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Tips For Improving Sleep Quality

Bad sleep doesn’t just make you tired — it affects your focus, mood, energy, and even long-term health. This post covers practical ways to get better sleep, avoid common issues, and deal with the problems many guys ignore for too long.

Sleep Basics

Left side: a man yawning to represent the effects of poor sleep labelled Lack of Sleep. Right side: a calm, sleeping man labelled Healthy Rest

Why Sleep Matters for Your Health

Ever notice how one bad night's sleep turns you into a forgetful grouch who can't focus? While the occasional rough night won't wreck your health, consistently poor sleep dulls your body's capabilities. 

It messes with everything from your weight to your immune system, and even puts you at higher risk for serious problems like heart disease and diabetes.
stair-step diagram on a plain background, divided into four labeled segments: Stage 1 (Light Sleep) Stage 2 (Deeper Sleep) Stage 3 (Deepest Sleep) REM (Dreaming Stage)

How Sleep Cycles Work

Sleep happens in stages throughout the night. You go through non-REM sleep in three deeper stages, then into REM sleep where dreams happen. Each stage helps your body and brain process memories, repair muscles, and build up energy for the next day.
a simple bed icon on a clean background, with a 7–9h label near it. Below the bed, a minimal wave diagram (representing uninterrupted sleep cycles) accompanied by a short note Quality is key.

How Much Sleep You Need

Most adults need between 7-9 hours of sleep each night, though this changes based on your age, lifestyle, and what you do each day. The quality of your sleep matters just as much as how long you sleep - your body works best when you sleep through complete cycles without waking up.

Your Ideal Sleep Space

Your bedroom should help you recover from everything and everyone that wore you down that day. It needs to be right for you to get proper rest. Focus on three main things: temperature, light, and sound.
two men under separate blankets on each side of the bed to hint at individualized temperature control. near the bed, labelled 60–67°F (15–19°C). a tiny fan icon off to one side, indicates an option for cooling.

How to Get the Right Temperature

Your body likes it cool when you sleep, around 60-67°F (15-19°C). Memory foam mattresses might feel great but they trap heat like a hot sandwich. If you sleep hot, try a gel mattress topper or switch to bamboo sheets - they're better at pulling heat away from your body than standard cotton. Some guys even keep a spare pillow nearby to flip to the cool side without having to fully wake up.
a plain background, with drawn curtains blocking out light. A man in bed wearing a sleep mask Labelled Blackout Curtains and Sleep Mask

How to Control Light

Your body notices when light levels change. When it's dark, your brain gets ready to sleep, that's why blackout curtains and sleep masks can help to improve your sleep quality. In the evening (or whenever you're ready to sleep) try to lower your exposure to light, bit by bit, to help your body settle down.
tidy bedroom with soft blue and green accents on a plain background. Furniture is minimal and neatly arranged. Includes labels like Calming Colours or Clutter-Free Zone.

How to Make Your Room Peaceful

Colors and the way you arrange your room can affect how well you relax. Soft blues and greens tend to help people feel calm. Try to keep your room tidy too - a messy room can make you feel stressed and irritable without you even knowing it.

How to Keep Your Room Quiet

Traffic, noisy neighbours, noisy kids or a snoring partner can all keep you awake. A white noise machine or sleep sounds can help block-out unwanted noise. You can find plenty of free sleep sounds online - try storm, private jet cabin or driving in rain sounds. Use an adblocker or download sounds to your phone so ads won't interrupt your sleep. Start with a 10-minute track to see what works for you - some guys prefer ocean sounds, while others like the steady hum of a fan or hair dryer.

Evening Routine & Daily Habits

A consistent pre-sleep routine helps signal to your body that it’s time to wind down. Going to bed and waking up at the same time every day helps regulate your internal clock.
feet in footspa, man in warm bath, man reading in bed

How To Wind-down before Bed

First, drop your shoulders and take deep breaths to help your mind calm down.
  • A warm bath can help relax your mind and muscles.
  • A foot spa helps relax tired feet and sore legs.
  • Lying down while reading a book works well too - just pick something that won't get you too excited or worried.
    • a minimal outline of a bed with a man sleeping, with small sweat droplets around his head. a glass of whiskey with a Late Alcohol? label. In another corner, layered blankets labelled Light Layers This visually communicates that excess heat from alcohol, heavy blankets, or supplements can lead to night sweats, and that switching to lighter, peel-off bedding helps

    How to Deal with Night Sweats

    You've got your room cool, but still wake up glistening? Night sweats hit way more guys than you'd think. That evening glass of whiskey might help you fall asleep, but alcohol is famous for causing night sweats.

    Pre-workout supplements can do the same thing, especially if you take them after 4pm. And those thick winter duvets? Switch to layers you can peel off - like a light blanket with a throw on top.
    man sleeping on a bed on one side and a bright, glowing smartphone on the other. blue light waves radiate from the phone to indicate its wake-up effect. a tiny clock labelled 1 Hour Before Bed: Switch to night mode.

    Why You Should Avoid Screens

    We are advised to stay away from phones, tablets, and computers an hour before bed. These devices give off blue light that makes your brain think it's still daytime. 

    Dim your screens or switch to night mode a few hours before bed. You could try listening to some calm music online (soft saxophone jazz works for many people) or an  audiobook.
    Workout Silhouette: A person lifting weights labelled Finish 2–3h Before Bed BCAA Container: Watch Timing label. Cool Shower: A showerhead with water labelled Cool Down With a Shower

    How Your Evening Workout Affects Sleep

    That post-workout protein shake might be sabotaging your sleep. If you hit the gym after work, try to finish your shake at least 2-3 hours before bed. 

