1 00:00:10,614 --> 00:00:13,294 Speaker 1: You're listening to a Muma Mea podcast. 2 00:00:14,094 --> 00:00:17,214 Speaker 2: Mumma Mea acknowledges the traditional owners of land and waters 3 00:00:17,214 --> 00:00:18,894 Speaker 2: that this podcast is recorded on. 4 00:00:22,094 --> 00:00:26,134 Speaker 3: Hey, I'm Sashatannic. This is Muma MIA's twice daily news podcast, 5 00:00:26,174 --> 00:00:30,294 Speaker 3: The Quickie. Has bedtime turned into a nightly struggle for 6 00:00:30,374 --> 00:00:33,734 Speaker 3: you and your child who just can't sleep. So many 7 00:00:33,814 --> 00:00:36,894 Speaker 3: parents and kids are waking up tired. We're taking a 8 00:00:36,934 --> 00:00:39,614 Speaker 3: look at how hard it is for households across Australia 9 00:00:39,654 --> 00:00:42,054 Speaker 3: to get a good night's rest. Before we get there. 10 00:00:42,134 --> 00:00:45,014 Speaker 3: He's Tarlie Blackman with the latest from The Quickie newsroom 11 00:00:45,094 --> 00:00:46,574 Speaker 3: for Tuesday August five. 12 00:00:47,134 --> 00:00:50,974 Speaker 2: Thanks Sasha. New protest laws may be introduced or repealed 13 00:00:51,094 --> 00:00:54,454 Speaker 2: after the pro Palestine rally across the Sydney Harbor Bridge. 14 00:00:54,494 --> 00:00:58,294 Speaker 2: Despite police opposition, the Supreme Court allowed the protest to 15 00:00:58,334 --> 00:01:01,854 Speaker 2: go ahead, prompting concern from New South Wales Premier Chris Mens, 16 00:01:01,894 --> 00:01:04,974 Speaker 2: who says future bridge protests must not become the norm. 17 00:01:05,414 --> 00:01:08,614 Speaker 2: While not ruling out new laws, Minn said any changes 18 00:01:08,734 --> 00:01:12,854 Speaker 2: must be considered carefully. Federal Opposition leader Susan Lee urged 19 00:01:12,854 --> 00:01:17,214 Speaker 2: tougher action, warning of major city disruptions. Prime Minister Anthony 20 00:01:17,214 --> 00:01:21,614 Speaker 2: Alberenezi backed peaceful protests as a democratic riot, saying Australians 21 00:01:21,614 --> 00:01:24,214 Speaker 2: want people to stop killing each other. They want peace 22 00:01:24,294 --> 00:01:28,334 Speaker 2: and security, they don't want conflict brought here. Similar pro 23 00:01:28,414 --> 00:01:33,014 Speaker 2: Palestine protests have been held globally, including London, Berlin and Athens, 24 00:01:33,334 --> 00:01:36,934 Speaker 2: often calling for a ceasefire, humanitarian aid and an end 25 00:01:36,974 --> 00:01:41,454 Speaker 2: to Israeli military action in Gaza. Protest organizers say more 26 00:01:41,574 --> 00:01:44,654 Speaker 2: rallies will take place nationwide on August twenty four, but 27 00:01:44,774 --> 00:01:48,574 Speaker 2: deny plans to march on the bridge again soon. Christy 28 00:01:48,614 --> 00:01:51,214 Speaker 2: Barrett will make history as the first woman to lead 29 00:01:51,254 --> 00:01:55,814 Speaker 2: the Australian Federal Police after being appointed the agency's ninth commissioner. 