5 things I do as a dad of a 10-month-old baby girl that help me get enough sleep

As a parent, I understand that sleep quality is about more than just the amount of time you spend in bed. Despite our 10-month-old daughter generally being a great sleeper, she does have her moments where she wakes up multiple times at night.

While this can be frustrating for some parents, I don’t mind it too much. I just want to be there for her and ensure she’s okay.

Babies go through so much growth and development in a short amount of time, and it can lead to disrupted sleep. The bursts of energy and short sleep cycles are tough on everyone, especially when you have a busy schedule the next day. As the CEO and founder of a marketing consultancy with international clients, my days can start early or end late, depending on my workload.

I value sleep, even though I don’t always love it.

I believe that life is too short to waste any of it. Once I understood that getting up at night with my daughter is just a part of the experience, and she needs my help, things got so much easier.

These are the 5 strategies (rules) that help me get quality sleep

1. I don’t drink any alcohol during the week, especially not in the late evenings. Of course, there is the occasional after-work event that I have to attend, but there is nothing wrong with a non-alcoholic beer.
2. Even though I make far too many espressos, I limit my caffeine intake to a time period between 10 in the morning and four in the afternoon.
3. I would rather exercise in the mornings when my little girl is taking her first nap than do it in the evenings. In the past, I have actually always exercised in the evenings, but my adrenaline levels are simply too high to fall asleep deeply enough straight after training.
4. I convinced my wife to move the bed to a more Feng Shui location in the bedroom. One positive thing about the setup of our room is that either one of us can get up at night and look after our daughter without disturbing the other one. When there’s a baby in the house, you have to manage your energy correctly and take terms.
5. I try to be there for my wife as much as I am for my little girl. This means that, especially during growth spurts, when she throws a little tantrum, I get up immediately to help out to make sure it doesn’t escalate. We get a lot more done with the two of us than anyone of us could do alone. The faster she falls back to sleep, the better.

It’s not always easy to follow these strategies, but I make a real effort to make it stick. So far, I think it has helped us get through the last 10 months with — most of — our sanity intact.

I’ve been told (by other moms and dads) that the first year is usually the toughest when it comes to sleep, so we’ll see if it gets any easier from here. In the meantime, we try to keep the lights dim and our conversations to a minimum when we go back to bed so our brains stay in “sleepy mode.”

Overall, sleep quality is important to my family and me, and we do what we can to ensure we get enough of it. It isn’t easy, but I think we are doing a pretty good job at keeping our heads above the water.

PS: if you know a good hotel/retreat (in Switzerland) where I can send my wife for a few days to refuel, please do send me a quick DM on Twitter: @rlivain — she has more than deserved it, and tips are always welcome.

—Remco