1 00:00:05,440 --> 00:00:07,000 Speaker 1: Goodday. This is doctor Justin Coilson. 2 00:00:07,040 --> 00:00:10,639 Speaker 2: I've always loved a good duet collaboration that brings the 3 00:00:10,760 --> 00:00:13,000 Speaker 2: very best of two people together. 4 00:00:13,240 --> 00:00:16,520 Speaker 1: I'm thinking Islands in the Stream by Kenny and Dolly. 5 00:00:16,680 --> 00:00:20,320 Speaker 2: I'm thinking Ebony and Ivory for McCartney and Stevie wonder Well. 6 00:00:20,320 --> 00:00:23,680 Speaker 2: For the next four mondays, I'm collaborating with Amantha Imba, 7 00:00:23,840 --> 00:00:27,400 Speaker 2: Doctor Amantha Imba from the How I Work podcast. It's 8 00:00:27,400 --> 00:00:29,800 Speaker 2: one of my favorites and I listen to it regularly 9 00:00:29,840 --> 00:00:32,520 Speaker 2: for so many great tips and hints. How you work 10 00:00:33,000 --> 00:00:35,400 Speaker 2: and how you function as a family at home have 11 00:00:35,640 --> 00:00:38,000 Speaker 2: always been linked, now more than ever since so many 12 00:00:38,040 --> 00:00:39,960 Speaker 2: of us are working from home and bringing work home 13 00:00:40,000 --> 00:00:42,559 Speaker 2: with us. Over the next four mondays, we're going to 14 00:00:42,560 --> 00:00:46,640 Speaker 2: be talking about the things that really matter sleep, physical movement, work, 15 00:00:46,680 --> 00:00:48,280 Speaker 2: life balance and more. 16 00:00:48,840 --> 00:00:51,760 Speaker 1: For our first collaboration, Amantha and I are going to be. 17 00:00:51,720 --> 00:00:55,680 Speaker 2: Talking about the importance of sleep for effective functioning as 18 00:00:55,760 --> 00:00:56,960 Speaker 2: people and parents. 19 00:01:00,000 --> 00:01:00,520 Speaker 1: I've heard it. 20 00:01:00,480 --> 00:01:05,160 Speaker 3: All before that sleep is vital for managing our stress, 21 00:01:05,400 --> 00:01:11,200 Speaker 3: managing health, and basically being at our best. But I 22 00:01:11,240 --> 00:01:15,759 Speaker 3: know some people think about sleep, particularly parents with younger kids, 23 00:01:15,760 --> 00:01:19,680 Speaker 3: can think about sleep as a luxury item, justin I 24 00:01:19,760 --> 00:01:22,279 Speaker 3: know you've come across this a lot in your work. 25 00:01:22,600 --> 00:01:25,920 Speaker 1: Yeah, sleep is not a luxury item. But let's just 26 00:01:25,959 --> 00:01:27,119 Speaker 1: be real about it for a sec. 27 00:01:27,200 --> 00:01:30,039 Speaker 2: How often do you kind of think, oh, the kids 28 00:01:30,080 --> 00:01:32,280 Speaker 2: are in bed, or I've just closed my computer, I've 29 00:01:32,280 --> 00:01:33,960 Speaker 2: got all the emails out of the way, I'm ready 30 00:01:33,959 --> 00:01:36,520 Speaker 2: for tomorrow, and now I just want some me time. 31 00:01:36,560 --> 00:01:38,920 Speaker 1: I want some brain dead time. I just want to 32 00:01:39,040 --> 00:01:39,640 Speaker 1: zone out. 33 00:01:39,680 --> 00:01:42,399 Speaker 2: And you know what I might do. I might watch 34 00:01:42,640 --> 00:01:44,759 Speaker 2: one episode of that series that I've been really enjoying 35 00:01:44,760 --> 00:01:46,000 Speaker 2: but I haven't been able to watch it for the 36 00:01:46,040 --> 00:01:47,880 Speaker 2: last three or four weeks because it's been so busy. 37 00:01:48,280 --> 00:01:50,960 Speaker 2: But I'll just watched one episode. It's already ten o'clock 38 00:01:51,000 --> 00:01:53,520 Speaker 2: at night, maybe ten thirty, and you put it on 39 00:01:53,760 --> 00:01:55,200 Speaker 2: and you're watching it and you go, oh. 40 00:01:55,080 --> 00:01:55,640 Speaker 1: Gee, I love this. 41 