30 00:01:56,094 --> 00:01:58,894 Speaker 2: Barrett's twenty five year career has seen her rise from 31 00:01:58,894 --> 00:02:02,414 Speaker 2: a young administrative assistant in Melbourne to a seasoned law 32 00:02:02,534 --> 00:02:07,014 Speaker 2: enforcement leader involved in major investigations including the Balley bombings 33 00:02:07,094 --> 00:02:10,294 Speaker 2: and deployments to the Solomon Islands. She will take over 34 00:02:10,374 --> 00:02:13,414 Speaker 2: for Rhese Kershel, who is stepping down in early October 35 00:02:13,494 --> 00:02:16,094 Speaker 2: after six years in the role, citing that toll the 36 00:02:16,174 --> 00:02:18,774 Speaker 2: job has taken on family life and his desire to 37 00:02:18,774 --> 00:02:21,694 Speaker 2: spend more time with loved ones. Barrett says one of 38 00:02:21,694 --> 00:02:24,414 Speaker 2: her main priorities will be ensuring the AFP has a 39 00:02:24,414 --> 00:02:27,694 Speaker 2: healthy work for supporting officers both on and off duty 40 00:02:27,774 --> 00:02:31,374 Speaker 2: as they protect the nation. Video has been released showing 41 00:02:31,414 --> 00:02:35,214 Speaker 2: convicted killer Aaron Patterson speaking with detectives at her dining 42 00:02:35,294 --> 00:02:38,414 Speaker 2: table nearly a month after her murder of conviction. Another 43 00:02:38,414 --> 00:02:41,614 Speaker 2: clip shows Patterson disposing of a food dehydrator at a 44 00:02:41,694 --> 00:02:45,054 Speaker 2: Victorian rubbish tip, and both videos were key evanans during 45 00:02:45,094 --> 00:02:48,374 Speaker 2: her eleven week trial in Morewell. On July seven, Aaron 46 00:02:48,414 --> 00:02:51,974 Speaker 2: Patterson was found guilty of murdering Don and Gale Patterson 47 00:02:52,094 --> 00:02:55,974 Speaker 2: and Heather Wilkinson, and of the attempted murder of Heather's husband, 48 00:02:56,054 --> 00:02:59,574 Speaker 2: Ian Wilkinson. The court heard she deliberately served the victims 49 00:02:59,614 --> 00:03:03,134 Speaker 2: beef Wellington's laced with deadly deathcap mushrooms at her home 50 00:03:03,174 --> 00:03:06,254 Speaker 2: in July twenty twenty three. She now faces life in 51 00:03:06,294 --> 00:03:10,654 Speaker 2: prison and will return to court for sentencing. Starting August twenty, 52 00:03:10,694 --> 00:03:14,374 Speaker 2: the US will launch a pilot program allowing consular officers 53 00:03:14,414 --> 00:03:17,294 Speaker 2: to require bonds for up to twenty three thousand, two 54 00:03:17,374 --> 00:03:21,694 Speaker 2: hundred AUD for certain tourists and business visa applicants. The 55 00:03:21,734 --> 00:03:24,974 Speaker 2: program targets visitors from countries with high rates of visa 56 00:03:25,054 --> 00:03:29,854 Speaker 2: overstays or insufficient screening information. Applicants may be required to 57 00:03:29,894 --> 00:03:33,214 Speaker 2: pay bonds of approximately seven thousand, seven hundred and fifty 58 00:03:33,254 --> 00:03:36,694 Speaker 2: dollars fifteen thousand, five hundred dollars or twenty three thousand, 59 00:03:36,774 --> 00:03:40,854 Speaker 2: two hundred dollars AUD, with fifteen thousand, five hundred AUD 60 00:03:40,894 --> 00:03:44,494 Speaker 2: generally expected. The program will run for about one year. 61 00:03:44,854 --> 00:03:47,614 Speaker 2: This move is part of broader efforts under President Donald 62 00:03:47,654 --> 00:03:52,734 Speaker 2: Trump's administration to curb illegal immigration, including previous travel bands 63 00:03:52,774 --> 00:03:56,814 Speaker 2: on nineteen countries. A similar program started in late twenty twenty, 64 00:03:56,854 --> 00:04:00,734 Speaker 2: but was not fully implemented due to the pandemic. Australia's 65 00:04:00,774 --> 00:04:04,094 Speaker 2: beloved kids show Bluey may offer more than just entertainment, 66 00:04:04,174 --> 00:04:08,334 Speaker 2: with experts saying it helps children develop important resilience skills 67 00:04:08,694 --> 00:04:12,574 Speaker 2: sq Universe. The mental health practitioner Kelly Bowl analyzed one 68 00:04:12,614 --> 00:04:16,294 Speaker 2: hundred and fifty episodes and found that half inquded lessons 69 00:04:16,334 --> 00:04:19,694 Speaker 2: on coping and emotional strength, often taught by Blue's parents. 