Adequate sleep is the key to good health, and can benefit your heart, weight, mind, and more. The National Sleep Foundation recommends that adults (26-64) get between 7 and 9 hours each night. However, for many men, those numbers aren’t realistic because their busy lives don’t allow for that much sleep each night, or, they have trouble falling and/or staying asleep. That’s why, in honor of Men’s Health Month, the team at Difass USA has put together 8 tips to help men get the sleep they need for optimal performance.
- Stop working out three hours before bed. You can feel the exhilarating effects of increased energy for hours after your workout ends, so try to get your post-work gym time in at least three hours before you go to sleep.
- But don’t skimp on the sex. Although exercise (aside from stretching) before bed isn’t recommended, some experts say that sex before bed can help you fall asleep because it releases endorphins and you feel better about yourself.
- Make a to-do list before you go to sleep. If you have a lot to accomplish the next day, write it all down before you go to sleep to free your mind from worrying about it while you are trying to fall asleep.
- Avoid consuming alcohol before going to sleep. The alcohol may make you drowsy at first, but it will disrupt your sleep patterns as the night progresses and keep you from getting a solid, deep sleep.
- Take a hot shower or bath before bed. Afterwards, your body temperature will drop, which will relax you and put you into a deeper sleep.
- Set a nightly routine. Establishing activities you do only when you are getting ready to go to sleep helps program your mind and body to fall asleep.
- Keep it dark, cool and quiet. Before going to sleep, shut off all lights and electronics, close all shades or curtains, and consider a sleep mask to shield your eyes from any other light that can disrupt you and interfere with your body’s internal clock. Also, keep the room you’re sleeping in between 60-68 degrees, which is the optimal temperature for a good night’s rest.
- Try supplements. If you’re still having trouble sleeping, try a supplement that contains Sensoril®, which is a special extract derived from specially-grown ashwagandha leaves and roots through a patented, water-based process, without the use of any chemical solvents. Sensoril®, which has been used for thousands of years in Ayurvedic medicine to treat psychological and physical ailments, helps promote increased resistance to fatigue and tension. Difass USA makes a supplement called Dormiva™, which contains a propriety blend of Sensoril® that works right away to help you fall asleep and stay asleep through the night. And, unlike some prescription sleep aids, Dormiva™ doesn’t leave you feeling groggy in the morning.