Happy #BumpDay! It’s no secret that new moms get less sleep after they have children than before. But, a new study shows that unlike women, having children does not affect getting a good night’s sleep for new dads.

In the study, the researchers asked participants how long they slept, with seven to nine hours per day considered sufficient, and how many days they felt tired in the last month. The study found that not only are women not sleeping enough, but they also reported feeling tired throughout the day.

For women, the only factor that affected getting enough sleep was having children in the house. Each child increased the odds of getting insufficient sleep by 50 percent. For men, having children in the house did not affect how much sleep they got.

“Getting enough sleep is a key component of overall health and can impact the heart, mind and weight,” said Keely Sullivan, a member of the American Academy of Neurology.

Here are some tips to getting a good night’s sleep, even with new babies in the house:

  • Create a sleep routine: Turn off your electronics and set a sleep routine each night before you go to bed. This can include taking a bath, moisturizing your skin, drinking tea, reading, or journaling. Having a set routine will help you get in the mindset for sleep.
  • Set a comfortable sleep environment: For optimal sleep, your room should be between 60 and 67 degrees. Try to block out as much noise and light as possible (including from your cell phone!)
  • Take turns getting up to take care of your children: You and your significant other can take turns each night, or even agree on set shifts every couple of hours. This way, you can both be functional the next day.
  • Relax when the children are sleeping: Even if you can’t nap or sleep when your children do, even laying down for 30 minutes can be restorative. Take this time to relax and recollect your thoughts.

Setting a normal bedtime routine for your children will also help them get a sufficient night’s sleep. And if your children are getting more sleep, chances are you will too!