The Sleep Solution: Dr Funke Afolabi-Brown of RestfulSleepMD On How Sleep Will Lead To a Healthier, Happier Life

An Interview With Shawna Robins

Enhanced Mood and Relationships. Better sleep improves mood, leading to more positive interactions and stronger relationships. This was one of the benefits I experienced when I started addressing my sleep issues. When I struggled with sleep, I experienced constant irritability and always felt on edge. With better sleep I felt more present, patient and engaged which resulted in improvement in my relationships.

In today’s fast-paced world, sleep often takes a backseat to our busy schedules and endless to-do lists. However, quality sleep is crucial for our overall health and happiness. How can we prioritize sleep to improve our well-being and lead a more fulfilling life? As part of this interview series, we had the pleasure to interview Dr. Funke Afolabi-Brown.

Dr. Funke Afolabi-Brown is a triple-board-certified sleep medicine physician and founder of RestfulSleepMD with over 20 years of experience helping high-achieving professionals and their children improve their sleep. She offers clinical practice, coaching, speaking, and organizational consultation through her practice, The Restful Sleep Place. A best-selling author and speaker with features in The Wall Street Journal and ABC, Dr Brown serves as a Sleep Expert on Baby Center, the world’s largest digital parenting resource. Dr Afolabi-Brown is a graduate of the University of Pennsylvania, and Fellow of the American Academy of Sleep Medicine.

Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?

I am a sleep medicine physician passionate about helping individuals discover sleep as a superpower. I obtained my pediatrics training in New York, followed by a pulmonary fellowship where I cared for people with breathing problems. Finally, I obtained my sleep medicine training at the University of Pennsylvania. I have been in practice for almost two decades. I am a wife and a mom of two amazing teenagers.

Can you share a story with us about what brought you to your particular career path?

I struggled with sleep issues throughout my early life. During medical school and residency, sleep deprivation was seen as a badge of honor, and I wore it proudly, burning the candle at both ends until I hit a wall. When I experienced mental health issues that worsened after having my first child, it was a scary time. The impact on my work performance and increased errors were concerning. I eventually focused on improving my sleep through therapy, setting boundaries, and addressing my insomnia. This transformation changed my life and relationships, motivating me to help other women facing similar struggles. As a pediatrician, I also found ways to improve children’s sleep, further fueling my passion for sleep medicine.

Can you share with our readers a bit about why you are an authority in the sleep and wellness fields? In your opinion, what is your unique contribution to the world of wellness?

As a triple-board-certified sleep medicine physician, I bring extensive training and experience to the field. I founded RestfulSleepMD to help high-achieving professionals and their children improve their sleep and overall wellness. I achieve this through my coaching and consultations, clinical practice, speaking, and organizational collaborations to address sleep issues comprehensively. My unique contribution lies in my holistic approach, which combines sleep’s medical, behavioral, and psychological elements. By sharing my personal journey and professional expertise, I aim to transform lives, helping individuals move from exhaustion to thriving in their families, careers, and relationships.

Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?

One of my favorite quotes is, “You can’t pour from an empty cup.” This resonates deeply with my personal and professional journey. During my medical training, I often neglected my own needs, believing that working harder and longer would lead to success. However, this mindset led to burnout and negatively impacted my health, relationships, and work performance. Learning to prioritize my own well-being and getting proper sleep transformed my life. I believe we have all been called to greatness. To achieve this, we start with inner work, which means taking care of ourselves. Since sleep is a critical pillar of health, prioritizing it is a great place to start. This lesson now guides my work as I help others understand the importance of self-care and proper rest in achieving their full potential.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Can you share an impactful case study or example from your experience where improving someone’s sleep significantly transformed their overall health and well-being?

One of the most impactful cases involved a high-achieving professional who came to me with her daughter. They were both exhausted, with mom struggling with insomnia and daughter waking up multiple times at night. By this time, Mom had been experiencing significant anxiety. Her demanding career and family responsibilities constantly drained her, affecting her work performance. She felt like a shell of herself, and her husband of 10 years could no longer deal with her mood swings. We started working on identifying the underlying cause of her sleep issues and developed a comprehensive plan. This included setting boundaries and helping her daughter sleep independently through the night. We also initiated cognitive behavioral therapy for insomnia (CBT-I), sleep hygiene education, and relaxation techniques. Within two weeks, her daughter, Mia, was sleeping through the night, and over a few months, Janice’s sleep quality improved dramatically. She began to feel more energized, her anxiety levels decreased, and she noticed a significant improvement in her work efficiency and personal interactions. This transformation highlighted the impact that proper sleep can have on overall health and well-being.

What are some of the most surprising findings from your research or clinical practice about how sleep affects different aspects of our lives?

From my research, clinical practice and personal experience, one surprising finding is how deeply sleep affects emotional regulation and mental health. Many people are unaware that chronic sleep deprivation can lead to heightened stress, anxiety, and even depression. With just one night of poor sleep, studies have shown that people experience irritability, low motivation and decreased empathy. Sleep also affects decision-making and executive function. We also see this manifest in children who have ADHD-like symptoms. Another intriguing discovery is the strong link between sleep and physical health; poor sleep is associated with an increased risk of chronic conditions like hypertension, diabetes, and obesity.

Can you tell us about a time when you personally experienced the profound effects of poor sleep and what you did to overcome it?

During my medical residency, I often worked long hours and viewed sleep deprivation as a badge of honor. However, this relentless schedule took a toll on my health, leaving me mentally and physically exhausted. The breaking point came after I had my first child, when the combination of sleepless nights and postpartum responsibilities intensified my sleep deprivation. I began experiencing anxiety and noticed a decline in my work performance. To overcome this, I sought therapy, learned to set boundaries, and adopted better sleep hygiene practices. By prioritizing my sleep, I regained my energy, improved my mental health, and became more effective both at work and home. This experience reinforced the critical importance of sleep and inspired me to help others struggling with similar issues.

