Sleep and Its Relationship with Men's Health
In men, lack of sleep beyond tiredness can have health consequences. American researchers have concluded that men under 65 who sleep only three to five hours per night have a 55% higher chance of developing prostate cancer than those who slept the recommended minimum of seven hours. If, instead, sleep time is increased to six hours, the risk drops to 29%.
Prostate cancer is the malignant tumor that originates when prostate cells (the male sexual gland responsible for producing semen) begin to grow uncontrollably. Unlike other types, prostate cancer is characterized by very slow progression.
Researchers suggest that lack of sleep may inhibit the production of melatonin, the hormone that regulates the human body's biological clock. Low production of this hormone can lead to increased genetic mutations, reduced DNA repair, and a weakened immune system, which in turn can contribute to tumor progression.
In recent years, science has linked poor sleep with high blood pressure, a weakened immune system, weight gain, mood changes, paranoia, depression, and a higher risk of diabetes, stroke, cardiovascular disease, dementia, and some types of cancer. Specifically for men, lack of sleep is also a killer of male libido.
"It's quite simple," said Laure Mintz, author of the book Passionate Sex Guide for a Tired Woman. "If you're exhausted and don't get enough sleep, your sexual desire will be extremely low."
Age and Sleep Quality
Most people find that aging leads to difficulties falling asleep. They wake up more frequently during the night and get up earlier in the morning. Total sleep time remains the same or slightly decreases (6.5 to 7 hours per night).
The transition between sleep and waking is abrupt, making older people feel they have lighter sleep than when they were young. Less time is spent in deep, dreamless sleep. Older men mostly wake up on average 3 to 4 times each night. They wake more often because they spend less time in deep sleep. Other causes include the need to get up to urinate (nocturia), anxiety, discomfort, and pain from chronic illnesses. It’s not just about quantity but quality, a challenge for elderly men whose sleep conditions decline over time.
Men’s Sleep Hygiene
Sleep hygiene is the practice of following certain recommendations to ensure more restful and effective sleep that promotes daytime alertness and helps prevent sleep disorders.
Its implications go far beyond the proper functioning of the body, so both lack and poor quality of sleep have negative effects on men’s daytime functionality, affecting their quality of life, social and work relationships... and even compromising the activity and/or safety of those they interact with.
Among the considerations of sleep hygiene is going to bed only when truly sleepy, adjusting time in bed to actual sleep needs, respecting natural rest schedules according to sleep-wake cycles. This can be enhanced by setting a regular wake-up time and, if possible, a regular bedtime, ensuring enough hours of sleep to achieve proper rest.
Reduce as much as possible the intake of stimulating drinks (coffee, tea, alcohol, etc.) and tobacco consumption, especially in the hours before bedtime, as they negatively affect sleep quality. Also, avoid heavy or large meals before bed, as well as stressful activities. Light dinners one or two hours before bedtime are recommended; however, going to bed hungry is also not advised.
Another recommendation is to do moderate exercise regularly throughout the day, preferably in the morning and until mid-afternoon, taking advantage if possible of outdoor activity and sunlight exposure. Also, practice relaxing routines through relaxation techniques or exercises before bed, avoiding activities that require much attention.
The use of pajamas has become an excellent habit that prepares the body for rest, so whether it’s a short pajama or a long one, a good comfortable pajama will make a difference when falling asleep.
Benefits of Sleeping Eight Hours for Men
The global standard for obtaining the benefits of deep sleep sets an average of 8 hours for nighttime rest; for some men, it may be more or less depending on their physical conditions or physiological needs. The fact is that a good night’s rest benefits men in the following ways:
- A healthy heart, because blood pressure stays lower during the day after a night of uninterrupted sleep; thus, hypertension problems are considerably reduced.
- Men can look more attractive and rested; it is proven that sleeping well is an effective beauty treatment, according to a study published in the British Medical Journal. Its authors showed that men who slept well overnight appeared more attractive and healthier than those deprived of sleep.
- Creativity and memory increase, because resting all night helps consolidate memory, but also reorganize information and extract the most relevant data, according to a recent study from the University of Notre Dame. According to the authors, sleep thus promotes the generation of new and more creative ideas.
- Metabolism improves; research from the University of Chicago reveals that weight-loss diets produce better results in men who are more rested. They even found that people on diets with few hours of sleep feel hungrier than those who have slept the recommended daily hours.
- Performance in bed improves; chronic sleep deprivation can take a mental toll that affects how men perceive their own attractiveness and, in turn, sexual desire.
Many studies have determined that sleeping too much can be counterproductive and even harmful to health, as it causes some diseases that keep the World Health Organization on alert, and it can also be a symptom of problems associated with anxiety and depression. The reality is that sleep has a very basic vital function for humans, due to all the functions activated in the body during this time.
Essentially, sleeping properly allows recharging and recovering energy from the day’s fatigue and wear. So, having said that, sleeping deeply for eight hours is crucial and more than enough to stay healthy.
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