Pillar: Recovery

Sleep. The thing every teenager loves and most adults can’t get enough of. Who would of thought that this would be the most important thing we’d do? The benefits for sleep are huge both for aesthetics (weight loss and muscle gain) and mental health.

The days of carefree teenage sleep, when getting a good night’s rest was as simple as shutting your eyes are long gone! Fast forward to dad life, and suddenly insomnia and restless nights are no strangers. But guess what? Sleep isn’t just a luxury; it’s the foundation of your health journey.

So, what’s the deal with sleep?

Physical Benefits

Well, it turns out sleep isn’t just about recharging after a long day – it’s much more then that. When you (finally!) get to sleep, growth hormones are released, diligently repairing muscle cells and other tissue e.g. your skin.

But that’s not all! If you’re on a mission to pack on muscle or lose a bit of weight (dadbod!), sleep is your secret weapon. It not only regulates growth hormones but also keeps insulin and leptin in check, ensuring your appetite doesn’t go off the charts. It’s no wonder we have all reached for the biscuit tin when we haven’t slept well!

Mental Benefits

You’ve woken up on the wrong side of the bed. We’ve all been told it – and mood isn’t the only mental aspect controlled by sleep. Sleep is like a backstage crew for your brain, balancing mood-affecting neurotransmitters like dopamine and serotonin. Cortisol levels, those stress-inducing culprits, take a nosedive during sleep, contributing to your overall mental wellness – setting you a strong base to stay calm and stress free – particularly around the kids!

Your brain also gets a cognitive boost from sleep. It’s like a housekeeper tidying up, consolidating memories and processing information for growth and focus – both at home and work.

General Health

Viruses lurk everywhere, and if you have young kids, you’ll see what they bring back from daycare and school! As much as reaching for the drugs can help, there is nothing like sleep of improving our immune system. Sleep promotes the production of immune cells, meaning if we are short on sleep we may be short on our natural defence. For us dads, staying healthy is non-negotiable, whether it’s chasing after kids or conquering the challenges of the office

I Don’t Sleep Well, What Can I Do?

The benefits are clear, yet so many of us have struggles sleeping. I myself have gone through multiple bouts of insomnia and poor sleep. So what steps can be taken to improve our sleep?

Start by aiming for 7-9 hours of shut-eye. Yeah, you might need to cut back on late-night TV and your latest Netflix binge, but it’s worth it.

After we move from the living room to the bedroom, we often then flick on social media for one last bout of dopamine. We need to try and ditch the phone before bed. The blue light emitted messes with your internal clock, (circadian rhythm) making your brain think it’s high noon instead of sleep time.

Often people can fall asleep, but then wake up thinking about work or their to-do list. Somehow, you need to try and decrease stress and anxiety like. Meditation, sleep stories, and jotting down your thoughts can make a world of difference.

Tossing and turning and vivid dreams often occur when our body temperature is too high. Set the stage for a cool room. Your body loves cooler temperatures and also, that’s when melatonin – the sleep-inducing hormone – kicks into gear.

Your circadian rhythm has a fairly big effect on your sleep, and a way to regulate it is by breaking out a sweat! Regular exercise not only tires you out but also keeps your body temperature and hormones in check.

Consistency is your new BFF. Circadian rhythms thrive on routine, so stick to your sleep schedule like your favorite dad jokes.

Putting it Together

‘Jeez, I won’t sleep stressing about doing all this!’

Start small. Don’t overhaul your routine overnight – that’s a recipe for stress. Pick a couple of changes and work your way up.

Embrace progress, not perfection. Change takes time, so don’t stress if you stumble along the way.

Here are a few things that have worked wonders for me:

• Swapping out my phone for a good book before bed
• Daytime meditation or breathing
• Winding down with sleep stories, meditation or white noise
• Cold room – I was born in Scotland so I am used to a cold room and a heavy blanket – so I try and replicate that as much as possible
• Manage stress – write down any notes before bed or journal

This isn’t just about sleep; it’s about fueling your journey to better I health. Without quality sleep, your diet and workouts might not give you the results you’re aiming for. So here’s to getting good rest and waking up refreshed on your road to a healthier, happier you! Sleep tight!