In today’s fast-paced world, sleep is often the first thing we sacrifice to keep up with the demands of work, family, and life. As a working parent myself, I know what its like feeling like there’s just not enough time in the day to get everything done, so sleep gets pushed to the bottom of the priority list. But here’s the truth—sleep deprivation is silently wreaking havoc on your health, productivity, and relationships.

When you’re sleep-deprived, it’s not just about feeling tired. Chronic lack of sleep has serious physical, mental, and emotional consequences. Missing out on quality rest affects everything from your ability to focus at work to how you engage with your family. Here’s how it impacts you:

• Decreased productivity: When you don’t get enough sleep, your focus and cognitive function suffer. Tasks that should take minutes can stretch into hours, leaving you feeling inefficient and stressed.

• Weakened immune system: Sleep plays a critical role in maintaining a healthy immune system. Without enough rest, you’re more likely to get sick and stay sick longer.

• Increased irritability: Sleep deprivation makes you more irritable and emotionally reactive, which can strain relationships with your partner, kids, and coworkers.

• Impaired decision-making: Lack of sleep dulls your mental sharpness, making it harder to make clear, rational decisions.

• Physical health risks: Long-term sleep deprivation has been linked to serious health issues such as heart disease, diabetes, and weight gain.

For parents especially, juggling countless responsibilities, lack of sleep can feel like a badge of honor—proof that you’re pushing through for your family. But the reality is, sleep deprivation reduces your ability to show up as the best version of yourself. So, how do you change that?

The good news is, with the right strategies, you can turn things around and start getting the quality rest your body needs. Here are a few practical tips to improve your sleep:

1. Prioritise Sleep Like an Appointment
Just as you would block out time for meetings or family events, schedule your sleep as a non-negotiable part of your routine. This might mean scheduling the downtime before your actual bedtime or setting a timer to turn screens off a couple of hours before you plan to sleep. Aim for 7-9 hours of quality sleep per night, and stick to a consistent bedtime, even on weekends.

2. Create a Relaxing Pre-Sleep Routine
Your body needs time to wind down before bed. Create a calming pre-sleep routine that signals your brain it’s time to rest. This can include dimming the lights, reading a book, or practicing mindfulness techniques like deep breathing.

3. Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers interferes with your body’s production of melatonin, a hormone that regulates sleep. Try to turn off screens at least 30 minutes before bed, more if possible, and consider using night mode on your devices in the evening.

4. Create Your Optimal Sleep Environment
Your bedroom should be a restful sanctuary. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. If outside noise is an issue, consider using white noise machines or earplugs.

5. Manage Stress and Anxiety
Stress is one of the biggest obstacles to a good night’s sleep. If you find your mind racing at night, try incorporating stress management techniques into your daily routine. Fitting in exercise to discharge excess energy, as well as practices like meditation, journaling, and breathwork can help calm your nervous system and prepare you for restful sleep.



When you start prioritising sleep, you’ll notice improvements in every area of your life. Here’s how better rest will benefit you:

Improved focus and productivity
Well-rested dads can tackle their to-do lists with greater efficiency and clarity, making the most of their time at work and home.

Better mood and relationships
When you’re well-rested, you’re more patient, understanding, and emotionally available for your family.

Stronger physical health
Quality sleep boosts your immune system, helps with muscle recovery, and lowers your risk of serious health issues like heart disease and diabetes.

Mental clarity and decision-making
Sleep helps improve cognitive function, allowing you to think more clearly and make better decisions, whether in your career or personal life.

If stress is keeping you up at night, it’s time to address it directly. I know just how deeply intertwined stress, lack of sleep and compromised health really are. As a naturopath and psychotherapist, I can support you with natural medicines, supplements if needed and proven strategies to manage stress, create healthier sleep routines, and improve your overall well-being.