00:01:56,080 --> 00:01:58,000 Speaker 2: You're kind of falling asleep while you're watching it, but 42 00:01:58,160 --> 00:01:59,840 Speaker 2: you love the show. And then you think, oh, they 43 00:02:00,200 --> 00:02:03,240 Speaker 2: it on a cliffhanger. I'll just watch one more and 44 00:02:03,320 --> 00:02:05,360 Speaker 2: next thing you know, it's eleven thirty or twelve or 45 00:02:05,400 --> 00:02:08,240 Speaker 2: twelve thirty at night. I mean, I'm a keen cyclist, 46 00:02:08,280 --> 00:02:12,560 Speaker 2: and when the Grand Tours are on in Italy and Spain, 47 00:02:12,720 --> 00:02:15,240 Speaker 2: and especially the Tour de France. I so badly want 48 00:02:15,280 --> 00:02:17,040 Speaker 2: to stay up until one thirty in the morning and 49 00:02:17,080 --> 00:02:20,160 Speaker 2: watch every one of those stages. And we treat sleep 50 00:02:20,360 --> 00:02:22,560 Speaker 2: like it's Oh, I might take it off the shelf 51 00:02:22,600 --> 00:02:24,240 Speaker 2: and use it today. Oh no, I don't need it now. 52 00:02:24,600 --> 00:02:27,600 Speaker 2: We treat it like it's a luxury item. Amantha. If 53 00:02:27,639 --> 00:02:29,519 Speaker 2: I was to give what I think is the number 54 00:02:29,560 --> 00:02:33,440 Speaker 2: one parenting and the number one productivity hack, it would. 55 00:02:33,200 --> 00:02:34,040 Speaker 1: Be get enough sleep. 56 00:02:34,840 --> 00:02:37,639 Speaker 2: I would put that above almost anything else that I 57 00:02:37,680 --> 00:02:40,640 Speaker 2: could say for being a good parent, a good employee, 58 00:02:40,639 --> 00:02:42,120 Speaker 2: a good person, get enough sleep. 59 00:02:43,080 --> 00:02:44,680 Speaker 1: Do you want to react to that? Do you do 60 00:02:44,720 --> 00:02:46,440 Speaker 1: you disagree with me? Or are you right there with me? 61 00:02:46,480 --> 00:02:47,079 Speaker 1: What do you reckon? 62 00:02:47,360 --> 00:02:50,919 Speaker 3: I am right there with you, and I like while 63 00:02:50,960 --> 00:02:54,640 Speaker 3: I can't relate to staying up late watching cycling and 64 00:02:54,800 --> 00:02:59,880 Speaker 3: relate to binge watching Succession or Whiteladus. And you know, 65 00:03:00,160 --> 00:03:03,600 Speaker 3: a lot of sleep experts talk about the two essays 66 00:03:03,840 --> 00:03:06,320 Speaker 3: of sleep in terms of what your bed should be 67 00:03:06,680 --> 00:03:10,680 Speaker 3: reserved for. One of those essa's is not screen, but 68 00:03:10,800 --> 00:03:13,200 Speaker 3: justin I think you know what these two s's are 69 00:03:13,280 --> 00:03:14,280 Speaker 3: that I'm talking about. 70 00:03:14,360 --> 00:03:16,320 Speaker 1: Yes, yes, and I like both of them a lot. 71 00:03:17,480 --> 00:03:20,400 Speaker 3: In case you are puzzled if you are listening Bay 72 00:03:20,480 --> 00:03:23,560 Speaker 3: our sleep and sex. But sadly, a lot of us 73 00:03:23,560 --> 00:03:27,000 Speaker 3: do lots of other things in bed, particularly to do 74 00:03:27,080 --> 00:03:32,560 Speaker 3: with our mobile phones, and this is so bad for sleep. 75 00:03:33,240 --> 00:03:36,920 Speaker 3: I'm curious justin what's the most common piece of advice 76 00:03:37,080 --> 00:03:40,240 Speaker 3: you find yourself giving to people that are struggling with 77 00:03:40,280 --> 00:03:40,720 Speaker 3: their sleep. 