Beyond Tired
A Sleep Physician's Guide To Solving Your Child's Sleep Problems for Good
AMAZON'S #1 BEST-SELLING NEW RELEASE IN 7 CATEGORIES!
Meet THE AUTHOR
Funke Afolabi-Brown MD, FAASM
Dr. Funke Afolabi-Brown is a triple-board-certified sleep medicine physician with almost two decades of experience and a mission to transform lives through the power of sleep. Trained at the University of Pennsylvania, Dr. Brown is passionate about helping busy professionals and their children prioritize sleep as a critical component of their health and well-being.
As a mom of two who has personally navigated sleep challenges, she deeply understands the toll that sleep deprivation can take on both mental and physical health. This personal experience fuels her commitment to guiding others toward restful, restorative sleep.
Dr. Brown’s expertise extends beyond the clinic, as she is a sought-after speaker at national and international conferences and a trusted consultant for organizations aiming to improve employee wellness through better sleep.
Her insights have been featured on prominent media outlets, including ABC, and she serves on advisory boards such as Baby Center, Project Sleep, and Primasun. As the founder of Restful SleepMD, her educational platform, and through her clinic, The Restful Sleep Place, Dr. Brown advocates for the importance of sleep, offering evidence-based guidance to help parents and their children achieve optimal health and live to their fullest potential.
AS SEEN ON
WHAT EXPERTS ARE SAYING ABOUT THE BOOK
"it's packed with practical tips..."
"As a sleep physician and parent of three, I was truly impressed by how accessible and relatable Dr. Afolabi-Brown makes such an essential topic. 'Beyond Tired' doesn’t just offer general advice—it’s packed with practical tips tailored to real families and backed by solid science. Her compassionate approach, especially when discussing the struggles parents face, makes you feel seen and understood. This book is a game-changer for anyone navigating their child’s sleep issues. It’s more than just a guide for kids—it’s also a reminder that your sleep as a parent matters, too!"
Andrew Spector, MD, FAASM, FAAN, Associate Professor of Neurology, Duke University Author, Navigating Life with Restless Legs Syndrome
"it's packed with practical tips..."
"I love what I've read so far! This book offers a relatable and heartfelt account of the author's own struggles with sleep, making it easy for parents to connect with the content. It provides a clear and informative breakdown of the stages of sleep, offering valuable insights into how sleep develops in children. Overall, these chapters set the tone for an educational and empathetic guide to improving sleep for both kids and parents in a way that is relatable and easy to understand."
Dr. Angela Holliday-Bell, Board-Certified Physician, Certified Clinical Sleep Specialist, Coach and Speaker
"the essential sleep guide every parent needs..."
This is the essential sleep guide every parent needs! Written by Dr. Funke Afolabi-Brown, a renowned pediatric sleep expert and dedicated mother, this book masterfully blends science with firsthand experience. It addresses both the complexities of sleep medicine and the real-life challenges of bedtime from infants to teens, making it an invaluable resource for parents of children at any stage.
Valerie Cacho MD, Integrative Sleep Physician and Women’s Sleep Expert. President of Sleep Life Med and CEO of Sleephoria.
"what a brilliant perspective on sleep..."
"Wow! I just read through the beginning of Dr. Funke Afolabi- Brown’s ’s new book, “Beyond Tired.” What a brilliant perspective on sleep in children! Dr. Afolabi-Brown takes a sleep problem (we all know sleep problems), breaks it with down with logical, “down to earth,” scientific explanations, and makes relatable, real solutions… not just for our children but for us (the parents). Being a sleep doc, a mom and an educator herself (hey, same as me), she has brought clarity and promise to understand and solve your child’s sleep problems… for good! I cannot wait to offer this book to my patients, trainees and especially my friends (because we all need more restful sleep)!
-Suzanne Beck, MD, Professor of Pediatrics, University of Pennsylvania, Perelman School of Medicine Medical Director, Sleep Laboratories, Children’s Hospital of Philadelphia
"easy guide to determining sleep problems in children..."
"Dr. Funke Afolabi-Brown has written a book that is an easy guide to determining sleep problems in children. It is very detailed and makes for a good read. As a physician, I learned a lot about sleep disorders and things that might cause it. Most useful are all the tips she provides from her experience as a board certified sleep physician. For anyone who is concerned about their sleep problems, even though it's written with children in mind, you'll get many nuggets that will be useful to you. I wholeheartedly and without reservation, recommend 'Beyond Tired'."
Dr. Tomi Lamikanra, Critical Care Physician
"this reading is for you..."
"Dr Brown has essentially distilled and consolidated decades of experience of working with children and parents into this book. This books acts as a step by step guide for parents to help give their children a new super power— the power of healthy sleep and the foundation of a healthy life. Dr Funke has worked and operated world class sleep programs, trained and supervised sleep medicine fellowship and cared for thousands of complex patients. Her understanding of the intersection of pediatrics, sleep and pulmonary care is simplified in a way that parents can understand and apply in their home. If you’re a parent who is looking to learn the tools and improve the sleep health of yourself and your family, this reading is for you.
