A good night’s sleep is vital to one’s health and wellbeing. But for many of us, the idea of having high-quality slumber seems like nothing more than a pipe dream.
We toss and turn all night, trying to get comfortable, only to wake up feeling exhausted the next morning. The stresses of work and family relationships can also make it difficult to get the shuteye we so desperately need.
Ultimately, a consistent lack of sleep can manifest as high blood pressure, diabetes, sexual health dysfunctions like ED, among many other severe health concerns. If you’re struggling to get enough rest, don’t despair. Your sleep problems could be relieved with some simple changes to your routine and environment.
Here are seven sleeping tips to help you fall asleep soundly.
1. Set a Sleep Schedule
If you’re the type of person who sleeps past midnight because of life’s distractions, you’re not alone.
But believe it or not, even the busiest people can fall asleep as early as 9 PM without any issue. How do they do it?
The answer to how to sleep better isn’t as hard as it seems: they’ve simply formed the habit of sleeping early.
Your circadian rhythm, or natural sleep-wake cycle, is controlled by your body’s internal clock. This clock is impacted by exposure to light and darkness. If you’re constantly browsing through your phone or keeping the lights on late into the night, your body clock gets thrown off.
As a result, you find it harder to fall asleep at a reasonable hour every night.
To combat this, establish a pre-sleep routine that signals your body when it’s time for a good night’s rest.
Thirty to forty-five minutes before you want to sleep, close the lights and minimize areas of distraction. This will give your body the green light to start producing melatonin, the hormone that makes you feel sleepy.
2. Create a Relaxing Bedtime Atmosphere
Your bedroom should be a haven—a place where you can relax and forget about the stresses of the day.
To create a relaxing sleep environment, keep your bedroom environment dark, quiet, and cool. Bring in an air purifier to reduce any noise pollution coming from outside and invest in some blackout curtains or an eye mask to keep the light out.
When sleep onset is about to take place, dim the lights and relax in bed with a book or some soft music. Allow your body about thirty minutes to an hour to wind down and drift off to sleep.
3. Practice Relaxation Techniques
If you’re still having trouble falling asleep, you can try some relaxation techniques like deep breathing to improve your sleep.
Deep breathing is a simple but effective exercise that can help you relax your mind and body. It doesn’t require any special equipment, and you can do it anywhere and anytime.
Here’s one way to perform this technique:
- Sit down in a quiet and comfortable environment and close your eyes.
- Inhale into your stomach, then breathe out.
- Repeat step 2 for five minutes uninterrupted.
By focusing on your breath and clearing your mind of other thoughts, you can achieve a state of calm and healthy sleep.
4. Limit Your Caffeine Intake
If you’re an avid coffee drinker, be sure to limit your consumption to the morning hours. Caffeine, as you all know, is a stimulant that can keep you alert and awake.
To be specific, lay off any caffeinated beverages 6 hours before you intend to sleep. This timeline can vary from person to person, so this figure is a loose guideline. But generally, refrain from drinking coffee by the time it’s mid-afternoon.
If you find that you need an afternoon coffee to make it through the day, consider switching to decaf or herbal tea instead.
Better coffee substitutes include:
- Chamomile tea
- Passionfruit tea
- Magnolia tea
- Lavender tea
5. Lay Off the Afternoon Naps
Napping during the day may be a result of daytime fatigue due to a poor night’s sleep. But if you can help it, avoid napping in the afternoon.
According to one study, maintaining a regular nap routine during the day can result in sleep deprivation and poor sleep during the night.
Individuals who napped during the early evening, between 6 and 9 PM, also had poor overall sleep quality.
If you want to catch up on sleep, try to get rid of napping in the afternoon altogether and use that time for a night’s rest instead.
6. Exercise During the Day
Regular exercise can help you fall asleep faster and sleep more soundly at night. According to the CDC, adults need to have at least 150 minutes of moderate exercise each week.
As such, try to get at least 30 minutes of exercise every day. If you are sedentary at this point, start small by having brisk walks in the morning and working your way upwards. Not only does it help with falling asleep, but you’ll also feel more energetic during the day. You’ll also gain extra benefits you’d love, like losing weight.
But avoid working out too close to bedtime—it may keep you awake instead of helping you sleep.
7. Be Intimate with Your Partner
Let’s cut to the chase, sex can help you sleep in more ways than one.
For one, it’s a form of exercise that helps you relax and fall asleep afterward. Having an orgasm also releases the hormones oxytocin and vasopressin—two vital hormones that reduce stress and help men fall asleep.
Achieving a climax also signals your brain to release melatonin, a hormone that’s critical in regulating good sleep.
So, if you’re having trouble sleeping and need a little bit of help, ask your partner if they’re down to do the deed with you. If you can’t stay erect for long, you may also masturbate and experience the benefits of getting an orgasm to achieve better sleep.
That said, it can be tough if you’re currently facing sexual dysfunctions like erectile dysfunction or libido problems. And unfortunately, the opposite is true—sexual health can also be negatively affected by poor sleep.
Contact Cleveland’s Leading Men’s Health Clinic for a Medical Consultation
We spend about a third of our lives in a state of slumber, and for good reason. It helps you stay mentally refreshed, active, and alert throughout the day. If you’re not getting enough quality sleep, you’re putting your sexual, mental, and physical health at risk.
By following the tips above, you can hopefully get better sleep. If you’re still having trouble getting some restful sleep and are struggling with sexual health issues as a consequence, you may require medical assistance.
The medical professionals at men’s health clinic Precise Men’s Medical Center specialize in treating conditions that impact men’s health. Our concierge approach positions your unique case at the centerpoint of our focus. We don’t just give you a pill for ED and send you on your way. We treat the underlying issues that led to conditions such as ED, PE, Low Testosterone, and more. Contact our office today to schedule an appointment.