Sleep is our primary source of recovery and should be held in very high regard when it comes to ensuring our health and our families’ health. We all know how we feel after we don’t get enough sleep. Tired, lethargic, and unmotivated. If we have repeated nights of insufficient rest, fatigue will build and build until you become sick and unable to engage in regular day-to-day activities.
Without good sleep quality and quantity, we will always be in a recovery deficit, unable to maintain a strong immune system and allow for muscular recovery. In addition, our memory and cognitive function will suffer greatly.
Nights where we have a bad sleep are inevitable. It is normal for our sleep to suffer when we are stressed at work, at home, have a newborn, or for many other reasons. What is important to remember is that we don’t induce too much stress in our day following a bad sleep. If it can be avoided, try not to engage in any high intensity exercise on days when you are not adequately rested. Try to listen to your body in these situations. Develop good physical awareness and body honestly to help you notice how you’re waking up every day. Pay attention to your body and be honest with yourself – if you need to rest, do so.
Remember, it should be a priority to be as rested and ready to go as we can for your children. Poor sleep can affect emotional and social interaction and increase risk of developing disease and depression. Make sure to get a good night’s rest where possible.
Top tips for Dads for a good night sleep
- Sleep is our best source of recovery. Sufficient sleep boosts our immunity, muscular recovery, and cognitive function. Make sure to rest adequately after restless sleep.
- Be aware of your own body – listen to your body. Notice how much rest and recovery you are getting. Pay attention to your body and its signs. Neglect can lead to injury. Ensure you are getting at least 6 hours of a sleep a night.
- Be consistent and maintain a routine and rhythm. Try to go to bed and wake up at the same time every day. Set a good example and get the kids in the routine too.
- Ensure you spend time in natural light. This helps to promote melatonin production in the body which tells you when to sleep and when to wake up.
- Reduce blue light exposure in the evening. Blue light from electronic devices trick your brain into thinking it’s still day time which impacts your sleep.
- Find time to relax and clear your mind before sleep. For example, read a book, listen to relaxing music, deep breathing or meditation.