Summarize this article:

When you’re raising small kids, sleep often gets kicked to the curb. Unfortunately, depriving yourself of sleep can make you grumpy or irritable during family time. Improve your mood and have lots of energy to play with your kids by getting 7 to 9 hours of sleep each night.   Sleep better by shutting off electronic devices at least an hour before bed. Do soothing activities like light-reading, taking a warm bath, or making love to your spouse. Parents often stress the importance of eating healthy to their kids, but you may not be following that advice yourself. Eat well-balanced, nutritious meals to fuel your body so that you can be productive at work and still have energy left over for your family.  Eat a diet rich in vitamins and minerals, including whole foods like fruits and vegetables, lean protein, whole grains, and nuts and seeds. Be sure to drink plenty of water. Reduce the amount of junk food and processed foods you consume. regularly. Physical activity is one of the best ways to support physical health, live longer, and manage everyday stress. Plus, if you exercise with your spouse and kids, you’ll be modeling healthy habits for your whole family.  Plan a fun night of bowling with your spouse and kids. Or, go for a family bike-ride or hike on weekends. If your favorite form of exercise is a solo one, such as running, then make sure to also plan some activities that will involve your whole family. Because children often pick up their parent’s habits, strive to develop healthy ways of handling stress. Instead of turning to alcohol, drugs, gambling, or compulsive shopping, stick to healthy habits like exercise, relaxation techniques, and  self-care.  When stress hits, try  meditation,  deep breathing, or yoga to quell the tension. Build a self-care routine that allows you to regularly engage in fun, nourishing activities like gardening, getting a haircut, or listening to your favorite music. You might be so consumed with your marital, parenting, and work responsibility, that you don't prioritize other social relationships. Take measures to keep an active social life, so that you have healthy outlets for stress.  Join a club or organization relating to your career or a hobby. Participate in a church or civic group in your area. Or, start a Meetup group for dads to gather in your local community. Your social network is a valuable resource for getting advice and encouragement for being a better husband and father. It can be helpful to talk with other men about your role as a husband and father.

Summary:
Get enough sleep. Eat a nutrient-rich diet.  Exercise Manage your stress effectively. Build a strong support system.