70 00:04:20,054 --> 00:04:23,614 Speaker 2: She says resilience helps us handle life's challenges, and building 71 00:04:23,614 --> 00:04:27,454 Speaker 2: it in childhood supports mental health throughout life. The research 72 00:04:27,534 --> 00:04:30,974 Speaker 2: team encourages parents to watch alongside their kids and discuss 73 00:04:31,014 --> 00:04:33,974 Speaker 2: how to apply these lessons. So next time your child 74 00:04:34,054 --> 00:04:36,774 Speaker 2: asks for just one more episode, you can feel pretty 75 00:04:36,774 --> 00:04:37,814 Speaker 2: good about saying. 76 00:04:37,614 --> 00:04:42,014 Speaker 3: Yes, thanks Charlie. Next, we're talking about kids' sleep issues 77 00:04:42,214 --> 00:04:43,934 Speaker 3: and how tough it can be to get a good 78 00:04:44,054 --> 00:04:52,494 Speaker 3: night's sleep. Is bedtime a nightly battle for you and 79 00:04:52,534 --> 00:04:56,734 Speaker 3: your child? Endless books, trips to the bathroom or glasses 80 00:04:56,774 --> 00:05:02,494 Speaker 3: of water, the constant coaxing, calming, negotiating, and still they 81 00:05:02,854 --> 00:05:06,814 Speaker 3: just won't go to sleep. Perhaps you've woken up with 82 00:05:06,854 --> 00:05:08,494 Speaker 3: a start in the middle of the night to find 83 00:05:08,494 --> 00:05:10,854 Speaker 3: your five year old eyes balling you in the darkness 84 00:05:10,894 --> 00:05:13,814 Speaker 3: and that sinking feeling that you've just lost the next 85 00:05:13,854 --> 00:05:17,574 Speaker 3: two hours of precious rest. Or maybe you have a 86 00:05:17,574 --> 00:05:21,054 Speaker 3: super early waker. Like clockwork, they appear in your room 87 00:05:21,094 --> 00:05:24,094 Speaker 3: at four thirty every morning before the first signs of light. 88 00:05:25,574 --> 00:05:29,494 Speaker 3: So many ozzie parents are waking up tired. For many families, 89 00:05:29,614 --> 00:05:33,054 Speaker 3: sleep issues and bedtime struggles can take over your life 90 00:05:33,414 --> 00:05:36,454 Speaker 3: long after your children move beyond the tough newborn and 91 00:05:36,494 --> 00:05:40,814 Speaker 3: toddless sleep phase. A report from the Royal Children's Hospital, 92 00:05:40,814 --> 00:05:44,614 Speaker 3: Melbourne reveals almost half of children aged five to seventeen 93 00:05:44,694 --> 00:05:47,894 Speaker 3: years of a problem with their sleeping pattern, and one 94 00:05:47,974 --> 00:05:52,174 Speaker 3: quarter have trouble getting to sleep. If you're one of 95 00:05:52,214 --> 00:05:55,214 Speaker 3: the many parents stuck in that vicious cycle, it feels 96 00:05:55,334 --> 00:05:59,614 Speaker 3: relentless because when children can't sleep, parents don't sleep either. 