- Sahil Chopra MD Sleep, Pulmonary and Critical Care Specialist, Co-founder @ Empower Sleep
Does this sound familiar?
You’ve tried everything from bedtime routines to sleep aids, but nothing seems to work. Your child still struggles to fall asleep, stay asleep, or wake up feeling refreshed. You’re left feeling frustrated and exhausted, wondering if there’s anything else you can do.
Mornings are a battle, and you’re constantly dealing with an overtired, cranky child. Whether it's trouble getting out of bed, meltdowns, or endless stalling, the struggle to start the day has become a daily routine. You find yourself dreading the morning rush as much as they do.
You’re worried about how this lack of sleep is affecting their growth, learning, and overall health. You know that sleep is crucial, but despite your best efforts, it feels like you’re fighting a losing battle. The impact on your child’s mood, focus, and well-being is becoming harder to ignore.
Don't worry. This book can help!
The RestfulSleepMD Method
Assessing Sleep Health
This step focuses on the foundational knowledge needed to recognize and understand sleep issues. It includes:
Education: Learning about the science of sleep, including sleep architecture, the importance of sleep across different life stages, and the impact of environmental and social factors on sleep.
Assessment: Identifying the signs that indicate when sleep problems may require professional intervention, such as persistent insomnia, unusual sleep behaviors, and excessive daytime sleepiness.
Self-Evaluation: Encouraging individuals to track their sleep patterns through sleep diaries and to gather relevant personal and family medical histories.
Implementing Sleep Strategies
The second step emphasizes practical approaches and tools to improve sleep quality. It includes:
Routine Establishment: Creating and maintaining consistent sleep schedules and pre-sleep routines, tailored to different ages and lifestyles.
Environment Optimization: Developing a sleep-friendly environment by addressing factors like lighting, noise, temperature, and air quality. This step also involves leveraging sleep aids, supplements, and mindfulness practices to enhance sleep.
Behavioral Adjustments: Implementing changes in diet, physical activity, and mindfulness tools to promote better sleep, while managing any sleep disruptions linked to medical conditions or behavioral patterns.
Professional Guidance
The final step is about recognizing when expert help is necessary and establishing a plan for ongoing sleep health. It includes:
Professional Consultation: Guiding individuals on when and how to seek help from sleep specialists, including preparing for appointments and understanding potential treatment options.
Personalized Treatment Plans: Working with healthcare providers to develop and follow through on personalized interventions, which may include therapies, medications, or lifestyle modifications.
Continuous Improvement: Emphasizing the importance of follow-up care, ongoing adjustments, and long-term strategies to maintain optimal sleep health.
Ready to get the book?
Beyond Tired
Chapter 1: How Does Sleep Work in Your Kid's Brain?
This chapter goes into the science of sleep and circadian rhythms, exploring how sleep patterns develop from infancy through adolescence. By understanding the stages of sleep and the underlying processes, you’ll gain valuable insights into how to support healthier, more restful sleep for your child. The chapter also addresses common sleep struggles and misconceptions, helping you make informed decisions about your child's sleep health.
Chapter 2: Why Sleep Matters
This chapter emphasizes the critical role of sleep in your child’s overall health and development. From supporting physical growth and brain function to regulating emotions and boosting the immune system, sleep is essential. It also highlights the broader impact of your child's sleep on family dynamics, illustrating how poor sleep can affect everyone in the household. Through real-life examples and actionable insights, you'll understand why prioritizing sleep is crucial for your child's present and future well-being.
Chapter 3: Sleep Across Childhood
In this chapter, we explore how sleep evolves from infancy through adolescence, highlighting the changing sleep needs at each stage of development. Understanding these shifts empowers parents to adapt sleep routines and expectations, ensuring that children get the rest they need as they grow. From the frequent wake-ups of newborns to delayed bedtimes in teens, this chapter provides practical insights into supporting healthy sleep habits throughout childhood and adolescence.
Chapter 4: Establishing Healthy Sleep Habits
In this chapter, we look into the importance of creating a solid foundation for your child’s sleep through healthy habits. We introduce the CREATE framework—Consistency, Routine, Environment, Assign the Bed for Sleep, Tackle Technology, and Eliminate Certain Foods and Substances—to help families establish and maintain sleep habits that support better rest. Through practical strategies and real-life examples, you'll learn how to navigate bedtime challenges and create a peaceful, restful sleep environment for your entire family.