78 00:03:40,800 --> 00:03:41,280 Speaker 1: Right now? 79 00:03:41,840 --> 00:03:44,360 Speaker 2: A couple of things. Usually screens are involved. I have 80 00:03:44,440 --> 00:03:46,920 Speaker 2: to I mean, I don't have a problem with screens, 81 00:03:46,920 --> 00:03:49,760 Speaker 2: but I do in that sort of Let's say that 82 00:03:49,960 --> 00:03:53,160 Speaker 2: the thirty to sixty minutes before sleep, like they really 83 00:03:53,280 --> 00:03:55,640 Speaker 2: we've got enough scientific evidence now to say this is 84 00:03:55,680 --> 00:04:00,360 Speaker 2: a challenge, but waking up as well that I'm going 85 00:04:00,400 --> 00:04:02,640 Speaker 2: to say, first fifteen minutes. If you can spend the 86 00:04:02,680 --> 00:04:05,680 Speaker 2: first fifteen minutes of your day not looking at your device, 87 00:04:06,640 --> 00:04:09,880 Speaker 2: the day just feels different, your energy feels different, and 88 00:04:10,080 --> 00:04:12,440 Speaker 2: you can kind of get on with things. You'll just 89 00:04:12,480 --> 00:04:14,480 Speaker 2: be a better I think you'll be a better person. 90 00:04:15,240 --> 00:04:17,440 Speaker 2: But the other thing that I say all the time, Amantha, 91 00:04:17,600 --> 00:04:20,480 Speaker 2: is if you can't get to sleep without the narcotic 92 00:04:20,760 --> 00:04:23,360 Speaker 2: of the screen, which is kind of ironic because research 93 00:04:23,400 --> 00:04:27,520 Speaker 2: shows that it stimulates the brain. But if you feel 94 00:04:27,520 --> 00:04:29,960 Speaker 2: like you need that screen, I just say to people, 95 00:04:30,000 --> 00:04:33,080 Speaker 2: pick up a nonfiction book. And there's this great author 96 00:04:33,120 --> 00:04:35,880 Speaker 2: called doctor Amantha Imba. There's another guy called Justin Coulsen. 97 00:04:36,000 --> 00:04:38,760 Speaker 2: We write these nonfiction books and usually at that hour 98 00:04:38,760 --> 00:04:41,480 Speaker 2: of the night, the brain responds differently to that kind 99 00:04:41,480 --> 00:04:42,800 Speaker 2: of input and it. 100 00:04:42,680 --> 00:04:44,320 Speaker 1: Helps you to go to sleep. 101 00:04:45,000 --> 00:04:48,880 Speaker 2: Really bed, as you've said, is for those two essays, 102 00:04:49,160 --> 00:04:51,520 Speaker 2: and when we remember that, we end up having a 103 00:04:51,600 --> 00:04:54,600 Speaker 2: much more filling relationship with our partner, and we also 104 00:04:54,680 --> 00:04:57,840 Speaker 2: end up having a much better and more productive life 105 00:04:58,120 --> 00:05:00,599 Speaker 2: and relationship with everyone around us because we've had enough sleep. 106 00:05:05,839 --> 00:05:08,120 Speaker 3: I love what you said about not going straight to 107 00:05:08,160 --> 00:05:11,840 Speaker 3: your mobile phone when you wake up, And what I've 108 00:05:11,880 --> 00:05:15,000 Speaker 3: been reading a lot about lately is the importance of 109 00:05:15,360 --> 00:05:19,760 Speaker 3: getting natural light soon after you wake. So this can 110 00:05:19,800 --> 00:05:23,719 Speaker 3: be as little as five minutes of natural light. And 111 00:05:23,720 --> 00:05:26,719 Speaker 3: obviously this is a bit more difficult in the winter 112 00:05:27,040 --> 00:05:30,840 Speaker 3: because obviously in Australia where we're recording this from, we 113 00:05:30,880 --> 00:05:34,880 Speaker 3: are about to head into winter where it is darker 114 00:05:35,000 --> 00:05:37,960 Speaker 3: for longer. But what we know from a lot of 115 00:05:37,960 --> 00:05:42,960 Speaker 3: scientific research is that if we can look at natural light, 116 00:05:43,080 --> 00:05:48,240 Speaker 3: the sun rising, the daylight. It helps reset our internal 117 00:05:48,279 --> 00:05:51,640 Speaker 3: body clock, which means that when bedtime comes around, we 118 00:05:51,760 --> 00:05:54,760 Speaker 3: will feel sleepy at the time that we need to 119 00:05:54,760 --> 