97 00:06:01,334 --> 00:06:05,294 Speaker 3: Whether it's your school age child suddenly developing bedtime anxiety 98 00:06:05,574 --> 00:06:08,614 Speaker 3: or a teenager who's up all night and sleeping all day, 99 00:06:09,014 --> 00:06:12,734 Speaker 3: sleepish whoes can be stressful for the entire household. The 100 00:06:12,774 --> 00:06:17,694 Speaker 3: impact extends far beyond just feeling tired. Sleep deprivation pushes 101 00:06:17,734 --> 00:06:21,174 Speaker 3: our patients and can affect everything from our ability to 102 00:06:21,254 --> 00:06:25,414 Speaker 3: function at work to our physical and mental health. We 103 00:06:25,494 --> 00:06:27,974 Speaker 3: spoke to doctor Jen Walsh, the director of the Center 104 00:06:27,974 --> 00:06:30,974 Speaker 3: for Sleep Science at the University of Western Australia, and 105 00:06:31,014 --> 00:06:33,654 Speaker 3: asked just how many hours sleep kids should be getting 106 00:06:33,694 --> 00:06:36,654 Speaker 3: once they start school and whether there's a magic age 107 00:06:36,694 --> 00:06:38,254 Speaker 3: they should be sleeping through the night. 108 00:06:39,014 --> 00:06:43,294 Speaker 1: Unfortunately, there's no magic aid that kids will sleep through 109 00:06:43,294 --> 00:06:47,334 Speaker 1: the night. However, generally we expect that certainly by the 110 00:06:47,374 --> 00:06:50,374 Speaker 1: time kids are at school that they're probably not waking 111 00:06:50,534 --> 00:06:53,974 Speaker 1: up the rest of the house when they're waking up. Generally, 112 00:06:54,014 --> 00:06:57,574 Speaker 1: with a school age child, we would be expecting them 113 00:06:57,654 --> 00:07:01,454 Speaker 1: to get somewhere between nine and twelve hours of sleep 114 00:07:01,494 --> 00:07:01,934 Speaker 1: per night. 115 00:07:02,854 --> 00:07:06,254 Speaker 3: Dr Walsh says having a good bedtime routine and sticking 116 00:07:06,294 --> 00:07:07,654 Speaker 3: to it can be crucial. 117 00:07:08,414 --> 00:07:11,894 Speaker 1: There's actually a lot of evidence around the benefits of 118 00:07:11,974 --> 00:07:15,814 Speaker 1: those bedtime routines. There's going to be variability, but generally 119 00:07:15,974 --> 00:07:19,174 Speaker 1: it may involve a snack, a bath and brush teeth. 120 00:07:19,654 --> 00:07:23,894 Speaker 1: Then there might be toilet and then a story and 121 00:07:23,934 --> 00:07:28,014 Speaker 1: then maybe some cuddles. What the evidence shows is that 122 00:07:28,134 --> 00:07:32,254 Speaker 1: if kids are following those routines, they have increased total 123 00:07:32,294 --> 00:07:35,214 Speaker 1: sleep time. The time that it takes to fall asleep 124 00:07:35,294 --> 00:07:38,294 Speaker 1: is decreased, and the number of awakenings across the night 125 00:07:38,414 --> 00:07:41,934 Speaker 1: decreases and the duration of which they're awake at night 126 00:07:42,294 --> 00:07:46,334 Speaker 1: also decreases. The more nights of the week that these 127 00:07:46,454 --> 00:07:51,694 Speaker 1: routines are followed, the better the outcome that you see. However, 128 00:07:51,814 --> 00:07:55,254 Speaker 1: I should say these caveats there in terms of different 129 00:07:55,334 --> 00:07:58,974 Speaker 1: cultures deal with sleep, and in some cultures we know 130 00:07:59,094 --> 00:08:03,494 Speaker 1: that sharing a bed is really important. The bedtime routine 131 00:08:03,734 --> 00:08:06,934 Speaker 1: and settling during the night may look different in a 132 00:08:07,134 --> 00:08:10,934 Speaker 1: household where bed sharing or root sharing is occurring. 