There is nothing quite like a deep, relaxing sleep to keep you feeling great and functioning optimally throughout the day. However, the grueling demands of life can adversely affect the quality and duration of your sleep. When your sleep time is reduced, real fatigue sets in and it could become difficult for you to handle your everyday responsibilities. Below are some natural ways in which men can improve their sleep quality:
Exercise Early
Exercise assists in promoting restful sleep; however, for maximum benefit, it should be done several hours before bedtime. The body is stimulated by exercise to secrete cortisol, which is a stress hormone. It assists in activating the signaling mechanism in the brain. This is great, except when you are trying to go to sleep. Exercise earlier in the day or try to complete your workout at least three hours before bedtime.
Use Ageless Male Max
Studies have found that adequate levels of testosterone in the body are needed to attain good quality sleep. The way it works is that testosterone helps with brain synchronization required to promote proper sleep. Optimal syncing is promoted when testosterone levels are adequate.Therefore, Ageless Male Max may be able to help.
Ageless Male Max is a supplement that can assist in significantly improving the overall quality of life in men. It contains KSM-66 Ashwagandha, an herb clinically tested to help increase levels of total testosterone in the body. Research has also shown that KSM-66 helps support a good night’s sleep when stressed.
Avoid Caffeine, Alcohol and Other Stimulants
It is a well-known fact that caffeine found in beverages like coffee, cola, and chocolate drinks is a stimulant that can cause sleeplessness. Therefore, it is important to cut off caffeine intake between four and six hours before bedtime. Likewise, smokers should abstain from the use of tobacco too close to their bedtime.
Even though alcohol may assist in inducing sleepiness, after a few hours in the body it serves as a stimulant. This increases the number of times you wake up during the night and typically decreases sleep quality. As such, the best approach is to limit the consumption of alcohol to the maximum of one to two drinks per day. It is also important to avoid alcohol consumption within three hours of your bedtime.
Transform Your Bedroom into a Sleep-Inducing Atmosphere
A cool, dark and quiet environment can assist in promoting sound sleep. This type of environment can be achieved by using earplugs to lower the volume of outside disturbances. A "white noise" device can also be used to induce sleep. Blackout shades, heavy curtains, and eye masks can also be used to block out light, which is a powerful cue that signals the brain to wake up. Keep a comfortably cool temperature of 60 to 75 degrees Fahrenheit and ensure the room is well ventilated. Most importantly, your mattress and pillows should be comfortable and help to keep your spine in alignment.