00:05:58,560 Speaker 3: feel sleepy to get a good amount of sleep. So 120 00:05:59,240 --> 00:06:02,360 Speaker 3: a hack that I love is either getting outside just 121 00:06:02,360 --> 00:06:05,960 Speaker 3: for a quick walk five or ten minutes, take the kids, 122 00:06:06,200 --> 00:06:09,120 Speaker 3: or if the morning is just too crazy to do that, 123 00:06:09,279 --> 00:06:12,440 Speaker 3: at least try to be near some natural light, whether 124 00:06:12,520 --> 00:06:17,839 Speaker 3: that be like a window in your home or perhaps 125 00:06:17,920 --> 00:06:19,360 Speaker 3: if you're working from an office, when you get to 126 00:06:19,400 --> 00:06:21,440 Speaker 3: the office, just try to get some natural light. It 127 00:06:21,520 --> 00:06:25,400 Speaker 3: helps immensely in setting yourself up for where you need 128 00:06:25,440 --> 00:06:26,720 Speaker 3: to be body clockwise. 129 00:06:27,040 --> 00:06:28,839 Speaker 2: Some people are hearing what you're saying in Maantha and 130 00:06:28,880 --> 00:06:31,440 Speaker 2: saying this is a special form of torture. I can't 131 00:06:31,480 --> 00:06:33,280 Speaker 2: imagine doing it myself, let alone trying to get the 132 00:06:33,360 --> 00:06:35,440 Speaker 2: kids out of bed in the morning for it. 133 00:06:35,520 --> 00:06:38,320 Speaker 1: And yet, like you said, so much evidence for it. 134 00:06:38,839 --> 00:06:41,800 Speaker 2: We specifically move to the coast so that we could 135 00:06:41,800 --> 00:06:44,480 Speaker 2: be near the beach and have those mornings watching the sunrise, 136 00:06:44,960 --> 00:06:46,599 Speaker 2: and we make sure that we do it several times 137 00:06:46,640 --> 00:06:46,880 Speaker 2: a week. 138 00:06:46,920 --> 00:06:49,719 Speaker 1: It's really hard to do it, but oh my goodness, gee, 139 00:06:49,760 --> 00:06:50,400 Speaker 1: it feels good. 140 00:06:50,720 --> 00:06:52,880 Speaker 2: There's a saying that I share with parents all the time, 141 00:06:53,320 --> 00:06:55,360 Speaker 2: and that is that nature is fuel for the soul, 142 00:06:56,480 --> 00:06:59,320 Speaker 2: not just ours but our kids. So, whether you're listening 143 00:06:59,360 --> 00:07:01,159 Speaker 2: to this as a parent or you're just listening to 144 00:07:01,160 --> 00:07:03,280 Speaker 2: it as a I'm a person who wants to make 145 00:07:03,320 --> 00:07:05,920 Speaker 2: the most of my life. Nature is fuel for the soul. 146 00:07:05,960 --> 00:07:10,440 Speaker 2: And there's something really special about that early morning calm 147 00:07:10,640 --> 00:07:13,000 Speaker 2: that comes as the sun's rising and the light is 148 00:07:13,240 --> 00:07:15,000 Speaker 2: not so bright that you can't really look at it. 149 00:07:15,120 --> 00:07:17,200 Speaker 2: There's just something beautiful about it. And I love how 150 00:07:17,240 --> 00:07:19,960 Speaker 2: you've linked that to how we sleep and our ability 151 00:07:20,000 --> 00:07:24,560 Speaker 2: to get to sleep. I'm also thinking specifically in a 152 00:07:24,600 --> 00:07:27,680 Speaker 2: parenting context, but it applies to all of us. There's 153 00:07:27,680 --> 00:07:31,520 Speaker 2: all this stuff around sleep hygiene. Sleep high gene means 154 00:07:31,560 --> 00:07:33,160 Speaker 2: you want to make sure that temperature is right, you 155 00:07:33,160 --> 00:07:34,840 Speaker 2: want to make sure that it's dark enough, that it's 156 00:07:34,920 --> 00:07:37,440 Speaker 2: quiet enough, all those kinds of things. But something that's 157 00:07:37,440 --> 00:07:40,600 Speaker 2: often overlooked, and we've got some pretty cool studies