133 00:08:11,534 --> 00:08:14,254 Speaker 3: Dr Walsh says having an honest conversation with your child 134 00:08:14,294 --> 00:08:16,414 Speaker 3: before it's time for bed can also help. 135 00:08:17,054 --> 00:08:20,854 Speaker 1: I think that probably a lot of parents underestimate the 136 00:08:21,174 --> 00:08:24,214 Speaker 1: intelligence of their children and the ability of their children 137 00:08:24,334 --> 00:08:27,974 Speaker 1: to take on board education. So being able to explain 138 00:08:28,014 --> 00:08:30,814 Speaker 1: to the child that this is really important that you 139 00:08:30,854 --> 00:08:33,854 Speaker 1: go to bed now. Sleep is really important if you 140 00:08:33,894 --> 00:08:36,934 Speaker 1: want to grow up and be healthy, you need to sleep. 141 00:08:37,374 --> 00:08:40,534 Speaker 1: This is now sleep time, very shortly of your mummy 142 00:08:40,614 --> 00:08:44,054 Speaker 1: sleep time, and I need to stay in bed in 143 00:08:44,174 --> 00:08:45,174 Speaker 1: order to go to sleep. 144 00:08:45,454 --> 00:08:46,014 Speaker 4: And you can. 145 00:08:45,894 --> 00:08:49,294 Speaker 1: Explain to kids that by disturbing everyone else's sleep that 146 00:08:49,374 --> 00:08:52,054 Speaker 1: it's not good for them either. And the next day 147 00:08:52,254 --> 00:08:54,694 Speaker 1: mummy's going to be a bit grumpy if she keeps 148 00:08:54,734 --> 00:08:58,534 Speaker 1: getting woken up during the nighttime. But having a conversation 149 00:08:58,654 --> 00:09:01,494 Speaker 1: with a child during the day rather than at bedtime, 150 00:09:01,774 --> 00:09:04,454 Speaker 1: can be really helpful. The child is generally a bit 151 00:09:04,454 --> 00:09:07,254 Speaker 1: more receptive to it during the day. I suppose for 152 00:09:07,574 --> 00:09:12,214 Speaker 1: kids also that have those worrying thoughts at nighttime, having 153 00:09:12,574 --> 00:09:16,854 Speaker 1: that conversation, Look, our brains are tired, now, they need 154 00:09:16,934 --> 00:09:19,454 Speaker 1: to go to sleep. Now's not the time to be 155 00:09:19,934 --> 00:09:22,694 Speaker 1: thinking about these worries. We're not going to come up 156 00:09:22,734 --> 00:09:25,614 Speaker 1: with a good solution. At this time of night, so 157 00:09:25,734 --> 00:09:27,134 Speaker 1: let's talk about it tomorrow. 158 00:09:28,934 --> 00:09:31,934 Speaker 3: Dr Walsh says children who wake up too early every 159 00:09:31,974 --> 00:09:33,934 Speaker 3: morning can also be a challenge. 160 00:09:34,374 --> 00:09:36,614 Speaker 1: We live in a land where there it's plentiful light 161 00:09:36,734 --> 00:09:39,614 Speaker 1: early in the morning, especially in summer. You know, is 162 00:09:39,654 --> 00:09:42,654 Speaker 1: it too brighten their room? Is it noisy? So is 163 00:09:42,654 --> 00:09:45,614 Speaker 1: there anything you can do in that regard? You can 164 00:09:45,734 --> 00:09:48,974 Speaker 1: try and move the bed time forward and backwards and 165 00:09:49,134 --> 00:09:51,934 Speaker 1: see whether that can be beneficial. And then I suppose 166 00:09:51,974 --> 00:09:54,694 Speaker 1: the other thing is that, especially when the kids are 167 00:09:54,694 --> 00:09:57,014 Speaker 1: a little bit older, you know, you tell them that 168 00:09:57,094 --> 00:09:59,934 Speaker 1: this is not the time to be awake. Everyone else 169 00:10:00,094 --> 00:10:03,294 Speaker 1: is needing to be asleep. You have to stay quietly 170 00:10:03,654 --> 00:10:06,134 Speaker 1: in bed or in your room, whatever