There’s no avoiding sleep deprivation when you’re welcoming a new baby into your home. But did you know that dads are often more sleep-deprived than mums? Studies have found that though mums and dads get approximately the same amount of sleep, stay-at-home mums get to catch up on their sleep during the day while the sleep-deprived dad still has to clock in long hours at the office.
So how should new dads deal with the sleeplessness? Here are some tips.
1. Be careful with the coffee
Your body processes caffeine much longer than you may think, and you may regret self-medicating with coffee later at night when you’re trying to get some shut-eye. The best time to drink coffee is around mid-morning, and never after noon.
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2. Rethink your bedtime
If your baby wakes up at 3am, why don’t you try going to bed earlier?
3. Eat right
Consuming too many carbs can give you a sugar high that could take you a while to come down from. You can also try foods rich with tryptophan, an amino acid that helps you sleep.
4. Avoid sleeping pills and supplements
You don’t want to grow dependent on supplements, and should only use them when you want to reestablish a sleeping pattern.
5. No gadgets in the bedroom
We all know that looking at screens before sleep is a bad idea, but listening to that advice is crucial if you don’t want to be falling asleep at your desk. The blue light that LED screens emit slows the sleep hormone melatonin. So if your baby wakes you up in the middle of the night, make it especially difficult for you to reach for your phone.
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6. Turn on the AC
Your room’s temperature makes a huge difference when it comes to a good’s night sleep. 15 to 20 degrees celsius is best.
7. Take it easy at work
Be open about your lack of sleep and ask for a lighter workload. You’re a new dad—any sensible boss would understand.
8. Don’t over-nap
It’s best to avoid naps, but if you must have one, opt for power naps instead of a long nap, which could easily turn into hours of sleep, messing up your body clock.
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9. Stay calm
Instead of lying awake at night worrying about not getting enough sleep, get out to make yourself a chamomile tea before you try sleeping again. Remember to take deep breaths.