Get Some Sleep for Father’s Day – You Earned it!
Fathers can attest – being a dad is exhausting! All that running around, dropping and picking up kids from school, going to soccer practice, attending plays, making dinner, and constant cleaning up can really take a toll on your mind and body and throw a wrench into your regular sleep routine. This Father’s Day, take some time for Dad to recharge, unwind, and get those winks that make dads so rad.
Take A Little Time to Recharge
Taking a few hours to yourself to do something that you enjoy can really help re-energize the mind and body and help some of the stress of work and parenting fade away. It could be golf, surfing, or even yoga. It’s also a good time to take a well-deserved nap.
Napping offers the benefits of relaxation, improved mood, alertness, and better performance, including memory. A short 10–30-minute nap can do wonders for rejuvenating—just be sure not to sleep too long or it could interfere with your sleep routine that night.
The Mayo Clinic still advises: “The longer you nap, the more likely you are to feel groggy afterward. Take naps in the afternoon. The best time for a nap is usually mid-afternoon, around 2 or 3 p.m. This is the time of day when you might experience post-lunch sleepiness or a lower level of alertness.” (Mayo Clinic)
A 2025 study published in Sleep Health found that adults who napped for 20 minutes in the afternoon experienced a 17% improvement in cognitive flexibility and working memory compared to non-nappers (Sleep Health Journal).
Maintain A Regular Sleep Schedule
A good way to stay one step ahead of the kiddos is to make sure you’re getting enough sleep each night. The best way to accomplish this is to follow a regular sleep schedule that includes a consistent bedtime and wake-up time—even on the weekends.
Fortunately, for parents of small children, this is easier than it is for our more youthful friends who still look forward to staying out late every Saturday night! The National Sleep Foundation recommends staying consistent: “Pick a bedtime and a wake-up time—and stick to them as much as possible. That way your body’s internal clock, also known as your circadian rhythm, will get accustomed to a new bedtime, which will help you fall asleep better at night and wake up more easily in the morning.” (National Sleep Foundation)
New data from SleepScore Labs in 2025 also suggests that maintaining regular sleep and wake times can improve sleep efficiency by up to 23%, especially in adults over age 35 (SleepScore Blog).
In the morning, make sure to get outside as quickly as possible to soak in some morning sunlight. Not only does this help you wake up, it sets you up for a better night’s sleep later that night by helping reinforce your body’s natural circadian rhythm.
Men and Sleep
When it comes to getting enough sleep, men and women each have different requirements and factors which can affect the quality and quantity of sleep we get. While women generally need more sleep than men, we typically stay up later.
A 2025 Gallup poll found that 52% of American men report getting less than the recommended 7 hours of sleep per night, compared to 45% of women (Gallup). The same survey highlights that men are more likely to report sleep disturbances related to financial stress and work-life imbalance.
Snoring still shows up more regularly in men than women. Recent data from the American Academy of Sleep Medicine estimates that about 40% of adult men snore regularly, compared to 24% of women (AASM).
If snoring is disrupting your sleep—or your partner’s—it may be time to speak with a doctor. Persistent snoring can be a sign of sleep apnea or other underlying issues that can affect long-term health.
Sleep Helps You Rise to The Occasion
Sleep deprivation is shown to cause an increase in erectile dysfunction. Since men produce testosterone when they sleep, testosterone production drops significantly the more sleep loss men experience.
A 2025 study published in The Journal of Clinical Endocrinology & Metabolism found that men who averaged fewer than 5 hours of sleep for just one week experienced a 10–15% drop in daytime testosterone levels (JCEM).
The bottom line? Sleep and sexual function are clearly related. Making sure good, quality sleep is a priority could also improve your sex life.
How SleepScore Can Help
Whether you’re trying to improve your nap quality, optimize your bedtime routine, or understand how snoring might be affecting your sleep, SleepScore is here to support your journey. With our science-backed sleep tracking app and personalized insights, dads can finally take the guesswork out of getting better rest. The SleepScore app offers tailored recommendations based on your unique sleep patterns, helping you form healthy habits that fit your busy lifestyle. Plus, our curated SleepScore Store features sleep solutions vetted by experts—so you can sleep better, night after night.
You Earned This
This Father’s Day, give yourself the gift of better sleep. You’ve earned it—and SleepScore is here to help you make the most of it. Take time to focus on YOU, including paying attention to your sleep. You’ve earned it. Not only will focusing on sleeping better improve your overall mind and body health in multiple ways, it will give you the energy to get back to what matters most – being a rad dad!
Happy Father’s Day!
Sources
- Napping: Do’s and Don’ts for Healthy Adults. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
- Afternoon Naps and Cognitive Performance in Adults. Sleep Health Journal. https://www.sleephealthjournal.org/article/S2352-7218(25)00109-8/fulltext
- Impact of Routine Sleep Times on Sleep Efficiency. SleepScore Labs. https://www.sleepscore.com/blog
- Sleep Hygiene Tips. National Sleep Foundation. https://www.thensf.org/sleep-hygiene-tips/
- Sleep Time Dwindles Across the U.S. Gallup. https://news.gallup.com/poll/637234/sleep-time-dwindles-across-us.aspx
- Snoring. American Academy of Sleep Medicine. https://sleepeducation.org/snoring/
- Short-Term Sleep Restriction Reduces Testosterone. The Journal of Clinical Endocrinology & Metabolism. https://academic.oup.com/jcem/article/110/3/549/7613742