strategy you come 171 00:10:06,214 --> 00:10:09,014 Speaker 1: up with. And if they can't read the time, you 172 00:10:09,054 --> 00:10:12,334 Speaker 1: can get different clocks that have the faces that turn 173 00:10:12,374 --> 00:10:15,294 Speaker 1: different colors, and so they know if it's blue, they 174 00:10:15,334 --> 00:10:18,854 Speaker 1: need to be in bed, if it's orange, they're allowed 175 00:10:18,854 --> 00:10:20,854 Speaker 1: to be out of bed, but not out of the room. 176 00:10:20,894 --> 00:10:23,054 Speaker 1: And then if it's green, they're allowed out of the room. 177 00:10:23,134 --> 00:10:23,854 Speaker 1: Something like that. 178 00:10:24,654 --> 00:10:27,174 Speaker 3: So what happens when they hit the teenage years and 179 00:10:27,214 --> 00:10:31,254 Speaker 3: you can't drag them out of bed, we spoke to 180 00:10:31,294 --> 00:10:34,614 Speaker 3: clinical psychologists doctor Ceeli Richardson from the Center for Sleep 181 00:10:34,614 --> 00:10:37,374 Speaker 3: Science at the University of Wa, who says there is 182 00:10:37,414 --> 00:10:40,094 Speaker 3: a reason why teenagers can't get to sleep at night 183 00:10:40,294 --> 00:10:42,174 Speaker 3: and also have trouble waking up. 184 00:10:42,454 --> 00:10:44,494 Speaker 4: In terms of the body clock changes that we see 185 00:10:44,614 --> 00:10:46,574 Speaker 4: from the onset of puberty. We see that there's this 186 00:10:46,694 --> 00:10:49,814 Speaker 4: delay in melotonin rhythms as well as rhythms of core 187 00:10:49,854 --> 00:10:52,374 Speaker 4: body temperature, which mean that young people want to be 188 00:10:52,374 --> 00:10:55,814 Speaker 4: falling asleep later and waking up later. This is compounded 189 00:10:55,814 --> 00:10:58,574 Speaker 4: by the change in the sleep pressure system, where teenagers 190 00:10:58,574 --> 00:11:01,454 Speaker 4: take longer to build up feelings of sleepiness across the day, 191 00:11:02,054 --> 00:11:04,574 Speaker 4: so they might get to a socially acceptable bedtime and 192 00:11:04,614 --> 00:11:08,214 Speaker 4: not really feel physically sleepy enough or ready enough to 193 00:11:08,414 --> 00:11:11,094 Speaker 4: initiate sleep at that time time. The general rule of 194 00:11:11,134 --> 00:11:13,614 Speaker 4: thumb is that most teenagers will need between eight to 195 00:11:13,614 --> 00:11:15,814 Speaker 4: ten hours of sleep, but there is a huge amount 196 00:11:15,814 --> 00:11:18,654 Speaker 4: of individual difference here, as there is right across the lifespan. 197 00:11:19,454 --> 00:11:22,614 Speaker 4: So teenagers are not lazy for wanting to kind of 198 00:11:22,614 --> 00:11:24,414 Speaker 4: sleep in or for being hard to kind of get 199 00:11:24,454 --> 00:11:26,934 Speaker 4: out of bed in the morning. It really is these 200 00:11:27,014 --> 00:11:29,894 Speaker 4: kind of two big physical sleep changes that occur that 201 00:11:29,934 --> 00:11:32,774 Speaker 4: are driving them to have that kind of sleep pattern. 202 00:11:33,294 --> 00:11:35,814 Speaker 3: We ask doctor Richardson where the teenagers who are not 203 00:11:35,854 --> 00:11:38,494 Speaker 3: getting enough sleep can play catch up on the weekend. 