The Importance of Dads Improving Their Sleep Quality
Written by: Lombe Mwansa
Published: 6 March 2023


Improving your sleep quality is essential for overall health and well-being

Getting a good night’s sleep is crucial for overall health and well-being. However, dads at an age may experience sleep disturbances due to a variety of factors such as work stress, family responsibilities, and age-related changes in sleep patterns.

In this post, we’ll dive into the importance of dads improving their sleep quality and provide three things they can do to improve their sleep right now.

Studies show that sleep disturbances are common among dads, and poor sleep quality is associated with a higher risk of several health conditions, including heart disease, stroke, obesity, and diabetes. A study by the Sleep Health Foundation found that “poor sleep quality is associated with a wide range of adverse health outcomes, including an increased risk of cardiovascular disease, obesity, and type 2 diabetes”.

Additionally, poor sleep can have a negative impact on mental health, leading to depression, anxiety, and irritability. This can, in turn, affect work performance, personal relationships, and overall quality of life.

Three Changes Dads Make to Improve Their Sleep Right Now

Improving sleep quality doesn’t have to be a daunting task. There are simple changes dads can make to their daily routines to help them sleep better. Here are three things they can start doing right now:

  1. Establish a regular sleep routine:
    Going to bed and waking up at the same time every day can help regulate the body’s internal clock and improve sleep quality.
  2. Create a sleep-friendly environment:
    Keep the bedroom cool, quiet, and dark to promote restful sleep. Additionally, avoid using electronic devices such as smartphones or tablets in bed, as the blue light emitted can disrupt sleep.
  3. Practice relaxation techniques:
    Engage in activities that promote relaxation before bedtime, such as taking a warm bath, reading a book, or practicing meditation or yoga.

Tracking your sleep

Tracking your sleep can be done with the help of various sleep tracking devices and apps, such as fitness trackers, smartwatches, and smartphone apps.

These tools can provide valuable insights into your sleep behavior and help you make positive changes to improve your sleep quality over time. I will share more about how my sleep tracking has been going, the tracker I use and a recent change I’ve made that is proving to be a huge game changer.


For now here are some benefits you can enjoy from tracking your sleep:

1. Identifying patternsTracking your sleep can help you identify patterns in your sleep behavior, such as how long it takes you to fall asleep, how often you wake up, and how long you spend in different stages of sleep. This information can help you identify potential issues and make adjustments to improve your sleep quality.
2. Setting goalsTracking your sleep can help you set goals for improving your sleep habits, such as going to bed at the same time each night or getting a certain number of hours of sleep per night. Having specific goals can help you stay motivated and make changes that improve your sleep quality over time.
3. Monitoring progressTracking your sleep can help you monitor your progress toward your goals and see how changes in your sleep habits are affecting your overall sleep quality. Seeing improvements over time can be motivating and encourage you to continue making positive changes.
4. Improving healthBetter sleep can lead to a range of health benefits, including improved mood, better concentration and productivity, and reduced risk of chronic conditions such as obesity, diabetes, and cardiovascular disease. By tracking your sleep and making changes to improve your sleep quality, you can improve your overall health and well-being.

Statistics Linking Poor Sleep to Ill Health

In today’s hustle culture sleep is the first thing we cut back on to gain more time for whatever it is we need to get done. This may be ok, short term but as a long term strategy I think it’s important to understand the serious consequences poor sleep can have your health.

Here are just a hand full of statistics that will help you make healthier sleep choices:

StatisticSource Website
1. 67% of men aged 45-54 years report poor sleep qualityNational Sleep Foundation –
2. Poor sleep quality increases the risk of cardiovascular disease by 45%American Heart Association –
3. Men with poor sleep quality have a 60% higher risk of developing type 2 diabetesDiabetes UK –
4. Poor sleep quality increases the risk of depression in men by up to 3 timesSleep Foundation –
5. Men with poor sleep quality are more likely to experience erectile dysfunctionAmerican Academy of Sleep Medicine –


A study published in the journal Sleep found that sleep deprivation can negatively affect the problem-solving abilities of couples. The study involved 29 couples who were asked to work together on a series of challenging tasks, some of which required creativity and innovation. The couples were randomly assigned to either a sleep-deprived group or a well-rested group. The sleep-deprived group had their sleep restricted to just four hours per night for two nights, while the well-rested group slept for eight hours per night.

anxious man talking to a woman sitting beside him

The study found that the sleep-deprived couples had a significantly harder time solving the more challenging tasks, especially those that required creativity and innovation. They also had higher levels of negative mood and were less able to effectively communicate and collaborate with their partners.

Source: Pilcher, J. J., & Walters, A. S. (1998). How sleep deprivation affects psychological variables related to college students’ cognitive performance. Journal of American College Health, 46(3), 121-126.


Dads should prioritize improving their sleep quality to reduce the risk of serious health conditions and improve overall quality of life. By following these simple tips and making sleep a priority, dads can improve their sleep quality and enjoy the many benefits of restful sleep. Don’t wait to make sleep a priority – start today and reap the benefits of better sleep.

Please share this post with other dads and men out there.
Let us know in the comments what steps you are taking today to optimise your sleep for better health.

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