tips on how to get better sleep just for everyone good habits to establish and then a little bit about what their behavior so sleep is super important for learning and memory for those of us that are in school or people trying to learn a new language sleep is very very important and there have been many studies that show different different parts of the sea world are important for us to process new information and trust to  and many cities in our field have shows that coarsely can be associated with medical errors and so those are just where the studies and then but basically when you don't get enough sleep you don't make good decisions so again it's important  e so there's um there's a couple of different strategies that we could do no harm to eleven tips for better sleep on the first one to avoid alcohol and caffeine and tobacco especially nicotine helpful to have a pre sleep teen so a warm bath that relaxes you or reading some easy material but it's good to avoid stress or activities right before bad so if you're having an argument try to try to have intense emotional conversation very good or bad because it's just going to stress you out and worry you you can try some of these wonderful relaxation techniques or soft massage techniques that we were just learning today and it's difficult here in the northeast certain classes where we don't have the sun you know many ergot are you you have to wake up the sun isn't always available when you need to wake up so these late boxes can be helpful for people same time every day because it's again how to set your body's natural rhythm and it's much easier if you are getting up at the same time every day so as a nation that is sleep really later we get in so you're not working it just makes it harder to go back to waking up early on and so basically late there and he has a news first seasonal affective disorder which is basically a change and wounded people get sometimes when the weather changes and when the days get shorter some people get a little sad when when the winter comes and know there's less later you know when there's less play don't really feel like doing as much and they kind of some people withdraw just a little bit a little bit sad so like therapy with these boxes has been used to try and help people regulate their sleep cycles i guess and it's also been used for regular flea depression and other sorts of  situation spend many people find it helpful even just waking up easier so we have some examples here and that's it all of this information came from a website which i have a period piece and he wants to look the sun so for her you still a lot of sun if you come to seattle and we got rid of all the side then this can be very helpful i want to reiterate that there's a blue toyota corolla that is blocking someone's car so that they cannot read the it's like i said it's a it's a real blessing for us to come here and kind of interaction with ethiopian community you know where i first saw my work with a lot of different communities there as well so i just want to say you got to really really appreciate you letting us come and have kids that are going to be teenagers pretty soon also some never do we have the grandparents of teenagers ok so so i took a we got i'll lot of people here that work with teenagers so i have a good demographic to work with  the building today reminded me a lot i grew up with a korean church and no the smell in the atmosphere reminded me a lot of home summers i'm from alaska so i grew up with my mom and my mom grew up in korea she wasn't born in the united states so  there was some times where there were some cultural differences cummings united states how i was born in the united states and how i would interact my mom i learned quite a bit from that then you see my dad's cartesians all right moving up so i'm actually not going to talk about conflict resolution today so what i'm going to do is talk about how to prevent conflict resolution because we are family medicine doctors and what we do best is prevent group and prevent it medicine so stopping you from getting sick before you actually get sick so look i want to talk about two points today that i think might help prevent a conflict in the future because really who wants to deal with the conflict it's better to just stop it from having to be right so parents because we influence that we as parents influence them so much more when they're little you know they're out for most of the day the right daycare or whatever but you have your few influence over them for the majority of the day so as you can see the parent parent and then i do a little arrow there just because we're going to the ethiopian community sense that there are cultural change so if you know your family recently came to the united states there's also a cultural shift american culture to if you have your children born in the united states they might you know adapt to more of that united states culture and i can difficult to deal with and then we move towards it see it isn't really unfortunately the parental influence on a little bit so the parents aren't as influential everything else kind of comes up more friends play more of an influence media plays more influence the school does their school you know nineteen hours a day if they're playing sports that ten hours a day you just don't have as much time with them to make an influence and then that makes them become more independent so you know teams are consciously trying to be a different then there are cars there and then there was different than that that they want to be their own person and that's a lot has to do with the fact they're getting all that extra influence at school and from their friends ok so two points that try to do it for example number one is that dinner table so you were the united states and really the united states is a poor job of dinner as a family that being said i have a feeling i'm going take another we're really like the united states culture is not used to be able or built on you know family next great everything's a visit these days you know we're time with technology electronics you know i'll admit i was on my phone quite a bit just now it's as if we're distracted so much and there's a lot of good studies that show all eating dinner together as a family every night every evening can decrease and there's correlated to decreasing b m i which is your body mass of decreasing obesity and decrease in substance use so white so i only have two points this is my second point here is the show genuine interest so real interest in what they are interested so what are interested in sports their friends video games movies or whatever their cell phones and there's a lot of things that parents like and do i really want my you know some of that i've been interested in friend and or late you know lots of friends in your games in that art school doing good avenue to gain their trust the it opens up a door if you know let's say your son really enjoys playing basketball it's not good enough to just say hey how was basketball today that's great but we really know what's going on and b able bron james who played basketball last night asked with those question because that's the that's the information that they want to hear from you when they hear what they might initially be like oh ok ok you know you know a little bit but that will give you a window into their life or who can actually interest med gives you another side avenue to get some more information into what's going on in their lives it's like ok the important point though ok so interest does not mean interrogation so you know being interested in your son or daughter does not mean asking so how the school howard grades and you know how what is your friend and why are they or is it that's not the same thing as the interest interests you have to do some work you have to do some homework what do they like doing and then do your own homework on that so it's not just good enough to ask about it you have to go do some homework by yourself and that's really is what's going to make a difference is if you can make that extra step into the lies and whatever they're interested in and knowing that information so i did the more you know about what's their interest the more you know of their interests so it's a little subtle there but the more you know about the topic but say i get basketball more you know about that topic the more you're going to be able to know more that's going on in ok so next and that's all i got two points dinner try to be more dinner together and make it hey this is you're doing me a favor just come home for dinner tonight it will be a you know you're doing me a favor and to assure i'm genuinely interested in what they're doing and both of those things will be