Being a father is great in many ways. But it's not great when it comes to sleeping.
I have two children. One is nine. The other is seven. Although both sleep (for the most part) through the night today, I still remember the year the eldest started well to sleep well.
I remember, because even as a dietician, I increased. Our eldest was up in the middle of the night, and when it was my turn to give her a bottle, I was there with her and thoughtlessly thought of it.
"I always ask patients if they are getting restful sleep," says John Whyte, Chief Medical Officer of WebMD. "Either too little or even too much can often be signs of serious illness, such as depression, thyroid disease or even multiple sclerosis."
Conditions that may affect the long-term feeling, but what does sleep affect you like right now as a dad?
Here's the weird reality: you're five percent more likely to suffer from obesity if you have a lack of sleep – which is considered less than six hours of sleep a night.
Why? Well, according to research, you eat about 300 more calories the day after a bad night's rest – and those calories are usually from sugary and fatty foods.
You see when you are tired The hunger hormone ghrelin is building up in your body, which makes you more likely to nibble on the extra leftovers on your children's plate. And then there's the way your body handles those extra calories …
"How we sleep can affect what we eat, and vice versa. Sleep deprivation impairs our body's ability to metabolize carbohydrates, "says Brandon Marcello, PhD. "This impairment causes us to carbohydrates, especially to junk food. In addition, poor quality sleep over long periods of time alters hormone levels, which puts us in a condition where fat storage is favored. "
Exactly what we need so much more is exactly what we negotiate like a bravado. Hard type "sleep is for babies" mentality.
How can you improve your sleep as a father?
Caffeine cut off .
Not complete, but until noon. Caffeine hangs up to 8 hours in your body and has an additive effect. So, if you do not go to sleep at 8:00 pm, you should be drunk with energy drinks and coffee throughout the day, even if you're physically asleep.
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Again, not quite, but if you're overworked, it's hard to just rest. Give yourself some rest: Have a conversation, read a book or a diary.
Turn off the device.
This is the TV, the smartphone, the iPad – all with a screen. One hour before going to bed is good. Two hours before going to bed is better. The light emitted by your devices will make your brain more alert and will not let you get into the deep sleep stages necessary for true recovery.
Go up slowly.
Wait at least 30 minutes before turning on the technology in the morning. Your ritual of getting up is as important as your bedtime ritual. Do not let the blue light hit your eyes before your feet touch the ground.
All these tricks can be challenging, but they can also make the difference between the fight against the father and the general effort at home and at work.
Sweet dreams, snookems.