about it, 158 00:07:40,640 --> 00:07:46,800 Speaker 2: is research into consistency of bedtime. So you're talking about 159 00:07:46,840 --> 00:07:49,880 Speaker 2: that morning thing with the sun coming up and resetting 160 00:07:49,880 --> 00:07:53,440 Speaker 2: your circadian rhythm, your body clock researchers are found and 161 00:07:53,440 --> 00:07:55,520 Speaker 2: I'm talking specifically about kids here, but it applies to 162 00:07:55,560 --> 00:07:57,880 Speaker 2: adults as well. If we can make sure that we're 163 00:07:57,920 --> 00:07:59,680 Speaker 2: going to bed with it about thirty minutes of our 164 00:07:59,720 --> 00:08:04,880 Speaker 2: usual bedtime consistently, we have greater sleep duration and higher 165 00:08:04,920 --> 00:08:08,000 Speaker 2: quality sleep. So if the kid's bedtime is eight o'clock, 166 00:08:08,360 --> 00:08:10,800 Speaker 2: you're on going to bed between seven forty five and 167 00:08:10,960 --> 00:08:14,560 Speaker 2: eight fifteen. More often than not, those late nights blow 168 00:08:14,560 --> 00:08:16,840 Speaker 2: it apart. And for you as an adult, work out 169 00:08:16,840 --> 00:08:18,880 Speaker 2: what time you've got to get up and then count 170 00:08:18,920 --> 00:08:21,120 Speaker 2: back the hours. Again, sleeps not a luxury item. If 171 00:08:21,160 --> 00:08:22,880 Speaker 2: you need your eight hours and you've got to be 172 00:08:22,960 --> 00:08:25,200 Speaker 2: up at well, for me, because I'm a bit silly 173 00:08:25,400 --> 00:08:28,400 Speaker 2: somewhere between four and four thirty, that means bedtime's got 174 00:08:28,440 --> 00:08:31,640 Speaker 2: to be around eight thirty at night, or you turn 175 00:08:31,640 --> 00:08:34,040 Speaker 2: into a pumpkin like you just can't function long term. 176 00:08:34,080 --> 00:08:36,400 Speaker 2: One or two days, no problem, but long term it's 177 00:08:36,400 --> 00:08:37,439 Speaker 2: a disaster zone. 178 00:08:37,640 --> 00:08:38,000 Speaker 1: It is. 179 00:08:38,160 --> 00:08:40,760 Speaker 3: And on the flip side of going to bed at 180 00:08:40,760 --> 00:08:44,240 Speaker 3: a similar time, you know, we talked about morning exposure 181 00:08:44,240 --> 00:08:46,400 Speaker 3: to light, but also waking up at the same time 182 00:08:46,760 --> 00:08:50,000 Speaker 3: every day is huge and I think that people really 183 00:08:50,080 --> 00:08:54,320 Speaker 3: underestimate this, like I liken this to. You know, travel 184 00:08:54,360 --> 00:08:58,559 Speaker 3: a lot for work and sometimes that will involve crossing 185 00:08:58,840 --> 00:09:02,120 Speaker 3: small time zones, like going from Melbourne where I'm based 186 00:09:02,160 --> 00:09:05,480 Speaker 3: to New Zealand, where there's a two hour time difference, 187 00:09:05,480 --> 00:09:09,280 Speaker 3: and I know I always underestimate how much that will 188 00:09:09,280 --> 00:09:11,240 Speaker 3: mess with me, Like it's only two hours. 189 00:09:11,280 --> 00:09:13,280 Speaker 1: It knocks you around so much. 190 00:09:13,080 --> 00:09:16,920 Speaker 3: It really does. But then you think about how a 191 00:09:16,920 --> 00:09:19,319 Speaker 3: lot of people behave with their sleep, Like they might 192 00:09:19,360 --> 00:09:23,320 Speaker 3: get up at say six am or six thirty am 193 00:09:23,520 --> 00:09:26,360 Speaker 3: to get to work or to get the kids out 194 00:09:26,400 --> 00:09:28,400 Speaker 3: the door in time to do school drop off and 195 00:09:28,400 --> 00:09:30,680 Speaker 3: then get to the office. But then on the weekend 196 00:09:30,760 --> 00:09:32,880 Speaker 3: things are a bit more