Sleep and its Relationship with Male Health
In men, lack of sleep beyond fatigue can have health consequences. American researchers have concluded that men under 65 who sleep only three to five hours a night are 55% more likely to develop prostate cancer than those who sleep the minimum recommended seven hours. If, on the other hand, sleep time is increased to six hours, the risk decreases to 29%.
Prostate cancer is the malignant tumor that originates when the cells of the prostate (the male sexual gland responsible for producing semen) begin to grow uncontrollably. Unlike other types, prostate cancer is characterized by evolving very slowly.
Researchers point out that lack of sleep can inhibit the production of melatonin, the hormone that regulates the biological clock of the human body. Low production of this hormone can lead to an increase in genetic mutations, a reduction in 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 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 quite simple," said Laure Mintz, author of the book The Passionate Sex Guide for a Tired Woman. "If you're exhausted and not getting enough sleep, your sexual desire will be extremely low."
Age and Sleep Quality
Most people find that the aging process leads them to have difficulties in falling asleep. They wake up more frequently during the night and get up earlier in the morning. The total sleep time remains the same or decreases slightly (6.5 to 7 hours per night).
The transition between sleep and waking up is often abrupt, which makes older people feel that they have lighter sleep than when they were young. They spend less time sleeping deeply and without dreaming. Older men typically wake up on average 3 to 4 times each night. They wake up more frequently 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 chronic illnesses. It is not just about quantity but also 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 a more restful and effective sleep that promotes daytime alertness and helps prevent sleep disorders.
Its implications go far beyond those related to the proper functioning of the organism, so that both the lack of sleep and poor sleep quality have negative repercussions on the correct daytime functionality of a person, affecting their quality of life, social and work relationships... and even compromising the activity and/or safety of the people they interact with.
Within the considerations of sleep hygiene is to go to bed only when feeling sleepy, adapting the time spent in bed to the actual sleep needs, respecting the natural rest schedules according to the sleep-wake cycles. This can be enhanced by establishing a regular schedule for the wake-up time and, if possible, also for the bedtime, ensuring that the hours of sleep are sufficient to provide adequate rest.
Reduce the intake of stimulating beverages (coffee, tea, alcohol, etc.) and tobacco consumption as much as possible; especially in the hours before going to bed, as they have a negative effect on sleep quality. Additionally, avoid heavy and/or rich meals before bedtime, as well as engaging in stressful activities. Light dinners are recommended one or two hours before going to bed; however, it is also not advisable to go to bed feeling hungry.
Another recommendation is to engage in moderate exercise regularly throughout the day, preferably in the morning and until mid-afternoon, taking advantage of the benefits of exercising outdoors and under sunlight exposure if possible. Additionally, practicing a relaxing routine through relaxation techniques or exercises before going to bed is advised, avoiding activities that require a lot of attention.
The use of pajamas has been institutionalized as an excellent habit that predisposes the body for rest, so whether it's a short or long comfortable pajama, a good comfortable pajama will make a difference when it comes to falling asleep.
Benefits of Sleeping Eight Hours in 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 truth is that a good night's rest benefits the male public in the following ways:
- A healthy heart, this is 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 has been 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; 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 sleep 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 determined that people on a diet and with few hours of sleep tend to feel hungrier than those who have slept the recommended daily hours.
- Improves 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 studies that have determined that oversleeping can be counterproductive and even harmful to health, as it can cause certain 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 function that is vital for humans, due to all the functions that are activated in the body during this period.
Essentially, sleeping properly allows you to recharge and recover from the fatigue and wear of the day. So, that said, sleeping deeply for eight hours is crucial and more than enough to maintain a healthy condition.
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