The average adult male needs around eight hours of sleep a night1; the exact amount depends on you and your needs.
For many men, sleep can become something that has to be squeezed in between all the other demands on our time.
However, rest is crucial for your body. We explore four things that may be impacting your sleep.
You're drinking too much caffeine
Caffeine is a stimulant, which means that it is meant to keep your body energised and awake.
Some people recommend to stop drinking caffeine, which is found in coffee and energy drinks, it at two in the afternoon, and others say it’s okay until seven in the evening.
Experiment and find out which time works best for you!
Set a bedtime (and try to stick to it)
If you need eight hours of sleep and your mornings start at 7am, aim to be asleep by 11pm.
That means starting your wind-down routine around 10:30pm, which can include brushing your teeth, turning off screens, and giving your body the cue that it’s time to rest.
This lines up with your natural sleep rhythm, as melatonin levels (your sleep hormone) often rise around this time.
Pushing past that sleepy feeling can lead to staying up too late and missing out on quality rest.
Limit your screentime before bed
Your phone, tablet and TV all emit blue light, which signals your brain to stay alert.
Try to limit screen use at least an hour before bed to help your mind relax.
A warm shower, light reading, or listening to calming music can help ease you into a better night’s sleep.
Create a calm and dark sleeping space
Sleeping in a cool, dark room helps signal to your body that it’s time for deep rest.
Blackout curtains, an eye mask, or even switching off standby lights can all help create a better environment for restorative sleep.
Sleep is a foundation of good health, just like staying active and eating well.
If you’re struggling with your sleep or unsure how to improve your routine, our friendly Blooms The Chemist Pharmacists are here to help.
Find your local Blooms The Chemist pharmacy here.