Sleep is one of the most essential pillars of health. It impacts mental, physical, and emotional well-being. For men over 30, getting enough sleep is even more important because their metabolism slows down as they age. This can also lead to increased stress levels and decreased production of hormones such as testosterone.

Think about this: about 71% of Australians struggle to get a good night’s sleep. This can be due to poor sleep habits and the lack of an ideal sleeping environment. So, how can you correct this? (1)

Read on as this article will discuss sleeping practices every man over 30 should adopt.

Create a conducive sleep environment

Your environment can determine the quality of slumber you’ll get. Poor-quality mattresses, bright lights, or excessive noise can significantly affect your sleep.

Upgrading your mattress is a good place to start. If you’re looking for mattresses online or in physical stores, go for one that offers head-to-toe precision support to ensure proper spine alignment and prevent neck sprain and pain in the morning, enhanced pressure relief, and is free from allergens. You can combine it with pillows suited to your body type and sleep position.

Turning down any lights before you sleep is also ideal, as this can be a distraction. If there are some lights from outside, especially if you live in the city, get blackout curtains or wear an eye mask to block them out. Even small amounts of light can interfere with melatonin production and cause sleep problems.

Establish a consistent sleep schedule

The human body thrives on routine, so training your circadian rhythm to follow a specific routine is essential. This internal clock relies on a consistent sleep schedule to regulate functions like hormone production, digestion, and energy levels. But for men over 30, this can be a problem as they struggle with busy schedules due to work, social obligations, or late-night screen time.

It’s helpful to wake up and sleep at similar times every day, including weekends. While it can be tempting to spend more time on your screen during weekends, inconsistent sleep patterns may impact your rest and energy levels over time.

If you’re having trouble adjusting to a new sleep schedule, start by gradually shifting your bedtime by 15 minutes earlier or later each day. Continue this routine until you find the perfect time to go to bed that works for you daily. You can also have a bedtime routine, such as reading or meditating, to signal your body that it’s time to power down and be ready for bed.

Limit stimulants and alcohol

What you consume during the day can have a profound impact on what your sleep will be like. Caffeine and alcohol can significantly affect your sleep quality. Research shows that caffeine consumption can reduce sleep time by 45 minutes and efficiency by 7%. (2)

The best way to minimize the impact of stimulants is to avoid drinking coffee, tea, or energy drinks after 2 PM. How about alcohol? Now, while it’s often associated with relaxation, it’s known to interfere with REM sleep, the restorative phase of the sleep cycle. This can leave you feeling groggy and unrefreshed the next morning.

You can opt for healthier alternatives, such as herbal teas like chamomile or peppermint, which can promote relaxation.

Have relaxation techniques

Stress can be challenging, especially for men juggling work, family, personal life, and social responsibilities. This can impact their mental health and ultimately affect their sleep hygiene. To combat this stress, men can start incorporating relaxation techniques such as meditation, yoga, and listening to calming music.

One study on older adults who had trouble sleeping found that those who practised mindfulness had less insomnia and fatigue. Simple breathing exercises, such as inhaling deeply for four seconds, holding for four seconds, and exhaling for four seconds, can also help lower your heart rate and relax your muscles. (3)

You can also try taking a warm bath before bed, which can relax your body and calm it down, signalling that it’s time to rest.

Focus on diet and exercise

What you choose to eat and how active you are during the day can influence how well you sleep. If you have heavy or spicy meals, they might upset your stomach and throw off your sleep quality. Refined carbs and foods high in sugar can lead to spikes and drops in your blood sugar, which can definitely disturb your sleep.

Exercise plays a key role in establishing a healthy sleep routine as well. Your body needs to recover after working out, and that can lead to better rest at night. Still, it’s a good idea to steer clear of intense workouts right before bed since they can elevate your heart rate and give you an energy boost.

Strike a balance between your diet and workouts to ensure you’re not pushing your body too much.

Final thoughts

Men over 30 need to ensure they’re mentally, physically, and emotionally sound. Creating a conducive sleeping environment, adopting a consistent schedule, and focusing on nutrition and relaxation strategies may support more restful sleep and better health overall.

References:

1. ‘Major flow-on effects’: Australia’s sleep struggle — and how much you need’, Source: https://www.sbs.com.au/news/article/how-australians-are-struggling-with-sleep-and-how-much-you-need/jnuz2p0t4

2. ‘The effect of caffeine on subsequent sleep: A systematic review and meta-analysis’, Source: https://www.sciencedirect.com/science/article/pii/S1087079223000205

3. ‘Mindfulness meditation helps fight insomnia, improves sleep’, Source: https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.