like a bit of a checklist for ADHD.
• 11:29
  Speaker 3: Yeah, it kind of does, doesn't it, and anxiety as well.
• 11:32
  Speaker 3: So what we really want to emphasize is get enough
• 11:34
  Speaker 3: sleep for kids. Let's say your kids are age between
• 11:37
  Speaker 3: six and twelve years, they really should be getting somewhere
• 11:40
  Speaker 3: around I'm going to say nine to eleven nine or
• 11:43
  Speaker 3: twelve hours of sleep at night, preferably the upper range.
• 11:46
  Speaker 3: Nine is really low. Nine hours is the absolute minimum
• 11:49
  Speaker 3: that they should be getting. You definitely want them getting
• 11:51
  Speaker 3: more than that, and research tells us clearly establish a
• 11:55
  Speaker 3: regular bedtime. If you can get them going to bed
• 11:57
  Speaker 3: within about half an hour of that bed time consistently,
• 12:00
  Speaker 3: it's much healthier for them. It's better for their inhibition,
• 12:02
  Speaker 3: it's better for their impulse control, it's better for their memory,
• 12:04
  Speaker 3: it's better for their their body. So let's say eight
• 12:07
  Speaker 3: pm is bedtime or seven pm is bedtime, six forty
• 12:11
  Speaker 3: five to seven fifteen, keep it within fifteen minutes either side,
• 12:15
  Speaker 3: a total of thirty minutes in and around that bedtime.
• 12:18
  Speaker 2: That's ideal.
• 12:19
  Speaker 3: There's so much data on getting enough sleep and making
• 12:21
  Speaker 3: it consistent every night, same bedtime so important, while still
• 12:26
  Speaker 3: having an appropriate level of flexibility.
• 12:28
  Speaker 1: So we've talked about sleeping on the podcast before. We've
• 12:32
  Speaker 1: focused heavily on just you know how important it is
• 12:35
  Speaker 1: with sleep hygiene to you know that our children get enough.
• 12:37
  Speaker 2: Sleep and how to get them to sleep.
• 12:39
  Speaker 1: But why is sleep so important?
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  Speaker 2: I'm going to talk about a couple of things. So
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  Speaker 2: it's restorative.
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  Speaker 3: Okay, we get our energy back, we're ready for a
• 12:49
  Speaker 3: new day. But something happens in our brain when we sleep.
• 12:52
  Speaker 3: It's like sleep cleans our brain. During the day, our
• 12:55
  Speaker 3: brains are active, they're busy, and they're creating a whole
• 12:57
  Speaker 3: lot of what ultimately becomes waste product, but it can't
• 13:00
  Speaker 3: get rid of it during the day. We need to
• 13:01
  Speaker 3: go to sleep so that during our sleep time the
• 13:04
  Speaker 3: brain can flush itself essentially and prepare itself for a
• 13:07
  Speaker 3: new day. That's what needs to happen during sleep. If
• 13:11
  Speaker 3: we don't get enough sleep, the brain can't flush itself properly.
• 13:14
  Speaker 3: You know, when you wake up in the morning and
• 13:15
  Speaker 3: you really fog, you like everything's hazy and you can't
• 13:18
  Speaker 3: get out of that fog. It's because your brain hasn't
• 13:20
  Speaker 3: had the opportunity to fully flush itself, and we need
• 13:23
  Speaker 3: to go through those those sleep stages. There are four
• 13:26
  Speaker 3: sleep stages, and we've got to go through those stages
• 13:29
  Speaker 3: of sleep a number of times through the night so
• 13:30
  Speaker 3: that our bodies and our brains can function well. When
• 13:33
  Speaker 3: we're asleep, we consolidate memory, we consolidate learning. Our brains
• 13:37
  Speaker 3: prepare us for the next day, and for our lives.
• 13:40
  Speaker 3: It's just so so important that we and our kids
• 13:43
  Speaker 3: are getting enough sleep. We will not cannot function properly
• 13:47
  Speaker 3: on low levels of sleep.
• 13:49
  Speaker 1: So I guess for the time poor parent who just
• 13:51
  Speaker 1: wants answers. Now, I'm wondering, how do we help?
• 13:55
  Speaker 2: Well, you said it already. We've got to be good
• 13:56
  Speaker 2: at it ourselves.
• 13:57
  Speaker 3: So long as we as adults getting somewhere around to
• 14:00
  Speaker 3: eight hours, Like once upon a time sleep and being
• 14:02
  Speaker 3: exhausted and saying I only I survive on five hours
• 14:04
  Speaker 3: of sleep night. Once upon a time, that was a
• 14:06
  Speaker 3: medal of honor. I think that we've moved past that
• 14:09
  Speaker 3: quite a lot. Many people that I talk to now
• 14:11
  Speaker 3: are really proud of the fact that they get us
• 14:12
  Speaker 3: solid eight hours, but not enough of us are doing that.
• 14:15
  Speaker 3: So I think the first thing I would say is
• 14:17
  Speaker 3: turn off the screens at least thirty minutes before bed,
• 14:19
  Speaker 3: preferably more, don't look at them at bedtime, just don't
• 14:24
  Speaker 3: and get get your eight hours, Like, how much better
• 14:27
  Speaker 3: are you when we have eight hours of sleep?
