The CREATE Method for Better Sleep with Dr. Funke Afolabi-Brown

StRest with Kerstin Lindquist

In this insightful episode, Kerstin Lindquist is joined by Dr. Funke Afolabi-Brown, a sleep specialist and the author of Beyond Tired. Dr. Brown introduces her transformative CREATE method, offering practical tips to help listeners optimize their sleep habits and improve their overall health. Together, they dive into topics like circadian rhythms, sleep disorders, the impact of stress, and actionable strategies to create a bedtime routine tailored to your needs. From addressing middle-of-the-night wake-ups to managing technology and diet for better rest, this episode is a masterclass in prioritizing sleep for a happier, healthier life.

The CREATE Method:

Consistency: Stick to regular sleep and wake times.

Routines: Develop calming pre-sleep rituals that nourish the body, mind, and spirit.

Environment: Create a dark, cool, noise-free sleeping space.

Assign the bed for sleep only, strengthening the brain's sleep association.

Tackle technology: Set a tech curfew and limit blue light exposure.

Eliminate: Avoid caffeine, alcohol, heavy meals, and mental stress before bedtime.

Other Takeaways

Personalized Sleep Schedules: Align your sleep with your natural circadian rhythm.

Mindset Matters: Shift focus from tracking data obsessively to listening to your body.

Middle-of-the-Night Wake-Ups: Address blood sugar issues, stress, or potential sleep disorders.

The 80/20 Rule: Prioritize consistency in sleep habits while allowing for occasional flexibility.

Naps: Short (20-30 minutes) and early naps can boost energy and focus.

Holistic Sleep Support: Supplements like magnesium and L-theanine can augment good sleep practices.

Chapter Breakdown

00:00 Introduction

01:24 What is the CREATE Method?

07:10 Aligning with Your Circadian Rhythm

13:12 Overcoming Middle-of-the-Night Wake-Ups

18:58 Technology and Sleep

24:50 Nutrition and Sleep

31:12 Addressing Sleep Disorders

37:40 Supplements and Sleep

44:28 Why Prioritize Sleep?

Resources Mentioned

• Dr. Funke Afolabi-Brown's Website: restfulsleepmd.com
• Book: Beyond Tired: A Sleep Physician's Guide to Solving Your Child's Sleep Problems for Good
• Sleep Supplements: Magnesium, L-theanine, and GABA (consult your doctor before use)

Whether you're struggling with sleep deprivation or looking to fine-tune your routine, this episode provides the tools and insights needed to transform your rest and reclaim your health.

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