Improving Your Family's Sleep: Tips and Tricks from the Sleep Research Expert @ThatSleepDoc - 218

In this episode of The Pulling Curls Podcast, host Hilary Erickson and guest Sujay, aka @thatsleepdoc, untangle the topic of sleep. They discuss sleep training, the effects of sleep deprivation, and tips for improving sleep hygiene. Sujay also shares advice on adjusting circadian rhythms and addressing common sleep issues such as restless leg syndrome and insomnia. Tune in for expert insights on improving sleep for both parents and children.

Big thanks to our sponsor Family Routines -- a lot of good sleep is a good routine, so check it out!

Today's guest is Sujay Kansagra

Dr. Kansagra is a professor at Duke University Medical Center and double boarded in child neurology and sleep medicine. He is the author of “My Child Won’t Sleep”, a quick guide for sleep-deprived parents. Dr. Kansagra specializes in treating a variety of sleep disorders, including sleep apnea, insomnia, narcolepsy and parasomnias. He is currently doing research on novel technology that helps with insomnia in infants. He can be found on multiple social media platforms with the handle @ThatSleepDoc where nearly 200,000 people follow along for sleep advice.

Timestamps:

00:00 "Pregnancy, parenting tips, and sleep advice podcast." 05:22 Sleep training helps babies learn to self-soothe. 08:16 Relaxation and technology before bedtime affect sleep. 12:01 Tips for teens: Eat, align with circadian rhythm. 14:17 Enjoy episode, prioritize sleep for you and baby.

Keypoints:

1. Episode 218 of The Pulling Curls Podcast discusses sleep for both adults and babies, emphasizing the importance of quality sleep.
2. Host Hilary introduces the guest, Sujay, aka @thatsleepdoc, a double board-certified doctor in child neurology and sleep medicine.
3. They discuss various sleep training methods, debunking myths and shedding light on the research supporting their effectiveness and safety.
4. They address the concern of whether sleep training ruins children, emphasizing that there is no evidence of harm to children and no long-term benefits or risks associated with sleep training.
5. Sujay provides tips for improving sleep hygiene, including establishing a nighttime routine, avoiding substances that interfere with sleep, maintaining a comfortable sleep environment, and keeping a consistent sleep schedule.
6. The concept of "revenge bedtime procrastination" is discussed, highlighting the tendency to sacrifice sleep for personal time in the evening and the need for lifestyle adjustments if poor sleep becomes a problem.
7. Sujay shares insights into common sleep issues, such as restless leg syndrome, insomnia, and circadian rhythm disturbances, offering specific strategies for addressing them.
8. Practical tips for adjusting circadian rhythms are provided, such as managing light exposure, meal timing, and, if necessary, using low-dose melatonin under professional guidance.
9. Hilary shares her personal experience with implementing Sujay's recommendations and how it positively impacted her sleep, emphasizing the significance of self-care for mothers and their sleep needs.
10. The episode concludes with a reminder of the importance of sleep for both parents and babies, encouraging listeners to follow Sujay's research-backed insights on social media for further guidance.

Producer: Drew Erickson

Keywords:

sleep, baby's sleep, postpartum depression, sleep training, cry it out, extinction method, graduated extinction, camping out, scheduled awakenings, infant sleep, child neurology, sleep medicine, sleep research, sleep hygiene, nighttime routine, alcohol, nicotine, caffeine, light exposure, melatonin, circadian rhythm, restless leg syndrome, insomnia, teenagers, jet lag, meditation, nighttime awakenings, organizing, postpartum plan, social media.