man taking rest on the couch

Well-rested: How Men Can Sleep Better at Night

For a lot of men, sleep will often fall at the bottom of their list of priorities. Others would even sometimes regard them as wasted time that could be better spent on more productive activities. On the contrary, getting sufficient amounts of sleep can help to safeguard you from developing health issues in the long run. If you share similar views, it would probably be best to change them as early as now.

This shift in perspective also comes at a crucial time when pandemic-induced sleeplessness—more commonly known as “coronasomnia”—has become rampant. This is primarily driven by the fact that a lot of your daily routines and environments have been severely disrupted, effectively causing your body’s circadian rhythm to go haywire. Fighting back against this phenomenon can easily be done through the development of better sleep habits and hygiene.

How Sleep Differs for Men

Countless research findings suggest that women are able to get more sleep than men. On average, men only achieve less than 6 hours of sleep each night. This is significantly less than the recommended 7 to 8 hours of sleep that adults should be getting. Additionally, certain sleep disorders have also been found to be more common in men due to biological differences.

For instance, men are more likely to develop obstructive sleep apnea (OSA) because they usually have larger upper airways than women. OSA can be a cause for serious concern because it causes you to stop breathing during sleep. If left unchecked, it can greatly increase your risk of developing heart disease, high blood pressure, stroke, diabetes, and depression.

It’s important to note that sleep quality and quantity can help you lead a healthier life. Consider following these evidence-based tips that will allow you to rest better at night.

Something Good to Sleep On

You might have noticed that you’ll often have better sleep when you’re in some luxurious type of accommodation like a hotel. The bedroom environment plays a massive role in determining how you’ll be able to sleep. In line with this, it should come as no surprise that your bedding will also have drastic effects on how you rest.

In fact, a new and high-quality mattress has been proven to not only enhance your overall sleep but also reduce back pain and shoulder pain by 57 percent and 60 percent, respectively. While this factor can entirely fall under personal preference, most sleep experts recommend changing your bed every 5-8 years. This is one of the quickest and easiest ways to give you better sleep.

 

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Take Your Eyes off the Screen

The current health crisis has also led a lot of people to spend a lot more time on their devices daily, especially at night. Aside from being in front of your laptop all day, you’re also probably always on your smartphone to keep up with the day’s events or simply look through social media. Almost all of these electronics emit large amounts of blue light which can trick your body into thinking that it’s still daytime.

To combat this, you could consider putting down all of these gadgets at least 2 hours before going to bed to reduce your exposure during nighttime. If you find it difficult to do this there are also various applications you could install on both your laptop and smartphone that will cut off blue light. Wearing glasses that block blue light is also a popular option.

Just a Sip Can Be Disruptive

For a lot of men that have a hard time sleeping at night, they would usually think that drinking alcohol can be helpful. While alcohol consumption does make you fall asleep a lot faster, it’s also been known to disrupt your sleep patterns causing you to wake up more frequently at night. Moreover, it can also make you wake up a lot earlier the following day.

Alcohol alters your nighttime melatonin production, which is an important process that defines and maintains your body’s circadian rhythm. To greatly improve your sleep, consider limiting the amount and frequency of your alcohol consumption. Plenty of sleep experts would also advise you to avoid drinking any alcoholic beverage 6 hours before going to sleep.

When Help Is Needed

If you believe you’ve already developed a severe case of sleeplessness, you could also consider taking sleep aids to address this issue. These are extremely effective avenues and you can easily buy them from your local drugstore. Sleeping pills, like melatonin supplements, are among the most popular type of sleep aid.

It’s important to note, however, that these should not be seen as a long-term solution because their effects may dwindle over time. Self-medicating is also ill-advised. You should always consult a professional before taking sleep aids. Ultimately, developing better organic sleeping habits will always be much better.

A Good Night’s Sleep

Within the context of the global pandemic, taking care of your overall health has become essential. Aside from adopting better personal care practices, simply getting good quality and quantity of sleep each night is also part of ensuring your well-being. After more than a year of experiencing immense amounts of stress and anxiety, everyone deserves to get some rest.

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