tips to get better night sleep
  • | October 5, 2016
According to many studies regarding the matter of male and female sleeping patterns, such as those published by Krishnan and Collop, females tend to sleep more hours and have better sleep quality than males. Men's quality of sleep can be compromised for various reasons; excessive working hours, family time, stress, heath issues, and traumatic events, like a recent death or divorce, can all contribute to poor sleeping habits. Unhealthy sleep can lead to other physical and psychological problems, so it's best to address the issue sooner rather than later.

If you're currently suffering from sleeping problems, or you just want to improve your patterns and quality of sleep, here are some tips that may help:

  1. Maintain a consistent sleeping routine. Experts agree that waking up at the same time each morning and going to bed at the same time each night puts your system’s biological clock on a regular schedule, and will make you feel more balanced and energized when you wake up. The most appropriate hours to fall asleep (unless you have a conflicting work schedule) are between 10 PM and midnight, and your sleep cycle should last anywhere from seven to ten hours maximum.

  2. Nap the right way. There will come times when you get tired and worn out during the course of your day. Taking a nap can be a good idea, but it's important not to overdo it and to only nap during appropriate times. A short nap that lasts anywhere from 30 minutes to an hour is usually fine, but anything more than that can disturb your nighttime sleeping patterns and make your insomnia symptoms worse. To nap effectively, set an alarm to wake you up within the suggested amount of time. This trick will make it possible for you to have an productive nap without contributing to preexisting sleeping issues.

  3. Identify the root cause of your sleeping problems. Although some sleep problems are caused by universal, non-gender specific factors, it's possible there are some particularly “male” issues that are the underlying cause of poor sleeping patterns. For example, it has been found in some studies that low testosterone can cause fatigue and insomnia in adult men. In this instance, it would be wise to visit a doctor and have your hormone levels checked. Additionally, it may be helpful to get blood tests and other medical examinations done to weed out any possible medical insufficiencies or disorders that may be impacting your ability to sleep well.

  4. Figure out a pre-sleep routine. If you're getting tired in the evening and worried about accidentally falling asleep too early and disrupting your regular sleep schedule, find some small distractions or activities you can use to temporarily prevent yourself from falling asleep. Simple things like washing the dishes or chatting on the phone with a friend will give you the extra stamina boost you need to see you through to your actual bedtime. On the other hand, if you're worried about getting into bed and not being able to fall asleep, consider doing some relaxing activities leading up to your bedtime. These activities can include drinking a calming tea or doing a bit of reading in bed to help lull you into a comfortable sleep.

  5. Maintain a healthy lifestyle. Experts agree that in addition to the obvious health benefits, a well-balanced diet and regular exercise also contribute to better sleep quality. In addition to those easy guidelines to follow, substance abuse patterns should be avoided at all costs. Finally, if you're the kind who has problems getting to sleep (and staying asleep) consuming stimulants such as coffee or energy drinks near bedtime should be eliminated as part of your regular routine. Putting healthy things into your body and making sure to expel harmful things from your body can go a long way toward creating and maintaining a healthy sleep schedule.

A good night's rest is a key factor in leading a healthy life. Insufficient sleep can lead to medical issues (such as dietary, digestive, and neurological problems), as well as psychological issues caused by excessive sleeping or, alternately, repeated sleep deprivation. It's important to be awake and alert during your day-to-day life, and if you feel unusually fatigued or exhausted, whether at work or at home, it's time to do something about your sleeping habits. The above guidelines are a good starting place, but if don't start seeing the necessary changes to your sleeping patterns, you may want to consider seeing a medical professional to help address and fix the issue.

Good luck!