Sleep is essential for humans. It helps our bodies and minds get the much-required rest and rejuvenation during the day, making It vital for our survival. Getting good sleep for 7 to 8 hours a day is needed for our physical, mental, and emotional wellbeing. The amount of sleep needed for adult men and women is similar, but there may be changes observed in sleep patterns based on hormones, cultural differences, and ageing.
Talking about sleep in men, it has been observed that it is often the last thing on their mind during their daily routine. Many men think that sleeping is a waste of their productive time. However, sleep offers your mind much-needed rest and rejuvenation. People who get adequate sleep for 7 to 9 hours a day tend to wake up more refreshed the following morning. Sleep affects men’s mental health, physical, emotional, and sexual wellness among other things.
Why Men Get Less Sleep?
There are many reasons why men may be getting less sleep. Some of the common ones include:
- Lack of awareness regarding the importance of sleep
- Hectic work demands
- Stress & Anxiety
- Packed schedules
- Sudden life changes
- Unhealthy lifestyle habits
- Medical conditions
How to Fall Asleep Quickly and Wake Up Refreshed?
While some medical conditions and addictive habits may require you to get medical treatment, other lifestyle-related conditions can be modified to ensure you get good sleep.
Here are some easy, natural and safe habits that will help you sleep quickly, ensure you get a good night’s sleep and wake up completely refreshed.
1. Modify your sleep environment
Having the perfect sleep environment in your bedroom is essential to get a good night’s sleep. Some changes that you can make in your bedroom include lowering your room temperature, ensuring the room is dark while you sleep, investing in a good mattress and pillows, ensuring that the room is quiet, and keeping all screened devices and the television out of your room.
2. Stick to a Sleep Schedule
Our body loves routine! This also applies to sleep. Prep your body to a healthy sleep schedule and stick to your routine. In a few days, your body will get accustomed to the sleep schedule and allow you to sleep at a particular time and wake up refreshed the next day at a set time. This is not only healthy for your sleep but ensures a healthy body and mind.
3. Get Some Workout During the Day
If you are struggling with sleep, it may be a good idea to get a minimum of 30 minutes of physical exercise or workout. Regular exercise helps you get 7 to 9 hours of good quality sleep. However, you must ensure you work out at least three hours before your bedtime to allow your body to wind down.
4. Keep Your Cell Phone Away
One of the many reasons cited today for poor sleep quality among people is the use of cell phones and other screened devices right before you sleep. Our sleep-wake cycle is regulated by the chemical melatonin that is produced in response to darkness. Bright light reduces or stops its production, creating wakefulness.
So, when you use your screened devices right before bedtime, their bright light reduces melatonin production, making it difficult for you to fall and stay asleep. So, keep your cell phones away and use the time to meditate or focus on your breathing to fall asleep quickly.
5. Avoid Caffeine Before Sleep
Caffeine is a stimulant and has the potential to keep you awake long after your bedtime. It creates wakefulness and disrupts sleep patterns, making it difficult to fall and stay asleep. The way you process caffeine varies from person to person and therefore, you must ensure you have your last cup of coffee for the day much before your sleep time. Most people are advised to avoid drinking coffee for at least four hours before sleep time.
6. Take a Hot Water Shower
Anything that relaxes your body, muscles, and joints can help you fall asleep. If you struggle to fall asleep quickly or find it difficult to get a good quality of sleep, it may be a good idea to take a hot water bath or shower before bedtime.
7. Avoid Consuming Excess Alcohol Before Bedtime
Many men believe that drinking alcohol can help them fall asleep. However, this is not true! Consuming alcohol before sleep may induce sleep initially but cause restlessness and nausea. It does not induce REM sleep but interferes with your routine sleep patterns.
Sleep is essential for your health and must not be ignored in the middle of your hectic life. If you get a chance to take a quick nap during the day, you must take the opportunity as it allows your mind to freshen up.