Getting a good night’s sleep is crucial to maintaining good health and contributes massively to every man’s wellbeing.
Regular quality sleep ensures that we recharge our batteries on a daily basis and can be the key to extending life expectancy.
However, there are numerous obstacles to obtaining the requisite amount of sleep and it is important to identify and eliminate these from our lives.
Read on for the ultimate guide to getting good sleep to power a great life.
Establish a routine
Establishing a bedtime routine helps to create a platform for getting a quality night’s sleep. It is important to note that what may work for one man may not work for another, so create a routine that fits with your personal requirements.
Taking a warm bath, relaxing in your favourite robe and reading are amongst the ways to train your body that it is time to rest. Once you have established your routine, your body is likely to start becoming tired at the allotted time, making it much easier to fall asleep.
Work out your optimum amount of sleep
Research has shown that the average adult sleeps less than seven hours per night. While that might sound sufficient it can quickly cause chronic sleep deprivation. Sleep requirements vary slightly from person to person, but most healthy men need between seven to nine hours of sleep per night to function at their best.
Learn how much sleep you need to wake up refreshed and set a bedtime that suits your individual body clock. Make sure you stick to it at weekends, as a lie-in can disrupt your routine during the week.
Invest in a quality mattress
Mattress technology has improved significantly over the last few years and there are plenty of things you must consider before investing in one. There are numerous different styles, makes and models available and you should spend a little bit of time researching the best mattresses online – after all, you’ll be spending a lot of time on it.
Buying a cheap mattress is generally considered to be a false economy, particularly as it will need replacing more often. Investing in a quality mattress could mean you get 10 years’ use out of it. If in a showroom, always lie down on a mattress and ask for professional advice. If buying online, make sure you do your research (as above) and pick a mattress that suits your body type and sleeping style.
Consider using sleep technologies
Technology is having a big impact on sleep, with wide range websites, devices and mobile apps generating a massive boom in the digital health industry. These technologies help to encourage a better night’s sleep.
Products like the ChiliPad Cube and Kryo Sleep Performance System are great ways to keep your bed at the optimum temperature for quality sleep. The Nightly app is also worth checking out, with the system using data analysing technology to detect if sleep has been disrupted. The app plays audio and video content to help calm the body and mind and promote better sleep.
Regulate your bedroom temperature
In addition to using sleep technologies to keep your bed at the correct temperature, it is important to regulate the temperature in the bedroom itself. Adjusting the thermostat and heaters in the room, opening a window or using air conditioning are great ways to control the room temperature.
Studies have shown that the optimal room temperature for quality sleep is between 15 and 19 degrees centigrade. A bedroom that is too cold or too hot can have a significant impact on the amount of quality sleep a man gets.
Ditch your devices
In today’s fast-paced society it can be difficult to be parted from electronic devices, but it is crucial to do this if you want to enjoy a quality night’s sleep. Mobile phones, laptops, tablets and television screens can all interfere with a man’s resting hours.
The blue light emitted by devices hinders the production of melatonin, the hormone that controls your sleep cycle. Make sure that you get at least 30-minutes of gadget-free time before sleep to ensure that your mind has had sufficient time to relax.
Get enough exercise
Taking regular exercise improves a man’s health and wellbeing, increases testosterone and uses up energy you’ve stored from your food intake. Working out regularly can reduce stress, boost alertness during the day and aids sleep.
Research has shown that running, brisk walking, cycling and swimming can improve sleep and battle insomnia. Building muscle has been proven to improve the quality of sleep, while practicing yoga can also help you to fall asleep faster and increase the amount of time that you spend sleeping.
Keep calm before bedtime
Relaxing your body and shutting down a busy mind are crucial to ensuring that a man enjoys a good night’s sleep. The releases of stress hormones such as cortisol can elevate your heart rate, blood pressure and body temperature, making it difficult to get sufficient rest.
Keeping pre-bedtime activities calm, the sleeping environment quiet and the lights dim will all help to reduce the amount of cortisol in your system. Egyptian cotton sheets and room-darkening curtains also help to settle the mind and create the perfect conditions for sleep.
Eat healthily for great sleep
Avoiding caffeine and heavy meals late at night will help you enjoy better resting hours. However, your diet during the day can also impact on your ability to enjoy a good night’s sleep. White bread, refined pasta, and sugary food may reduce serotonin levels and impair sleep.
Almonds and walnuts should be included in your diet as they contain melatonin, a hormone that helps to regulate your sleep cycle. Food like berries, prunes, raisins, and plums are also great for counteracting the oxidative stress caused by a sleep disorder.
Making sure that you get a good night’s sleep is one of the most important factors in ensuring a man can enjoy a long and healthy life. Establishing a routine, investing in a quality mattress and creating a comfortable environment are amongst the key points to consider when you’re trying to craft optimum sleeping conditions.
Important factors in men enjoying a great life.
This content is sponsored by Michael Black.