• 14:30
  Speaker 1: It's funny I would always have said that I needed
• 14:33
  Speaker 1: more than eight hours sleep, but my body clock literally
• 14:38
  Speaker 1: wakes me up every morning. At the same time. Yeah,
• 14:41
  Speaker 1: and I get my eight hours.
• 14:43
  Speaker 3: Do you know what happens as well when you don't
• 14:44
  Speaker 3: get enough sleep, Like, let's say tonight, we're up late,
• 14:48
  Speaker 3: there's a lot going on, and we only get six hours,
• 14:50
  Speaker 3: and then tomorrow night because life is busy, we get
• 14:52
  Speaker 3: our usual seven and a half hours, and then the
• 14:55
  Speaker 3: next night it's another seven and a half or eight
• 14:57
  Speaker 3: hours or whatever it is. You never quite get back
• 15:00
  Speaker 3: the sleep that you've lost.
• 15:01
  Speaker 1: Yeah, you feel like you're in deficit.
• 15:03
  Speaker 3: That's right, And we actually accumulate sleep debt, and that
• 15:07
  Speaker 3: sleep debt is associated with neurological difficulties later in life.
• 15:12
  Speaker 3: There's research that shows that people who are crowding sleep
• 15:16
  Speaker 3: out of their lives, who are treating sleep like it's
• 15:19
  Speaker 3: a luxury item at significant risk compared to those who
• 15:24
  Speaker 3: get enough sleep of physiological brain differences and cognitive markers
• 15:28
  Speaker 3: that suggest problematic outcomes later in life.
• 15:32
  Speaker 2: Like it's just so important.
• 15:34
  Speaker 3: So we don't want to accruse sleep debt because we
• 15:36
  Speaker 3: can never actually pay it off. It's not like you
• 15:37
  Speaker 3: go at the end of the week, Oh, you know what,
• 15:39
  Speaker 3: I missed out on about six hours sleep this week
• 15:41
  Speaker 3: on each night I missed an hour here in half
• 15:43
  Speaker 3: an hour there. So on Saturday, i'm's going to have
• 15:45
  Speaker 3: a big six hour sleep in the middle of the
• 15:47
  Speaker 3: day and catch it up. Doesn't work like that, And
• 15:49
  Speaker 3: if you did, you wouldn't get to sleep on Saturday
• 15:51
  Speaker 3: night because you've slept for six hours during the day.
• 15:54
  Speaker 2: So we've got to be a model of it.
• 15:56
  Speaker 3: Get our eight hours, keep our devices off, establish regular
• 15:59
  Speaker 3: bedtime for us and for our kids. And then, I mean,
• 16:03
  Speaker 3: this is all so perfect in theory and so hard
• 16:05
  Speaker 3: in practice. And then keep things level balanced and even
• 16:10
  Speaker 3: so that the kids can get the sleep they need
• 16:12
  Speaker 3: and we can get the sleep that we need.
• 16:13
  Speaker 2: We'll all be better off for it.
• 16:15
  Speaker 1: So the other night, all of my big children were
• 16:19
  Speaker 1: out of the house, you were away, and it was
• 16:22
  Speaker 1: just me and Emily. Can I tell you that was
• 16:25
  Speaker 1: just the best. Trying to get an eight year old
• 16:28
  Speaker 1: to sleep when you've got a house full of.
• 16:30
  Speaker 2: Teenagers playing music, banging on the body.
• 16:34
  Speaker 1: Clocks and different with each other. It was just blissful.
• 16:39
  Speaker 1: We got to play a game together, we got to
• 16:42
  Speaker 1: read a book together. She went off to sleep peacefully.
• 16:45
  Speaker 1: She woke up just as peacefully the next day. So
• 16:48
  Speaker 1: It just highlights how important that structure and duration of
• 16:51
  Speaker 1: sleep makes such a difference to the outcome.
• 16:54
  Speaker 3: Yeah, and making the evening nice so that everyone's ready
• 16:57
  Speaker 3: for sleep and willingly going off to all that's right.
• 17:00
  Speaker 1: My house was nice and quiet, the lights were dimmed, it.
• 17:03
  Speaker 2: Was clean, right.
• 17:05
  Speaker 3: Just it make me feel like a nap right now.
• 17:08
  Speaker 3: We so much appreciate that you enjoyed the Happy Families podcast.
• 17:11
  Speaker 2: Thank you so very much for listening.
• 17:13
  Speaker 3: The Happy Families Podcast is produced by Justin Ruland from
• 17:15
  Speaker 3: Bridge Media. Craig Bruce is our executive producer. If you'd
• 17:18
  Speaker 3: like more and fo about how to make your family happier,
• 17:20
  Speaker 3: please visit us on our Facebook page Doctor Justin Colson's
• 17:23
  Speaker 3: Happy Families, or sign up for our Happy Families newsletter
• 17:26
  Speaker 3: at happyfamilies dot com dot a u