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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?

What causes insomnia?

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

Avoiding caffeine, alcohol, and heavy meals right before bed can improve your chances of falling asleep. Instead, opt for foods high in tryptophan, like turkey or nuts, to promote sleepiness. 


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.

Reduce Stress 

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 in answering 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.

Organic healthy sleep for the whole family

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.

Avoid Naps 

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.

Try Aromatherapy

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!

Try a Cold Shower!

Read more here~~

Seek Help

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.

Hey You!! “At our Facebook group for fathers, you’ll find a safe and supportive space where you can share your experiences, ask for advice, and connect with other dads from around the world. Join us today!!”

Organic healthy sleep for the whole family

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  1. Love the article, Patrick!

    Sleep is such an essential cornerstone.

    “I love reading to my son every night, and that basically zonks me right out…”
    That is a wonderful habit, by the way. I’m working on reading more with my son. It’s a good idea to make that an evening ritual before bed.

    My biggest cryptonites are digital devices and especially work in the evenings.

    PS: There’s a website code error under “Make Your Bedroom “Sleepy”

    1. Hi Lukas… Thanks for the kind words… as for your kryptonite… You gotta get that in control. Many parents are using devices for different strategies but I don’t …not at night. Not ever for the last 7 years. That’s just me. .. We go to the library weekly and get 5 to 7 books for the week. Great habit from the beginning.
      I’ve fixed that issue you mentioned, thanks btw. I also sent you an email

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