204 00:11:39,534 --> 00:11:42,254 Speaker 4: It's not possible to fully catch up on sleep, and 205 00:11:42,294 --> 00:11:44,574 Speaker 4: actually what we see if you're regularly sleeping in is 206 00:11:44,614 --> 00:11:46,734 Speaker 4: this can actually worsen the sleep problems in the long 207 00:11:46,854 --> 00:11:50,014 Speaker 4: term because it has the effect of further delaying circadian 208 00:11:50,094 --> 00:11:53,654 Speaker 4: rhythm timing and kind of making the problem worse. Ideally, 209 00:11:53,894 --> 00:11:56,894 Speaker 4: parents should be encouraging teenagers to keep any sleepins on 210 00:11:56,934 --> 00:11:59,894 Speaker 4: the weekend to very minimal, so maybe only having a 211 00:11:59,894 --> 00:12:02,174 Speaker 4: difference of about an hour or so between your weekday 212 00:12:02,174 --> 00:12:03,094 Speaker 4: and weekend sleep. 213 00:12:03,534 --> 00:12:06,854 Speaker 3: Dr Richardson says, when it comes to screen time before bed, 214 00:12:07,334 --> 00:12:08,294 Speaker 3: it's complicated. 215 00:12:09,534 --> 00:12:12,174 Speaker 4: It does seem to be an association between technology use 216 00:12:12,214 --> 00:12:14,974 Speaker 4: and sleep, but it's much more complicated than most of 217 00:12:15,054 --> 00:12:17,294 Speaker 4: us are sort of led to believe. So, based on 218 00:12:17,334 --> 00:12:20,254 Speaker 4: some recent evidence of studies that have been conducted, it 219 00:12:20,254 --> 00:12:23,014 Speaker 4: appears that there's actually relatively weak evidence for the link 220 00:12:23,054 --> 00:12:26,854 Speaker 4: between blue light and also increased arousal as a result 221 00:12:26,894 --> 00:12:29,494 Speaker 4: of technology use and sleep in young people, But there 222 00:12:29,534 --> 00:12:32,894 Speaker 4: was much more consistent evidence that sleep displacement and nighttime 223 00:12:32,934 --> 00:12:35,654 Speaker 4: sleep disruption might be what's kind of underpinning this link 224 00:12:35,694 --> 00:12:38,734 Speaker 4: between technology and sleep. So, for example, if young people 225 00:12:38,734 --> 00:12:41,094 Speaker 4: are getting very engrossed in what they're engaging in online 226 00:12:41,214 --> 00:12:43,374 Speaker 4: and this is inadvertently making them go to bed later, 227 00:12:44,094 --> 00:12:45,974 Speaker 4: or if they're being waken up during the middle of 228 00:12:46,014 --> 00:12:48,614 Speaker 4: the night through text messages from their friends, then this 229 00:12:48,734 --> 00:12:50,494 Speaker 4: is what we think is kind of really leading to 230 00:12:50,574 --> 00:12:54,254 Speaker 4: this relationship between technology use and sleep. But there's also 231 00:12:54,294 --> 00:12:57,374 Speaker 4: a greater appreciation that young people might actually be using 232 00:12:57,414 --> 00:12:59,734 Speaker 4: technology as a bit of a sleep aid, and they 233 00:12:59,814 --> 00:13:02,614 Speaker 4: might be using technology as a bit of a coping mechanism. So, 234 00:13:03,054 --> 00:13:06,174 Speaker 4: for example, young people who have poor difficulty with sleep 235 00:13:06,374 --> 00:13:08,414 Speaker 4: might be using technology to fill in time in the 236 00:13:08,454 --> 00:13:11,334 Speaker 4: evening until they feel enough, or they might actually be 237 00:13:11,414 --> 00:13:14,014 Speaker 4: using technology as a bit of an emotion regulation tool 238 00:13:14,014 --> 00:13:16,094 Speaker 4: that helps them to wind down and prepare for sleep 239 00:13:16,094 --> 00:13:19,534 Speaker 4: as well. So having blanket rules around technology is not 240 00:13:19,574 --> 00:13:23,334 Speaker 4: the best idea for every teenager, and I'd really encourage 241 00:13:23,374 --> 00:13:25,494 Speaker 4: parents and health professionals to have more of an open 242 00:13:25,534 --> 00:13:28,294 Speaker 4: and kind of curious discussion with young people around what 243 00:13:28,374 --> 00:13:31,054 Speaker 4: function their technology use serves, and then you can work 244 00:13:31,054 --> 00:13:32,814 Speaker 4: out a strategy collaboratively. 