Stop Struggling with Sleep
Seize the day! That’s one of the adages that encapsulate today’s go-getters. Many men like to live their life to the full. Sometimes, though, this comes at the expense of certain things—such as sleep.
We all want to do our best. That includes studying, working and all the rest of the daily grind and hustle. We need to also make time for hobbies, parties, and other leisure activities, and most important, of course, for family. It just seems like 24 hours in a day is never enough. The result is that we scrimp on sleep to compensate.
The danger of sleep deprivation
Being deprived of adequate sleep for a long period can impact on our overall health and definitely on our cognitive performance. We lose focus throughout the day and tend to be more irritable and prone to stress when lacking sleep, until we can catch up on our sleeping time.
For young men, sleep deprivation can also contribute to testosterone reduction. A study comparing healthy young men with less than five hours’ sleep and those who got a full night’s sleep, showed that those who had inadequate sleep had significantly lower testosterone levels.
If you’re struggling to get the right amount of sleep, there are always things you can do. Here are some tips so you can drift off into dreamland faster and easier.
Physical exertion doesn’t just give you a leaner body. One good side effect of exercising is it amplifies the effects of melatonin, one of our sleep hormones. Melatonin, as you might know, is used in some supplements to counter the effects of insomnia. Just make sure not to work out too close to the time you sleep because exercise has immediate stimulating effects.
Lay off the alcohol
There are some who rely on alcohol to make them feel sleepy. While this works on some people, it also has its drawbacks. One good example is how alcohol can cause people to wake up in the middle of the night. In fact, alcohol is a stimulant and with many people it inhibits relaxation.
Watch what you eat near your bedtime
It may not be good to sleep shortly after eating a big meal. However, it can also be tricky to sleep when your tummy is grumbling. An empty stomach can distract you and keep you awake. Still, avoid large meals near your bedtime. If you do eat a big meal, do so a couple of hours before you sleep. If you just want to get rid of the grumbling, a couple of slices of fruit can do the trick.
The bed is for sleeping
A bed can be many things, but it is mainly for sleeping. If you want to create a conducive environment for sleeping, you need to avoid bringing other stuff to bed. Don’t make it your home office for working. Don’t make it a stand-in for your couch for a movie binge. Routinely doing other stimulating activities in bed can teach your body the wrong habits.
Tweaking a few activities here and there can help you sleep better and more regularly. If all else fails, don’t hesitate to get checked by a medical professional. If you plan on taking medication or supplements to help you sleep, make sure you get advice from your physician as well.