Beyond Tired: Dr. Funke Afolabi-Brown's Blueprint for Transforming Family Sleep
Rested children thrive emotionally, academically, and socially, while parents enjoy improved health and well-being.
Season Five, Episode Five of the Sleep Is My Waking Passion podcast featured a truly special guest, Dr. Funke Afolabi-Brown. As a triple-boarded sleep physician and founder of Restful Sleep MD, Dr. Funke has dedicated her career to helping families address pediatric sleep challenges. In this episode, we explored her new book, Beyond Tired: A Sleep Physician’s Guide to Solving Your Child's Sleep Problems for Good.
Packed with actionable advice, her book empowers families to solve sleep problems while fostering healthier, thriving homes.
The Create Restful Sleep Habits Framework
At the heart of Dr. Funke’s book is the Create Restful Sleep Habits Framework, a step-by-step guide designed to lay a strong foundation for healthy sleep habits. Here's a breakdown of the framework:
C - Consistency
Establish regular bedtimes and wake-up times, even on weekends, to align with the body’s circadian rhythm.
Parents are encouraged to model consistent sleep habits to reinforce these routines for their children.
R - Routines
Create simple, predictable bedtime rituals such as taking a bath, reading a book, or dimming the lights.
Tailor routines to meet the specific needs of your family, including neurodiverse children.
E - Environment
Ensure the bedroom is cool, dark, and quiet.
Consider using red or orange-hued lighting, like salt lamps, as an alternative to blue light-emitting devices that can disrupt sleep.
A - Assign the Bed for Sleep Only
Reserve the bed for sleeping to reinforce the brain’s association with rest. Avoid activities like homework, gaming, or watching TV in bed.
T - Tackle Technology
Set a digital curfew 30–60 minutes before bedtime to limit exposure to blue light and avoid stimulating or distressing content.
E - Eliminate Disruptors
Minimize sleep-disrupting factors, such as caffeine, heavy meals, and sugary snacks, before bedtime.
Addressing Sleep in Two-Household Families
Dr. Funke’s book uniquely addresses the challenges faced by children living in two-household families. She provides practical advice for co-parents to align routines, environments, and schedules across both homes, ensuring stability and promoting better sleep for children.
Red Flags for Seeking Help
Dr. Funke also outlines key indicators that may require consultation with a sleep specialist:
Chronic sleep deprivation despite optimal habits.
Frequent nighttime awakenings or prolonged waking periods.
Early waking or persistent restlessness.
Symptoms of sleep apnea, such as snoring, mouth breathing, or pauses in breathing.
Sleep disturbances in children with neurodiverse conditions like ADHD or autism.
Investing in Sleep for the Whole Family
Dr. Funke emphasizes that prioritizing children’s sleep has far-reaching benefits. Rested children thrive emotionally, academically, and socially, while parents enjoy improved health and well-being. Her compassionate, evidence-based approach equips families to move beyond survival mode and embrace a thriving lifestyle.
Don’t miss out on Beyond Tired: A Sleep Physician's Guide to Solving Your Child’s Sleep Problems for Good, available on Amazon, and be sure to listen to Season Five, Episode Five of the Sleep Is My Waking Passion podcast to learn more about Dr. Funke’s transformative insights here on YouTube, Apple Podcasts, and Spotify. Also, please sign up for my newsletter below to keep up-to-date on the latest in sleep!