Chapter 5: From Plate to Pillow
This chapter goes beyond basic sleep habits, exploring how nutrition, physical activity, and mindfulness directly impact your child’s sleep. You'll learn how certain foods can either support or hinder sleep, how regular exercise can set the stage for better rest, and how mindfulness techniques can help calm a busy mind at bedtime. By understanding and incorporating these lifestyle factors, you can create a holistic approach that supports your child’s overall well-being and sets them up for more restful nights.
Chapter 6: Beyond Bedtime Struggles - Sleep Disorders
This chapter equips you to recognize when sleep problems go beyond the usual bedtime battles, delving into medical sleep disorders that may affect your child. You'll learn about conditions like sleep apnea, restless legs syndrome, and narcolepsy—how to spot the signs when to seek professional help, and what treatments are available. By understanding these medical sleep issues, you'll be better prepared to advocate for your child and help them get the quality sleep they need for healthy growth and development.
Chapter 7: More Sleep Disorders
This chapter explores common sleep challenges like childhood insomnia, where kids face bedtime battles and frequent night wakings. It covers practical strategies for parents, including consistent routines and various sleep training methods. The chapter also addresses more specific issues like sleepwalking, night terrors, and circadian rhythm disorders, offering guidance on managing these with behavioral strategies and when to seek professional help.
Chapter 8: Sleep in Children with Neurodivergent Conditions
This chapter addresses the unique sleep challenges faced by children with neurodivergent conditions like autism and ADHD. It explores the factors contributing to sleep disturbances, such as sensory sensitivities and delayed circadian rhythms. The chapter provides tailored strategies for improving sleep, including customized bedtime routines, environment modifications, and the use of supplements like melatonin. By understanding and addressing these unique needs, parents can help their neurodiverse children achieve better sleep and overall well-being..
Chapter 9: Supplements and Medications
This chapter looks into the use of natural supplements and prescription medications to aid children's sleep. It highlights the rising use of melatonin, magnesium, and herbal remedies like lavender and chamomile, emphasizing the importance of cautious and informed usage. The chapter also covers off-label prescription medications that may be used in children and the potential risks of dependency and tolerance. The key takeaway is the importance of a balanced approach that includes good sleep hygiene, lifestyle adjustments, and regular medical oversight to ensure safe and effective sleep solutions for children
Chapter 10: Sleep for Busy Moms
This chapter addresses the sleep challenges busy moms face, from the overwhelming demands of parenting to hormonal changes and mental health struggles. It offers practical strategies for improving sleep, such as establishing bedtime routines, optimizing the sleep environment, and seeking support. The chapter emphasizes the importance of prioritizing self-care and being proactive in addressing sleep issues, whether through lifestyle adjustments or professional help. Sleep is not a luxury but a necessity for both personal well-being and the ability to care for your family effectively.
Chapter 11: Optimizing Sleep When Your Child Lives in Two Households
This chapter explores the challenges of maintaining consistent sleep routines for children living in dual households due to parental separation or divorce. It highlights the importance of open communication between parents, creating similar sleep environments in both homes, and establishing shared sleep schedules and routines. The chapter offers practical tips to help children adjust, including replicating sleep environments, using calming activities, and monitoring sleep patterns. By prioritizing consistency and collaboration, parents can support their child’s sleep health, ensuring they feel secure and rested across both households.
Chapter 12: Assembling Your Sleep Success Toolkit
In this chapter, we dive into the tools and strategies you can use to create an optimal sleep environment for your child. From managing light exposure and soundproofing their sleep space to maintaining the ideal room temperature, we cover how to set up a sleep-friendly bedroom that supports restful sleep. The chapter also explores the role of modern sleep aids like trackers and weighted blankets, offering tips on how to use these tools effectively. While technology can enhance sleep quality, it’s crucial to remember that these aids are best used alongside healthy sleep habits to help your child thrive.
Chapter 13: It takes a Village
In this chapter, we explore the impact of community factors—like school schedules, extracurricular activities, and social events—on your child’s sleep health. We highlight the importance of later school start times for adolescents, which align better with their natural sleep-wake cycles and improve academic performance, mental health, and overall well-being. The chapter also provides practical strategies for parents to advocate for change within their school districts. By building a coalition, gathering evidence, engaging stakeholders, and persistently working with decision-makers, you can help create a supportive environment that promotes better sleep for your children.
TESTIMONIALS
What others are saying
"Above and Beyond"
"Dr. Brown is amazing to work with! She is an excellent speaker and really taught our students in a way that was easy to understand but full of evidence-based information! She went above and beyond-we can't wait to work with her again!"
