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Speaker 1: Caught up with doctor Alex Bartell from the Sleep Well Clinic,

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Speaker 1: who's been sharing some pointers this morning, such as gradually

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Speaker 1: resetting that circadian rhythm, so if you've been staying up late,

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Speaker 1: you know, just over a matter of days or whatnot,

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Speaker 1: bringing that alarm back quarter an hour, half an hour

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Speaker 1: at a time, and then in the mornings exposing ourselves

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Speaker 1: to sunlight. Apparently that's really good too. You can listen

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Speaker 1: back to all of this on the Breakfast Ash version

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Speaker 1: with Luke Hawden podcast which will be loaded and roughly

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Speaker 1: about half an hour's time. So that's one consideration. I

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Speaker 1: also mentioned Vatee, it can be hard getting to sleep

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Speaker 1: when we're excited or nervous about the day to come

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Speaker 1: of new.

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Speaker 2: Schools and all these anxieties about a new term. Well,

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Speaker 2: I think number one thing is externalized. Talk about externalizing

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Speaker 2: your worries, which.

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Speaker 3: Means talking to mom and dad, talking to your friends,

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Speaker 3: talking to brothers and sisters, just externalizing talking about your worries.

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Speaker 3: And then if you're a bit older, if you're able

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Speaker 3: to do this, then just writing stuff down, doing a

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Speaker 3: bit of journaling, writing in the journal, have to show

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Speaker 3: it to anybody, but actually writing writing stuff down before

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Speaker 3: you go to bed is really good idea to externalize

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Speaker 3: your worries rather.

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Speaker 2: Than going round and round and around in your head.

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Speaker 1: Yeah, what's the best way of waking up? I know

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Speaker 1: that Muma Mail will tell you that that was her

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Speaker 1: greatest challenge And there were many times that we needed

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Speaker 1: to run the bus down as it was halfway away

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Speaker 1: Sprutin by the time we even made it to the stoff.

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Speaker 1: How do you get a sleeping giant out of bed?

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Speaker 2: Well, it's very difficult with teenagers. By the time they're

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Speaker 2: getting up at wanting to get up at seven o'clock,

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Speaker 2: that's often when they're in their deepest sleep almost so

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Speaker 2: it's actually can be really tough cool and that really

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Speaker 2: dictates on when they go to sleep. If you go

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Speaker 2: to sleep by eleven, they're in their deepest sleep six

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Speaker 2: hours later five o'clock in the morning. If they're not

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Speaker 2: going to sleep until one o'clock in the morning, their

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Speaker 2: deepest seats can be seven o'clock when they're actually getting

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Speaker 2: out and wanting to get out of bed. So the

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Speaker 2: lowest core body temporary is about six hours after they

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Speaker 2: actually fall asleep, and that's a very difficult time. To

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Speaker 2: get up, so basically up and outside as much as possible,

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Speaker 2: making sure they, you know, slowly bring in a sleep forward.

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Speaker 2: And it's a process, and it is a routine process.

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Speaker 2: As you said right at the beginning. Routine is everything.

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Speaker 1: Good luck everybody, and thank you for your insight, Doctor

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Speaker 1: Alex Bartle from the Sweetwell Clinic.

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Speaker 2: Thank you very much