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Speaker 1: Everywhere in that scene, we're back to scull, which means

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Speaker 1: setting those alarms and crashing back into routine. No easy.

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Speaker 1: Fate caught up with Dr Alex Barsel, who's from the

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Speaker 1: sleep Well Clinic.

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Speaker 2: Well, if you've got younger children, it's probably easy to

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Speaker 2: get them back into routine a bit more quickly, but

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Speaker 2: if you've got a sixteen seventeen year eleven twelve thirteen

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Speaker 2: year old, it's much harder. So rather than trying to

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Speaker 2: force them to go to sleep at sort of eight

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Speaker 2: thirty or nine when they're really not ready to go

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Speaker 2: to sleep because their circadian rhythm has become delayed over

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Speaker 2: the holiday break, then go to bed just a little

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Speaker 2: bit earlier, a little bit earlier, a little bit earlier.

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Speaker 2: So instead of going to bed at eleven or eleven thirty,

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Speaker 2: go to bed at eleven and then go to bed

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Speaker 2: at quarter to eleven. So every two three nights you

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Speaker 2: bring that forward a little bit so they are able

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Speaker 2: still to go to bed and go to sleep. And

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Speaker 2: the key factor for doing that is morning light. So

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Speaker 2: getting outside in the morning for ten or fifteen minutes

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Speaker 2: even is bed than nothing that will set the stake

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Speaker 2: in the sand it'll start the Cicadian so that if

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Speaker 2: you get up early in the morning, earlier in the morning,

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Speaker 2: get outside, then they're going to go to sleep earlier

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Speaker 2: at night. And we're aiming at a teenager of about

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Speaker 2: eight and a half the nine hours of sleep, not

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Speaker 2: of sleep time, but of actual sleep. So that's what

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Speaker 2: we're aiming at. And of course for younger children, you know,

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Speaker 2: nine hours would be really good.

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Speaker 1: Geez. I mean, I like the sound of there as

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Speaker 1: the parent, but I can understand how it's pretty tough

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Speaker 1: when you're coming out of holiday mode.

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Speaker 2: It is. It is absolutely and persuading, particularly teenagers that

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Speaker 2: they're going to benefit from getting this proper sleep, you know,

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Speaker 2: And I always look at it in the three things.

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Speaker 2: One is they're going to look better. It was so

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Speaker 2: much better for their complexion, their ability to do things

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Speaker 2: that appeal to their vanity. They're going to instead of

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Speaker 2: all elotions and potions, get some more sleep. The second

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Speaker 2: one is sporting ability. There's a huge amount of research

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Speaker 2: done on if you get better sleep, your supporting ability

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Speaker 2: is so much better. They've done things like person of tennis,

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Speaker 2: of three point shooting, of the basketball, of so all

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Speaker 2: these things are so much better improved if you're well slept.

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Speaker 2: And the third one, of course is academic performance. You're

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Speaker 2: going to learn much more effectively if you've had your

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Speaker 2: eight and a half the nine hours sleep, So trying

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Speaker 2: to persuade teenagers that there are actually a lot of

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Speaker 2: benefits to getting more sleep.

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Speaker 1: Yeah, and then if you're really good at sports, you

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Speaker 1: can be like Sam Ruth and not have to go

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Speaker 1: to school at all.

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Speaker 2: That's probably right,