- Ashley Olson, Heaven Sent Sleep
"Learned So Much"
"We were so fortunate to have Dr Afolabi-Brown speak at the 21 day Christian Woman's Health Challenge and Transformation. Dr. Afolabi-Brown helped us understand the fundamentals of sleep and the importance of creating a sleep enhancing bedroom. Her instructions for fashioning a better sleep environment are reasonable and easily implemented. I learned so much from her tips on how to increase melatonin levels, the body's natural sleep inducing hormone. If you are looking for a physician expert in sleep medicine to help you or a family member, look no further. "
- P Hamilton-Stubbs, BSN, M.D., CNS
"Very Thorough"
"We met Dr. Brown about our 5 year old daughter and her bedtime issues. Dr. Brown was very thorough and helpful. We are excited to implement her suggestions and are looking forward to our follow up."
- Geoff Ednie
"Sleep so Much Better"
"Dr. Brown was able to help me resolve breathing issues! She was able to treat me right away, and was very patient, professional, and knowledgable. I have been able to sleep so much better since she's treated me. I would highly recommend her to anyone!"
- Pablo Vasquez
"Felt Seen"
"We just began the journey with Dr. Brown. We truly feel we made the right decision! Our daughter who struggles with sleep, even told Dr. Brown, how much she likes her! Our autistic teen, felt seen, felt understood, and so far is trying to follow her goals that were set with the first appt. Looking forward to seeing how Dr. Brown helps our daughter. She truly is incredible with her knowledge, and expertise. If you are thinking of reaching out to Dr. Brown, don't wait. :)"
- Sherri E.
"Rest Fuels My Best"
"When I'm tired, it's often difficult to choose between what's best and what's easiest for my life. Easiest gets the upper hand. So, if I really want to make something out of this life God has given me- and I so - I need to learn how to utilize the rhythms of hard work and rest. When I'm not rested, I don't have have the emotional, physical, and mental strength to be present & say "yes! I'm going to do what's best for my life, not what's easiest." I thought of you after I wrote this- another plug for the work you're doing with Restful Sleep and how important it is to living our best life."
- Busy mom of two
"Sustainable Results"
"It's been a few weeks since I've completed sleep coaching with Funke Afolabi-Brown Restful Sleep MD. Through her coaching, I was not only able to get good quality sleep, but kept it sustainable. Now I am feeling more productive than ever.
After 7 years of my kids crawling into my bed every night, turning and kicking me, my daughter is finally sleep-trained!!!! She no longer disrupts my sleep. Dr Funke guided me on how to sleep train my daughter.
So, if you are a woman looking to use the power of good quality sleep to increase your productivity, Dr Funke is the one to help you!"
- Dr. Jia (Physician, Mom of 2)
"Better Sleep Habits"
"After working my way through the Sleep in Teens Course, I have a better and more in depth understanding of things such as technology use and the lack of sleep habits and useful tips for better sleep that I had no knowledge about prior to taking the course. I will definitely be implementing the information I've learned and the Restful Sleep diary into my daily routine!"
- Dawn
"Solid Routine as a Family"
"My husband and I felt like we were in survival mode. One day was blurring into the next, and we were contantly exhausted. Working with Dr Funke, we were able to recognize sleep disturbances for our boys we haden't even thought of, and interruptions that we had been contributing to. We now have a solid routine as a family and are getting the boys down for a solid 10-11 hours every night! We also recognized that we needed to adjust our own bedtime routine and this has also helped immensely. Thank you Dr Funke!"
- Dr. Sueldo (Mom of 2)
Who's This Perfect For
Exhausted parents
sleep-deprived teens
new moms
busy professionals
caregivers
students
INTRODUCING
Beyond Tired: A Sleep Physician's Guide To Solving Your Child's Sleep Problems for Good
Here's what you will learn:
Understand how sleep works so you know when things are not working
Create a consistent sleep routine that works for your child and your family
Manage stress for better sleep
Recognize sleep disorders that can impact your child’s sleep
STILL NOT SURE?
Frequently Asked Questions
Question 1: How long does it take to see sleep improvements?
Most individuals begin to notice improvements in their sleep within 2 to 4 weeks of consistently applying the strategies from the RestfulSleepMD method However, the exact timeframe can vary depending on the severity of sleep issues and individual circumstances. Patience and consistency are key to achieving lasting results.
Question 2: Can this program help if I’ve had sleep issues for years?
Yes, the RestfulSleepMD method is designed to address chronic sleep problems, even if you’ve been struggling for years. The program focuses on identifying and tackling the root causes of sleep disturbances, offering practical solutions that can lead to lasting improvement.
Question 3: Is this program suitable for children and teens?
Absolutely! The RestfulSleepMD method includes strategies tailored for children and teens, addressing their unique sleep challenges. Whether it’s sleep training for younger kids or managing screen time and stress for teens, the program is designed to support healthy sleep habits for all ages.
Question 4: What if I have a medical condition affecting my sleep?
If you have a medical condition impacting your sleep, it’s important to consult with your healthcare provider. The RestfulSleepMD method can complement your medical treatment by providing evidence-based strategies to improve sleep, but it should not replace medical advice or treatment.
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