Sleep and Its Relationship with Male Health
In men, lack of sleep beyond tiredness can have health consequences. American researchers have concluded that men under 65 years old 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 decreases 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 point out 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. In the particular case of 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 are exhausted and don't get enough sleep, your sexual desire will be extremely low."
Age and Sleep Quality
Most people find that the aging process leads them to have difficulty 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 up frequently 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, and discomfort and pain from prolonged (chronic) illnesses. It is not just about quantity but quality, a challenge for elderly men who see these sleep conditions diminish over time.
Male Sleep Hygiene
Sleep hygiene is the practice of following certain recommendations that ensure more restful and effective sleep, promoting daytime alertness and helping to avoid sleep disorders.
Its implications go far beyond those related to the proper functioning of the body, so both lack and poor quality of sleep have negative repercussions on the correct daytime functionality of men, affecting their quality of life, social and work relationships... and even compromising the activity and/or safety of the people they interact with.
Among the considerations of sleep hygiene is to go to bed only when sleepy, adapting the time spent in bed to the real sleep needs, respecting natural rest schedules according to sleep-wake cycles. This can be enhanced by establishing a regular wake-up time and, if possible, also a bedtime, ensuring that the hours of sleep are sufficient to satisfy adequate rest.
Reduce as much as possible the intake of stimulating drinks (coffee, tea, alcohol, etc.) and tobacco consumption; especially in the hours before going to bed, as they negatively affect sleep quality. Also, avoid heavy and/or large meals before bedtime, as well as stressful activities. Light dinners are recommended, one or two hours before going to bed; however, it is also not advisable to go to bed hungry.
Another recommendation is to perform moderate exercise regularly throughout the day, preferably in the morning and until mid-afternoon, taking advantage if possible of the benefits of outdoor activity and exposure to sunlight. Also, practice some relaxing routine through relaxation techniques or exercises before going to bed, avoiding activities that require much attention.
The use of pajamas has become established as an excellent habit that predisposes the body for rest, so whether it is a short pajama or long, a good comfortable pajama will make a difference when falling asleep.
Benefits of Sleeping Eight Hours for Men
The global standard to obtain the benefits of deep sleep establishes 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 truth is that a good night's rest benefits the male audience in the following ways:
- A healthy heart, because blood pressure remains 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 demonstrated that men who have slept well during the night appear more attractive and healthier than those who have been sleep-deprived.
- 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 favors the production of new and more creative ideas.
- Metabolism improves; research from the University of Chicago reveals that diets to lose weight produce better results in men who are more rested, even determining that people on a diet 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, besides being 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 period.
Essentially, sleeping properly allows recharging and recovering energy from the fatigue and wear of the day. So, having said that, sleeping deeply for eight hours is crucial and more than enough to stay in a healthy condition.
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