Sleep and its Relationship to Men's Health
In men, lack of sleep beyond fatigue can have health consequences. American researchers have concluded that men under the age of 65 who sleep only three to five hours a night are 55% more likely to develop prostate cancer than those who slept the recommended minimum of seven hours. If, on the other hand, the sleep time is increased to six hours, the risk drops to 29%.
Prostate cancer is a malignant tumor that occurs when cells in the prostate (man's sex gland responsible for producing semen) begin to grow uncontrollably. Unlike other types, the prostate is characterized by evolving very slowly.
Researchers suggest that lack of sleep can 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.
Science in recent years has linked poor sleep to high blood pressure, a weakened immune system, weight gain, mood swings, paranoia, depression, and an increased risk of diabetes, stroke, cardiovascular disease, dementia, and some types Of cancer. In the particular case of men, lack of sleep is also a killer of male libido.
"It's pretty simple," said Laure Mintz, author of the book A Guide to Passionate Sex for a Tired Woman. "If you are exhausted and not getting enough sleep, your sex drive will be extremely low."
Age and Quality of Sleep
Most people find that the aging process makes it difficult for them to To fall asleep. They wake up more often at night and get up earlier in the morning. Total sleep time stays the same or slightly decreases (6.5 to 7 hours per night).
The transition between sleeping and waking up is often abrupt, making older people feel like they are a lighter sleeper than when they were younger. Less time is spent sleeping soundly and without dreaming. Older men mostly wake up on average 3-4 times each night. They wake up more often because they spend less time in deep sleep. Other causes include the need to get up to urinate (nocturia), anxiety and discomfort, and pain from long-term (chronic) illnesses. It is not only about quantity but quality, a challenge for elderly men who see these sleep conditions diminish over time.
Male Sleep Hygiene
Sleep hygiene It is the practice that consists of following certain recommendations that ensure a more rested and effective sleep that promotes daytime alertness and helps to avoid sleep disorders.
Its implications go far beyond those related to the proper functioning of the body, in such a way that both the lack and a poor quality of sleep have negative repercussions on the correct diurnal functionality of men, affect their quality of life, their social and work relationships. ... and even compromise the activity and / or safety of the people with whom it is related.
Within the considerations of sleep hygiene It is to go to sleep alone and only when you are sleepy, adapting the time spent in bed to your real sleep needs, respecting the natural rest hours according to the sleep-wake cycles. This can be enhanced by establishing a regular schedule for getting up and, if possible, also for going to bed, ensuring that the hours of sleep are those necessary to satisfy adequate rest.
Reduce as much as possible the intake of stimulant beverages (coffee, tea, alcohol, etc.) and the consumption of tobacco; this especially in the hours before going to bed, since they cause a negative effect on the quality of sleep. In addition, avoid large and / or heavy meals before going to bed, as well as performing stressful activities. Light dinners are recommended, one or two hours before going to bed; however, going to bed feeling hungry is also not recommended.
Another recommendation is to do moderate exercise regularly throughout the day, preferably in the morning and until mid-afternoon, taking advantage of the benefits of doing the activity outdoors and under sunlight exposure if possible. In addition to practicing a relaxing routine by practicing relaxation techniques or exercises before going to bed, avoiding activities that require a lot of attention.
The wearing pajamas has been institutionalized as an excellent habit that predisposes the body to rest, so either pajamas short or long, a good comfortable pajamas it will make a difference when it comes to falling asleep.
Benefits of Sleeping Eight Hours in Men
The world standard to obtain the benefits of deep sleep establishes an average of 8 hours for night rest, for some men it may be more or less depending on their physical conditions or physiological needs; The truth is that a good night's rest benefits the male public in the following way:
- A healthy heart, this because blood pressure remains lower during the day after a night of uninterrupted sleep; so hypertension problems are greatly reduced.
- The man 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 demonstrated that men who have had a good night's sleep are more attractive and healthier than those who have been deprived of sleep.
- Creativity and memory are increased, this is because resting all night helps to consolidate memory, but also to reorganize information and extract the most relevant data, according to a recent study from the University of Notre Dame. According to the authors, in this way the dream encourages new and more creative ideas to be produced.
- The metabolism is improved, research from the University of Chicago reveals that weight loss diets produce better results in those men who are more rested, they even determined that people on a diet and with few hours of sleep feel more hungry than those who have slept the recommended daily hours.
- Improved performance in bed, chronic sleep deprivation can take a mental toll that affects how men perceive their own attractiveness and, in turn, sexual desire.
There are many investigations from which it has been determined that sleeping more than necessary can be counterproductive and even harmful to health, this because it causes some diseases that keep the World Health Organization on new alerts, in addition to being a symptom of problems associated with anxiety and depression. The reality is that sleep has a very basic vital function for the human being, this due to all the functions that are activated in the body during this period.
Essentially, adequate sleep allows you to recharge and recharge your energies from the fatigue and wear and tear of the day. So with that being said, sleeping soundly for eight hours is crucial and more than enough to keep you in a healthy condition.