078: How to Sleep Better: Practical Advice for Families from Sleep Specialist Dr. Whitney Roban

I’ll be honest: I’ve never had a consistent bedtime routine.

I teach kids to cook real food, I help families get healthier... and yet when it comes to sleep? Total kryptonite. That’s why I knew I needed to bring in a real expert—someone who doesn’t just say, “You should get more sleep,” but actually shows us how.

Dr. Whitney Roban is a clinical psychologist turned sleep consultant who works with families, schools, and even corporations to teach the why and the how of better sleep. And friends, her tips are not only practical but wildly doable, even if your current sleep situation feels like a disaster.

She breaks down:

• how to figure out your (and your child’s) ideal amount of sleep
• the real reason your teen can’t fall asleep before 11 p.m.
• what you should (and shouldn’t) do right before bed
• the surprisingly simple “test” to know how sleep deprived you are
• how to rewire your habits without overhauling your entire life
• what’s sabotaging your melatonin (hint: it’s probably in your hand right now)
• how sleep deprivation hurts more than just your mood
• and why it’s never too late to start respecting sleep in your household

This conversation was such a conviction for me and maybe it will be for you, too.

You’ll hear me admit my own struggles with sleep, the late-night screen time I know I shouldn’t do, and the tiny changes I’m working on. (I even share a little “mom guilt” about bedtime routines and my husband... can you relate?)

So if you’ve been meaning to “get better sleep” but have no idea where to start - or you’re just tired of being tired - this episode is your permission slip to pause and reset.

Let’s solve our sleep one baby step at a time!

Resources We Mentioned for Healthy Sleep

• Dr. Whitney’s website
• Dr. Whitey’s books that teach kids the importance of sleep
• Interview with Christine Hansen about sleep for parents
• The secret to healing sleep
• 5 weird tools to improve your sleep
• 8 strategies to improve sleep quality
• Blue light glasses I love
• Finding a non-toxic mattress
• Follow Dr. Roban on X, Facebook, Instagram

• Kitchen Stewardship
• Kids Cook Real Food
• follow Katie on Instagram or Facebook
• Subscribe to the newsletter to get weekly updates
• YouTube shorts channel for HPH
• Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!