Want better bedtime routines? Start with wake-up time. In this eye-opening episode, we reveal why your morning routine is the secret weapon for achieving peaceful nights. Backed by fascinating neuroscience from Stanford's Andrew Huberman and real-world success stories, you'll discover how morning sunlight triggers a cascade of sleep-friendly hormones that can transform your family's entire day-night cycle. Plus, learn why letting your teens sleep in might actually be sabotaging their sleep schedule and how early risers show up to 23% better performance in morning classes.

Quote of the Episode: "Exposure to morning sunlight triggers a cascade of hormones that regulate the entire day-night cycle."

Key Insights:

• Your wake-up time sets your body's internal stopwatch for the entire day
• Teenagers naturally produce melatonin later than adults but still need 9-10 hours of sleep
• Weekend sleep-ins create a "mini jet-lag" effect that makes Monday mornings harder
• Morning sunlight exposure activates melanopsin-containing retinal cells that signal the brain's master clock
• Students with consistent wake times show up to 23% better performance on morning cognitive tests
• The brain consolidates learning during sleep, making regular sleep patterns crucial for academic success
• Modelling early rising as parents can naturally influence children to adopt better sleep habits

Resources Mentioned:

• Andrew Huberman Podcast
• Stanford University research on circadian rhythms
• HappyFamilies.com.au

Action Steps for Parents:

1. Establish a consistent wake-up time for the whole family
2. Get outside for morning sunlight exposure immediately after waking
3. Minimise screen time in the evening hours and keep bedtime consistent, even on weekends

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