Ok. Here is the main question of our discussion. Can you please share “5 Ways That Better Sleep Will Improve Your Life”? If you can, kindly share a story or example for each.

1. Enhanced Mental Clarity and Cognitive Function

Better sleep leads to improved memory, focus, and decision-making abilities. This is one of the most common changes I see in the clients I work with. For instance, they may be struggling with brain fog and forgetfulness due to chronic sleep deprivation. After implementing/working on optimizing their sleep and addressing any sleep issues, they report a marked improvement in their ability to concentrate and retain information, which positively impacts work performance and confidence and serves as a motivation to adopt these habits long term.

2. Improved Emotional Regulation and Mental Health

Adequate sleep is crucial for emotional stability and mental health. One of my patients, who had been experiencing heightened anxiety and irritability, had worked with several therapists and psychiatrists in the past. While her symptoms improved with medications, these effects were not long lasting. As we started to work on her sleep, she felt better equipped to manage her anxiety and felt less of a roller coaster of emotions.

3.Increased Physical Health and Vitality

Better sleep lowers the risk of chronic conditions like hypertension, obesity and diabetes. Studies have shown a notable improvement in these metrics as sleep improves. While exercise and a healthy diet can lead to improved health, having a healthy sleep foundation is fundamental.

4. Boosted Immune System

Good sleep strengthens the immune system, making you less susceptible to illnesses including common colds and even certain cancers. During sleep, the body undergoes various restorative processes, including the production and activation of immune cells called natural killer cells. These cells are responsible for fighting viruses and other foreign cells like cancer cells. Not sleeping well will lead to weakness of the natural killer cells and they can’t perform their role.

5. Enhanced Mood and Relationships

Better sleep improves mood, leading to more positive interactions and stronger relationships. This was one of the benefits I experienced when I started addressing my sleep issues. When I struggled with sleep, I experienced constant irritability and always felt on edge. With better sleep I felt more present, patient and engaged which resulted in improvement in my relationships.

What are some of the most memorable success stories you’ve encountered where individuals drastically improved their lives by changing their sleep habits?

A high-level executive came to me utterly exhausted, struggling with insomnia and the high stress of her job. She was constantly irritable, and her performance was declining. We worked together to establish a regular sleep schedule, incorporate relaxation techniques, and create a bedtime routine. Over time, she experienced a significant reduction in stress, better mood stability, and improved work performance. She even reported feeling more present and patient with her family, which strengthened her personal relationships.Within a few months of improving her sleep, her productivity improved so much that she received a job promotion. When I asked how this ripple effect came about, she felt she was more emotionally connected to the work, making her able to show up as the best version of herself.

Another remarkable success story was witnessing how good sleep improved a college student’s academic performance. She came to me complaining of poor concentration, memory issues, and declining grades, all of which were linked to her erratic sleep schedule. We developed a consistent sleep routine and incorporated time management strategies to balance her study and sleep needs. She also was diagnosed with a sleep disorder for which we initiated treatment. Her cognitive function and memory improved, leading to better academic performance. She also felt less stressed and more capable of managing her workload.

How have advancements in sleep science and technology changed the way you approach sleep wellness, and do you have any personal anecdotes about these changes in practice?

Sleep science and technology have significantly changed my practice of sleep health and wellness in so many ways. With the advancement in technology I am now able to offer more precise diagnostics, personalized treatments, and better patient education tools. Some of these resources include:

Wearable devices that monitor sleep patterns, such as smartwatches and fitness trackers which provide real time data on sleep trends and activity levels ,allowing a better understanding of my clients’ sleep. As we provide interventions, we can easily check their response to these in real time.

I do caution patients with sleep disorders like insomnia when using sleep trackers as they can inadvertently result in sleep related anxiety.

With telemedicine, there has been a dramatic change in the way I offer sleep consultations. I can now reach patients who might not have the means or time to visit a clinic in person and this has allowed me to be licensed in multiple states in the US as well as internationally. We are able to offer assessment of the sleep environment and habits as part of my consultations to families in various States. I am currently licensed in California, Pennsylvania and New Jersey with plans to expand nationwide in the coming year.

Sleep Coaching: As a clinician, I am also able to offer sleep coaching services for my patients who might benefit. For example, a patient with irregular sleep patterns benefited from personalized coaching that incorporated insights from his sleep tracker, lifestyle habits, and stress levels. By addressing these factors holistically, we were able to create a sustainable plan that improved his sleep overall.

Home sleep studies: Sleep apnea and other sleep disorders are diagnosed using a sleep study called a polysomnogram which is performed in a sleep lab. Home sleep apnea testing allows you to make this diagnosis from the comfort of the patient’s home. Some of these tests allow multi-night testing which improves the accuracy of the diagnosis. As in lab sleep studies tend to have a long wait time, I am able to make a diagnosis and get my patients treated in record time.

Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)

If I could have a private breakfast or lunch with anyone, it would be Oprah Winfrey. Oprah’s profound impact on the media, her philanthropic efforts, and her commitment to personal growth and wellness are incredibly inspiring. She has been an advocate for minority women like myself and her journey through her struggles has been a source of motivation for me.

How can our readers further follow your work online?

For more information and to schedule a virtual consultation please visit my website is www.restfulsleepmd.com

I am also on social media including restfulsleepmd on IG, drfunkebrown on linkedin as well as DrFunkeBrown on Youtube.

This was very meaningful, thank you so much. We wish you only continued success on your great work!

About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.