245 00:13:33,374 --> 00:13:37,054 Speaker 3: Dr Richardson says, if your teenager is still struggling to sleep, 246 00:13:37,214 --> 00:13:38,934 Speaker 3: it might be worth a chat with your GP. 247 00:13:39,454 --> 00:13:41,494 Speaker 4: I guess as the first starting point that most people 248 00:13:41,534 --> 00:13:44,174 Speaker 4: try to implement good sleep hygiene practices to begin with. 249 00:13:44,214 --> 00:13:46,174 Speaker 4: And so if you've put a lot of these strategies 250 00:13:46,174 --> 00:13:48,534 Speaker 4: in place and you're not really seeing benefit to your sleep, 251 00:13:48,574 --> 00:13:51,614 Speaker 4: this could also be a really good scientist seek professional help. 252 00:13:51,854 --> 00:13:55,014 Speaker 4: You can seek help from a sleep psychologist such as myself. 253 00:13:55,454 --> 00:13:58,214 Speaker 4: We have much more powerful strategies in our toolkits than 254 00:13:58,294 --> 00:14:01,054 Speaker 4: just these sleep hygiene strategies that are commonly known about, 255 00:14:01,334 --> 00:14:03,774 Speaker 4: and we often see improvement in people sleep in only 256 00:14:03,814 --> 00:14:06,734 Speaker 4: just a few short weeks as well. Mostly these strategies 257 00:14:06,814 --> 00:14:10,134 Speaker 4: tend to target helpful behaviors and ways of thinking about 258 00:14:10,174 --> 00:14:13,014 Speaker 4: sleep that keep the sleep problem going in the long term. 259 00:14:13,054 --> 00:14:15,734 Speaker 4: And so these sleep treatments are really very effective, and 260 00:14:15,774 --> 00:14:18,254 Speaker 4: so I would encourage young people and families not to 261 00:14:18,294 --> 00:14:21,054 Speaker 4: persist with poor sleep longer than you need to before 262 00:14:21,094 --> 00:14:22,654 Speaker 4: seeking professional help. 263 00:14:26,774 --> 00:14:29,774 Speaker 3: So, if you're one of the exhausted, bleary eyed parents 264 00:14:29,814 --> 00:14:31,734 Speaker 3: doing their best to get a good night's sleep for 265 00:14:31,814 --> 00:14:34,854 Speaker 3: you and your child, know that you are not alone. 266 00:14:35,814 --> 00:14:37,734 Speaker 3: If you're struggling to sleep and want to know more, 267 00:14:37,854 --> 00:14:40,694 Speaker 3: check out Mamma MEA's women's health podcast, well hosted by 268 00:14:40,734 --> 00:14:43,614 Speaker 3: Claire Murphy and doctor Mariam Our next topic is all 269 00:14:43,654 --> 00:14:48,454 Speaker 3: about sleep, including insomnia, sleep disorders, meditation, and the different 270 00:14:48,494 --> 00:14:51,494 Speaker 3: types of rest. Well drops every Thursday. We'll put a 271 00:14:51,494 --> 00:14:54,534 Speaker 3: link in our show notes. Thanks for taking the time 272 00:14:54,574 --> 00:14:56,814 Speaker 3: to feed your mind with us today. The Cookie is 273 00:14:56,854 --> 00:15:00,534 Speaker 3: produced by me Sashatannic and Tarlie Blackman, with audio production 274 00:15:00,694 --> 00:15:01,454 Speaker 3: by Lou Hill.