Hey there fellow dads! Do you ever feel like sleep is just another thing on your never-ending to-do list? Between work, kids, and all the little fires we have to put out daily, getting a full night’s rest feels like something we’ll get to... eventually.
Maybe when the kids are grown, right? Instead, we end up using those quiet nighttime hours to catch up on emails, finally watch that show everyone’s been talking about, or just sit in blissful silence for five minutes before passing out on the couch.
But skipping out on sleep doesn’t just make us tired. It messes with our mood, our patience, and how we show up for our family. If you’ve ever snapped at your partner over something dumb after a rough night or found yourself zoning out mid-conversation with your kid, you know exactly what I mean.
Research backs this up, too. Poor sleep has been linked to more conflict in relationships. Couples who don’t sleep well tend to argue more, and resolving those arguments gets a lot harder when you’re running on fumes.
And if that’s not enough, kids pick up on it, too. Studies show that children exposed to more parental conflict tend to have worse sleep themselves, creating a cycle of grumpiness that no one wins.
It’s not just home life that takes a hit, either. If you’re running on empty at work, chances are your patience is shorter, your productivity takes a nosedive, and if you’re in a leadership role, well... let’s just say research suggests that sleep-deprived bosses aren’t exactly known for their kindness. Poor sleep has a ripple effect on everything, our relationships, our jobs, and even our ability to handle stress.
So, what’s a dad to do when there just aren’t enough hours in the day? Since pausing time isn’t an option (someone get on that, please), we’ve got to get smarter about making sleep a priority. It’s not about magically creating more time, it’s about making the most of the time we have. Let’s talk about how we can do that.
I get it, there’s always something that feels more important than going to bed on time. Maybe it’s finishing up work, scrolling on your phone, or just enjoying the peace and quiet after the kids are finally asleep.
When you’re well-rested, everything feels easier, and you might even find that you have more time because you’re not dragging through the day like a zombie.
Figure out how much sleep you need to feel human (most adults need between seven and nine hours), then work backward from when you need to wake up. Set a bedtime alarm, yes, like a kid, so you can actually stick to it.
Give yourself at least 30 minutes to wind down before bed, whether that’s reading, listening to music, or just lying in bed staring at the ceiling (no judgment).
Suppose you can, try to make bedtime a family thing. Dim the lights, put on some calm music, and get everyone into a routine that signals it’s time to sleep.
You know how we tell our kids that routines are important? Turns out, the same applies to us. Our bodies love consistency, and sticking to a regular sleep schedule helps us fall asleep faster and sleep better. That means going to bed and waking up at the same time every day, yes, even on weekends.
I know, I know, sleeping in feels amazing, but messing with your sleep schedule on the weekends just makes Monday even harder.
If you’ve been treating weekends like a time to catch up on all the sleep you missed during the week, try shifting things a bit. Instead of sleeping in until noon, aim to keep your wake-up time within an hour or so of your weekday schedule.
Your body will thank you, and you’ll probably notice you feel less groggy overall. And if you have kids, keeping their sleep routine consistent helps them, too. Teens especially tend to push their bedtime later and later, but a little structure from us can go a long way in making sure they’re getting enough rest.
We’ve all done it, scrolling through our phones or watching just one more episode before bed. But the blue light from our screens tells our brains it’s still daytime, making it harder to fall asleep. Instead of relying on willpower alone, try using blue-light filters on your devices or wearing blue-light-blocking glasses in the evening.
Even better? Swap the screen for something else, reading, journaling, or just closing your eyes and listening to music. And in the morning, do the opposite! Bright light first thing in the morning helps wake you up and set your body clock for the day.
Sometimes, we push ourselves to keep working late into the night, thinking we’ll get more done. But in reality, our brains just aren’t as sharp when we’re tired.
Instead of forcing yourself to finish that last email or tackle one more task, recognize when you’ve hit your limit and call it a night. You’ll be way more efficient in the morning with a full tank of energy.
And hey, don’t beat yourself up over the occasional bad night of sleep. Stressing about it just makes it worse. Your body can handle the occasional rough night, just try to relax and get back into your routine the next day.
If you’re feeling extra irritable, chances are the people around you are tired too. If your partner forgets to text you back or your kid is acting grumpy, try to remember that sleep (or lack of it) plays a big role in how we interact with each other.
A little understanding can go a long way, whether at home or at work. And if a serious conversation needs to happen, maybe save it for a time when everyone is rested instead of diving into it right before bed.
Sleep isn’t just about feeling rested, it affects every part of our lives. Prioritizing it isn’t selfish, it’s one of the best things we can do for ourselves and the people we care about.
Running a household is a team effort, and the less time you spend making unnecessary decisions, the more time you free up for things that matter, like sleep. Have clear conversations with your partner about who handles what, from chores to childcare, so there’s no last-minute confusion.
Use shared tools like a grocery list app where anyone can add items as they run out, or a family calendar so scheduling doesn’t turn into a full-blown strategy meeting.
I highly recommend Levelty—the best family chore app I’ve reviewed.
It makes dividing responsibilities simple and keeps everyone on the same page. The less mental clutter you have, the more energy you’ll have to actually enjoy your time together.
If you and your partner run on different sleep cycles, don’t fight it, use it to your advantage. Instead of stressing about mismatched schedules, lean into it.
The early riser can take on morning duties, while the night owl can handle bedtime routines. This way, neither of you feels stretched too thin, and you both get to operate at your best. It’s all about working smarter, not harder.
Teamwork makes life easier. Share responsibilities, use digital tools to streamline tasks, and stop wasting time on unnecessary decisions. If you and your partner have different sleep schedules, use it to your advantage, let the early bird handle mornings and the night owl take care of bedtime. The less stress you have, the better you’ll sleep.
At the end of the day, sleep isn’t a luxury, it’s a necessity. I know how easy it is to put everything else first, but trust me, running on fumes doesn’t do anyone any favors. A little planning, a little teamwork, and a commitment to prioritizing rest can make all the difference.
If you’re looking for more ways to reclaim your time, check out my post on establishing a bedtime routine for toddlers, because better sleep starts young. And for all the busy dads out there, don’t miss The Ultimate Time Management Guide to make every minute count.
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