    Your body temperature stays high for about 90 minutes after training, so a cool shower before bed can help bring it down faster. And here's something most guys don't know - BCAAs too close to bedtime can be as stimulating as strong coffee for some people.
    Left Side: A small bowl of oatmeal with almond milk and a banana with almond butter, labelled Good Sleep Foods, tart cherries labelled Promotes Melatonin. Right Side: A slice of pizza and a protein bar labelled Too Sugary and Disrupts Sleep.

    What to Eat for Better Sleep

    Going to bed hungry makes your brain as alert as a security guard. But that leftover pizza isn't the answer either. Try something like warm oatmeal with almond milk, or banana with almond butter. They have compounds that help make melatonin - your sleep hormone. Skip the protein bar though - they often pack as much sugar as a candy bar and some have a good amount of hidden caffeine for that "energy boost" marketing claim.
    Left Side: A man napping in a recliner with a short timer icon labelled 20 min and 1–3pm. Right Side: The same man, but with a clock showing a 2-hour timespan and exaggerated ZZZ, labelled Too Long—Ruins Night-time Sleep

    When Naps Go Wrong

    A power nap can save your day, but time it wrong and you'll feel worse than before. The best time is between 1-3pm, and keep it short - 20 minutes max. Longer naps put you into deep sleep, which is why you wake up feeling like you've time-traveled and can't remember your own name. Those 2-hour weekend couch naps? They're why you end up wide awake at 3am on Sunday night.

    Tackle Stress for Better Rest

    a minimalist outline of a man’s head and shoulders, with visible tension lines around the jaw or shoulders. Includes a small spike icon labelled High Cortisol = Low Melatonin. Next to the figure there are brief labels like Work, Money, and Family indicating the common stressors that sabotage men’s sleep.

    How Stress Affects Men's Sleep

    Men tend to carry stress in their shoulders and jaw, which can lead to teeth grinding and tension headaches at night. Your body also pumps out cortisol when stressed, which fights against melatonin - your sleep hormone. Work pressure, financial stress, and relationship tensions are the top three sleep-killers for men, but most guys don't talk about it until it seriously affects their sleep.
    Progressive Muscle Relaxation: a man lying down, with arrows marking different muscle groups (feet, legs, arms, shoulders), labelled Tense/Release. 5-5-5 Breathing: A circular timer icon showing three segments, each labelled In 6, Hold 6, Out 6.

    Quick Ways to De-stress Before Bed

    Instead of reaching for a drink to unwind (which actually disrupts sleep), try progressive muscle relaxation.

    Start at your feet and work up, tensing each muscle group for 5 seconds, then releasing. This helps drop your heart rate and blood pressure naturally.

    Another thing that works well for men: while lying in bed - breathe in for 5 counts, hold for 5, out for 5. Do it till you drift off to sleep.
    a man standing by a window with the sun shining in labelled Morning Light Means Better Sleep Later

    Why Sunlight Matters for Sleep

    Morning sunlight tells your body that it's time to be awake and active. Even 10-15 minutes of outdoor light helps set your body clock for better sleep later.

    For those of us working inside all day: Have your morning drink outside, eat lunch near a window, or take a quick walk when the sun is up. If you're stuck with bad weather or working night shifts, a light therapy lamp mimics natural sunlight and can help to keep your sleep schedule on track.

    When to Get Professional Help

    If you’ve tried various strategies and still struggle with sleep, or if your sleep issues impact your daily life, it may be time to consult a healthcare provider.
    a man with a noticeably thick neck accompanied by subtle zzz. Next to it, a small smartphone icon displaying a wave pattern labelled Snore Detection.

    Why Men Often Have Sleep Apnea

    Think you just snore a bit? If you can't get through a movie without nodding off, or need three coffees to function, it might be sleep apnea.

    As well as overweight guys, those with thick necks or strong jawlines often have it too. Even athletes get it. Unfortunately your body gets used to poor sleep and you think feeling tired is normal. A recording app can catch the tell-tale signs - snoring that stops and starts, or gasping sounds.
    man lying in bed with two small icons near his legs and head: Leg Icon labelled Restless Legs.a simple Z with a slash through it, labelled Insomnia. Add a short note: Men Often Ignore These Issues beneath the silhouette.

    Other Common Sleep Issues for Men

    Beyond sleep apnea, men often deal with restless legs syndrome and insomnia.

    Work stress, evening workouts, and certain supplements can trigger these problems. The major downside is that men tend to ignore these issues longer than they should.
    Therapy: A simple thought bubble representing CBT-I. Medication: A small pill bottle labelled Short-Term Use. Alternative Approaches: Two smaller icons, one vegetable (for the health program), and another showing a calming wave (for hypnotherapy).

    Treatment Options for Sleep Disorders

    Treatments vary depending on the disorder. Cognitive-behavioral therapy for insomnia (CBT-I) is effective for many, while medications are usually a short-term solution. 

    Non-sleep therapies can also help you to achieve better sleep, for example Wildfit (Health Program) and Marissa Peer's Uncompromised Life(Transformational Hypnotherapy).

    Discuss options with your doctor.

    The Sleep Fix Starts Here

    Most sleep problems don’t fix themselves — but they’re not hard to deal with once you know what’s causing them. Start by trying one or two of the tips above, and if things still don’t improve, speak to your doctor. You’re not meant to feel exhausted all the time — and good sleep makes everything else easier.

    Drop into the comments and share what’s been keeping you up — someone else might have been through the same.
    Or check out our posts on habits that cause mental stress and setting goals for yourself — sleep isn’t the only piece of the puzzle.
    You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare provider

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