Are you tired of tossing and turning all night? Do you want to fall asleep or stay asleep at night? If so, you are not alone. Insomnia affects millions of people worldwide and can have a negative impact on your daily life and health. But fear not. There are many ways to combat insomnia and finally get some much-needed rest. First off, what causes insomnia, not only in fathers but also in the overall all population?
Insomnia can be caused by various factors, including stress, anxiety, depression, pain, medical conditions, medications, substance abuse, and changes in sleep environment or schedule. It can also be a symptom of other underlying problems.
Anyone can develop insomnia, but it is more common in older adults, women, and people with mental health conditions or chronic diseases. Demographically, it affects people of all ages, races, and socio-economic backgrounds.
9 ways Dads Can beat insomnia
Eat the Right Foods
Regular exercise can make it easier to fall asleep and improve sleep quality. However, avoid exercising too close to bedtime as it may have the opposite effect and keep you up. Dads are full of stuff to do around the house, at work, do errands, help the kids with schoolwork and so many more, so get your exercise routine in before the family wakes up. It’ll be done and you’ll be able to conquer your day like a champ!!
Establish a Bedtime Routine
Going to bed each night near the same time and engaging in calming activities such as taking a warm bath or reading can signal to your body that it’s time for sleep. The point is to give yourself time to wind down. Be sure to stay away from your cell phone during this time…or as we call them here in Korea, ‘handphones.’
Keep the same time to go to sleep every night. Make it a priority to keep a strict routine and stay consistent. Do that with the kids and with you too.
High levels of stress can contribute to insomnia, so finding ways to manage stress is important. This can be through relaxation techniques such as meditation, yoga, therapy, or even writing in a journal before bed. Did you know that there are huge benefits to using lullabies for falling asleep? Yup, lullabies are not only for babies…
This culprit is probably the single most important factor to answer the question “what causes insomnia?” How many of us dads are overly stressed with work, family, finances, North Korea bombing the South, global warming, the stock market going bananas, and so forth? We just keep it to ourselves…
Make Your Bedroom “Sleepy”
The environment in which you sleep can significantly impact how well you rest. Keep your bedroom cool, dark, and quiet to create optimal sleeping conditions. Also, make sure your mattress and pillow are comfortable. A top-quality mattress and sleeping items will help you get ‘that’ sleep you’re looking for and need as a parent.
Consider Supplements or Medication
If other methods do not work for you, talk to your doctor about potential supplements or medications that could aid with insomnia. This should always be used as a last resort and should be discussed with a medical professional. Try a good exercise routine for a week or two and you’ll see your sleep pattern improve.
Napping during the day can disrupt your natural sleep cycle and make it harder to fall asleep at night. If you absolutely need some shuteye during the day, try to limit naps to 30 minutes or less.
It’s the same principle I used with my son, no naps after 2 pm. Anything after 2 pm will simply unbalance the sleeping routine at night and make him(and you) bounce around because you’re not sleepy…or as sleepy as you should be because of the nap.
Certain scents, such as lavender or chamomile, can have calming effects and promote sleep. Use in the form of candles, essential oils, or even herbal tea before bed. This sounds a little ‘girly’ for the manly men, but try it before you knock it!
If you are still experiencing sleep issues despite trying these methods, it may be time to see a sleep specialist. They can provide more individualized help and may even diagnose any underlying sleep disorders.
Insomnia can be frustrating and take a toll on your daily life, but there are ways to improve your sleep. Test different methods to see what works best for you, and always consult a doctor if necessary.
The best way to start your bedtime is by avoiding the use of electronics and other distractions until it’s time to doze. Try to settle down with a book, a cup of herbal tea, or an audiobook. These are wonderful tools that help a lot of people fall asleep easily. I love reading to my son every night, and that basically zonks me right out…
Once you have set your mind on getting some sleep, make sure to avoid any late-night activity. Try to avoid doing things like making a call or texting after 9 pm. This will help you fall asleep faster, which will also help you be able to stay asleep throughout the night.
You can also try taking a hot shower or having a relaxing bubble bath before bed. This produces a calming effect. You can also try chewing on some peppermint or chamomile tea leaves to further relax before bed.
The next thing you need to do is to actually get in bed and make sure that everything is comfortable and that you aren’t disturbed.
So, what causes insomnia in your case? Please work on the ‘why‘ and hopefully you’ll be able to be refreshed the next day to continue on your happy daddy journey.
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