A Dad’s Guide To Get The Best Night’s Sleep

If you’re a new parent, chances are that you find sleep much harder to come by than before the arrival of your tiny new addition to the family. 

We’ve all been there and we know how hectic life with kids can be. Young children and infants often require regular nocturnal care from fathers.

With midnight feedings, nightmares, mischief, and potty-training accidents, it might feel like you’ll never be able to experience peaceful, uninterrupted sleep ever again.

But don’t lose hope! There are a few tried and tested tips that you can incorporate into your daily lives to get a bit closer to the recommended seven to nine hours of sleep each night — yes, it is possible.

Keep on reading to find out a dad’s guide to getting the best night’s sleep! Following these tips will guarantee a better night’s sleep for both you and your children. So, let’s get started.

Start following a predictable routine.

Research suggests that one of the best tricks to get your children to fall asleep faster is to follow a consistent bedtime routine. The same is true for dads! 

Experts agree that keeping up with fixed routines makes falling asleep on time much easier. The mind can identify predictable steps which lead to sleep, so when you switch off the lights or follow your bedtime ritual of reading a book, your body and mind start preparing you subconsciously to catch some Zs. 

A relaxing cup of tea and a warm shower are examples of everyday bedtime rituals that adults follow.

Find yourself the right mattress.

Are you still sleeping on an 8 to 10-year-old mattress? Do you often wake up to be greeted with more pain than you were in the night before? If so, your mattress might be due for a replacement. 

A good and comfortable mattress is crucial to ensure a good night’s rest, and finding the best one for you can do wonders for your sleep. Even children, despite all of their resilience, require good mattresses for a comfortable and full night’s sleep.

Make sure to get an adjustable mattress if you suffer from sleep apnea, which is a very common undiagnosed cause of poor sleep. And young kids and sleep apnea is an absolutely terrible combination for sleep. Another good option for sleep apnea patients is a CPAP machine, which you can try after a discussion with your doctor. 

Curb the use of electronic devices before bed.

If you’re someone who likes to read right before going to bed, it’s important not to read on electronic devices such as tablets or smartphones. 

This is because the blue light coming out from your device’s screen can throw your circadian rhythms into disarray and disrupt your sleep-wake cycle.

Most experts suggest turning off all electronic devices a couple of hours before hitting the sack. But it’s the 21st century, and we know that this might not be feasible for many. 

For people who find it impossible to avoid electronic devices before bed, consider investing in a good pair of blue-light blocking glasses instead.

Keep the bedroom cool.

According to experts, the ideal room temperature for the best night’s sleep (for both children and adults) is somewhere between 66 and 70 degrees Fahrenheit.

The cooling down of body temperature is part of the sleeping process. A cooler environment accelerates this process, which makes your body more willing to drift into sleep. 

Reduce sunlight.

Although sleeping and waking up at the same time each day is beneficial, some individuals like to use weekends to catch up on their sleep. This is especially true if your infant and job have kept you up the entire week. 

The body halts melatonin production (the hormone responsible for regulating sleep) when our eyes are exposed to sunlight. Therefore, blocking out the sun may help you sneak in an extra hour or so of sleep on weekends.

Blackout shades and curtains are relatively cheaper ways to prevent unwanted sunlight from waking you up early on a Sunday morning. 

Putting them in your children’s room might also prevent them from waking you up at 5 AM on the weekends. That alone can make the investment worth it for many.

Avoid consuming caffeine 8 hours before bed.

Everyone knows caffeine helps keep us awake, so it makes sense that it should be avoided near bedtime.

But how long before bed should you stop consuming caffeine? Well, the answer depends on what your desired bedtime is.

Research has shown that consuming coffee even 6 hours before hitting the bed can rob you of an extra hour or so of sleep each night. This is why some experts recommend stopping caffeine intake at least 8 hours before your bedtime. 

Also, it’s important to remember that chocolate contains caffeine too. So make sure to pick your after-dinner desserts wisely!

Use dairy products as late-night snacks.

According to new studies, calcium may help individuals fall asleep faster. This is because calcium helps our brains use the amino acid tryptophan, which in turn is used to manufacture the sleep hormone melatonin. 

This helps explain why dairy products such as yogurt and cheese, which often contain both calcium and tryptophan, are considered the best sleep-inducing foods and excellent late-night snacks for both adults and kids alike.