Who doesn’t want to sleep better at night? Approximately 50 to 70 million Americans have chronic sleep disorders and sleep problems. As men age they may find themselves waking up in the middle of the night to urinate or find themselves waking up much earlier in the morning than they care to be up.
Sleep is very important for good health. In fact, getting enough sleep is just as important as eating the right foods and getting enough exercise. The body repairs itself during sleep and supports the immune system to prevent diseases and other health problems. Anyone who hasn’t slept well can attest to how lack of sleep negatively affects mood and ability to concentrate, so sleep is necessary for brain function as well. Keeping all that in mind, here are 9 ways to help men sleep better at night.
Many men use the television or their phone or tablet to help them fall asleep, but this has the opposite effect. These devices stimulate the mind rather than relax it, and the light coming from these devices suppresses melatonin production. Melatonin is a hormone that helps control your sleep-wake cycle. Instead of a device read a book with a clip-on booklight or a bedside lamp. If you read from a device, use an eReader that requires an additional light instead of an iPad, which is backlit. The darker your room, the better you will sleep. And if you do wake up to use the restroom, do not turn on any bright lights. Some digital watches have “light” functions that you can wear to bed and use to guide you through the dark to the bathroom.
Following a sleep schedule will help you get the best rest. Try to go to bed at the same time every night. Try to keep to the schedule on weekends, when people usually do stay up later. Same for waking up. Avoid the temptation to sleep in on the weekend. Aim for waking up the same time every day to help your body get used to your schedule.
Meditation can help with relaxation. Meditation and other relaxation exercises like visualization, progressive muscle relaxation, and deep breathing can be done in bed. Relaxation takes nothing more than focusing on your breath and counting from 1-10 and back down from 10-1. These exercises can help you wind down, calm your mind, and help prepare you for sleep. Try it for a few nights and feel how relaxed you can become before sleeping. Doing breath exercises also helps you forget about the days events and worries which allows your mind to clear for better sleep.
Your prostate can interrupt your sleep because an enlarged prostate (benign prostatic hyperplasia) can cause urinary symptoms such as frequent urination and nighttime urination. Taking clinical grade supplements that shrink the prostate, such as Prost-P10x, can help support normal prostate size and urinary flow. It is also important to follow The Prostate Diet, which is a program that can help manage your prostate and overall health as well. The diet includes foods rich in omega-3 fatty acids, tomatoes, and many other fruits and vegetables.
Even though alcohol may make you fall asleep faster initially, alcohol reduces the quality of sleep and may cause you to wake in the night. Avoid alcohol for a few hours before you fall asleep. Beer in particular tends to be one drink that makes you want to urinate more often so avoid beer in the hours before sleep. Read more about alcohol and prostate health.
When you eat and what you eat can affect your sleep. Take advantage of the early bird specials and eat earlier dinners. It is best to avoid eating heavy foods within two hours of bedtime. Fatty foods are harder to digest and may keep you awake at night. Other foods that cause heartburn and stomach trouble include acidic and spicy foods, so if you enjoy them, maybe incorporate them into lunch instead of dinner. Remember it takes your brain about 20 minutes to register if you are full or not so eat slowly and experiment with eating about 60% of your normal meal size in the evening. If you wake up slightly hungry then that is a sign that you have had had optimal calories in the evening before.
The temperature of your room affects how you sleep. A room that is well ventilated and cool, about 65˚F, is ideal for most people. Turn the heat down or off at night, and even leave a window open if your climate allows this. Wearing socks to bed in a cool room also helps for a better night sleep.
Caffeine can cause problems with sleep even 10 to 12 hours after you drink it. Cutting back your caffeine intake and avoiding it after lunch can help. Cutting back can also help with your nighttime urination. Read about how incontinence in men is linked to caffeine. It is also smart to cut back on all liquids in the evening in general. Caffeine free prostate supplements like Prost-P10x also help.
Having an orgasm releases several different brain chemicals including prolactin. Prolactin levels are naturally higher during sleep, so the prolactin release can make men feel sleepy. Here’s an interesting finding from a recent study: an orgasm from intercourse releases four times more prolactin than masturbatory orgasms. Plus the oxytocin and vasopressin released during orgasm are associated with sleep. So if you have a partner, have sex at bedtime for better sleep. Who can argue with that advice?
In addition to these 9 ways to sleep better at night, it is important to incorporate a bedtime routine. Some relaxing bedtime rituals that may work include taking a warm bath, listening to soft music, stretching, using a hobby to wind down, and listening to audiobooks. Find an activity that relaxes you and incorporate it into your bedtime routine. If you follow these and the other ways to sleep better at night, you will find yourself walking up feeling better rested and ready to tackle your day.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. ProstateSupplements.com is affiliated with Prost-P10x.
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