No More Counting Sheep: Tips for Better Sleep
Posted: July 17, 2019
Did you know that one study found that almost one-fourth of all men may have sleep apnea? This is one of many factors that can disrupt sleep. The National Sleep Foundation found that 76% of people they surveyed said they had a good night’s sleep a few nights or more per week. Unfortunately, this means that some of those people still have several nights of disrupted sleep weekly, and 24% have even more. There are a few steps people can take to address sleep troubles.
A good night’s sleep starts well before climbing into bed. During the day, people should try to get exposure to bright light and exercise regularly. According to one study, exercise is more effective than most drugs at helping people with insomnia.
Avoiding caffeine and other liquids near bedtime, eating a light snack or nothing at all, and turning off smartphone and computer screens a couple of hours before going to bed can all help. Alcohol can disrupt sleep and worsen sleep apnea. People react differently to daytime napping, but if it is affecting the quality of sleep at night, it should be avoided.
A Calm Routine
Routine can be key to sleeping well, including going to bed and getting up at the same time. Some people find that a warm bath or shower, meditation, reading or relaxing music helps to calm them at bedtime. People should try to set aside stressful thoughts.
The Bedroom Environment
A comfortable mattress, bedding and room temperature all can contribute to a better night’s sleep. A dark, quiet room is also important. Overall, the environment for sleeping should be a pleasant one. For some people, melatonin or other supplements may help. Sleep apnea treatment might mean putting on a CPAP mask before going to sleep.
Does Sleep Matter?
Sleep is just as important as good nutrition and exercise to overall health. The National Sleep Foundation survey also found that most people said they got fewer than seven hours of sleep on weeknights. This is less than the recommended seven to nine hours each night. This deficit can add up and increase the likelihood of obesity, diabetes and heart disease.
Some men might have more serious sleep disorders that are not resolved with these tips and may need to visit a men’s clinic for further investigation. To schedule a home sleep test, visit the Low T Center and make an online appointment.
Disclaimer: This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of Low T Center. You should always seek the advice of a licensed healthcare professional.