chill and it's quite easy 197 00:09:32,920 --> 00:09:35,440 Speaker 3: to sleep in till eight or nine am. That is 198 00:09:35,480 --> 00:09:39,240 Speaker 3: pretty much like flying to New Zealand every weekend and 199 00:09:39,280 --> 00:09:42,880 Speaker 3: then returning and getting jet lag on Monday. And know 200 00:09:43,280 --> 00:09:45,920 Speaker 3: no one likes jet lag, so try to wake up 201 00:09:45,920 --> 00:09:49,480 Speaker 3: at the same time every day. You'll feel a whole 202 00:09:49,520 --> 00:09:50,040 Speaker 3: lot better. 203 00:09:50,600 --> 00:09:51,400 Speaker 1: Yeah, I love that. 204 00:09:51,960 --> 00:09:55,200 Speaker 2: I do the same New Zealand, Perth sometimes to Asia 205 00:09:55,440 --> 00:09:57,600 Speaker 2: with my travels, and I find that that two hour 206 00:09:57,679 --> 00:10:00,760 Speaker 2: time zone is really really hard to take just recently, 207 00:10:00,760 --> 00:10:03,360 Speaker 2: my family went on a cruise and we headed through 208 00:10:03,360 --> 00:10:07,719 Speaker 2: the Pacific to Hawaii, and every day or every second day, 209 00:10:07,720 --> 00:10:10,920 Speaker 2: depending on how much ground we traveled across, we had 210 00:10:10,920 --> 00:10:13,840 Speaker 2: to keep on changing our clocks by one hour, and 211 00:10:13,880 --> 00:10:15,920 Speaker 2: by the end of the week, we'd done four or 212 00:10:15,920 --> 00:10:19,120 Speaker 2: five for those changes, and I was a basket case. 213 00:10:19,520 --> 00:10:22,160 Speaker 2: I just I was so sleep deprived because I lost 214 00:10:22,200 --> 00:10:26,160 Speaker 2: an hour every single night, and it reinforced me. If 215 00:10:26,200 --> 00:10:28,400 Speaker 2: we want to be healthy, if we want to be happy, 216 00:10:28,440 --> 00:10:30,400 Speaker 2: if we want to be balanced, if we want to 217 00:10:30,400 --> 00:10:32,840 Speaker 2: be good employees, if we want to be good parents, 218 00:10:33,400 --> 00:10:35,120 Speaker 2: if we want to be good partners, we need to 219 00:10:35,120 --> 00:10:35,800 Speaker 2: get our sleep. 220 00:10:36,679 --> 00:10:39,640 Speaker 3: We absolutely do. Justin I've loved hearing your tips for 221 00:10:39,640 --> 00:10:43,000 Speaker 3: a better night's sleep, and I'm thinking we'll hopefully both 222 00:10:43,040 --> 00:10:47,080 Speaker 3: sleep well tonight after having such a fun chat about it. 223 00:10:47,240 --> 00:10:48,480 Speaker 1: Yeah, and I love yours as well. 224 00:10:48,520 --> 00:10:50,520 Speaker 2: I'm going to work a little bit more consistently on 225 00:10:50,520 --> 00:10:52,200 Speaker 2: that light shower in the morning. 226 00:10:52,320 --> 00:10:54,640 Speaker 1: Such a great idea, and I got to get screens 227 00:10:54,640 --> 00:10:56,840 Speaker 1: out of my bedroom. I needed that reminder. 228 00:11:00,080 --> 00:11:02,440 Speaker 2: Collaborating with people, and I love the conversation that doctor 229 00:11:02,480 --> 00:11:05,600 Speaker 2: Amantha Ember and I have just had. The happy Families 230 00:11:05,640 --> 00:11:10,960 Speaker 2: podcast for Today has been produced by the iHeartRadio Network Australia. 231 00:11:11,559 --> 00:11:15,160 Speaker 2: Our executive producer is Craig Bruce and Kylie and I 232 00:11:15,200 --> 00:11:17,480 Speaker 2: will be back tomorrow on the Happy Families Podcast. If 233 00:11:17,520 --> 00:11:20,240 Speaker 2: you like morofo about making your family happier, please visit 234 00:11:20,280 --> 00:11:22,839 Speaker 2: happyfamilies dot com dot a you or check out our 235 00:11:22,880 --> 00:11:26,720 Speaker 2: Facebook page. Doctor Justin Colson's Happy Families