Latest research, from men’s healthcare company Numan, suggests there’s a sleep crisis amongst UK men with 71% of men surveyed struggling to sleep through the night.
The survey reveals that men are usually not sleeping for long enough and that, after they do go to sleep, the standard of their rest is low. The findings are cause for concern, as a consequence of the increasing body of research that indicates the critical role quality sleep plays in overall health and the prevention of illness. For instance, research from the Centre of Disease Control within the USA finds that adults that sleep lower than 7 hours an evening usually tend to suffer from issues like obesity, hypertension, and sort 2 diabetes. Also they are more liable to injuries and more likely to struggle with low mood.
Men’s trouble with sleep
Numan’s research suggests that the majority adult men are commonly failing to sleep for long enough, with respondents to their survey sleeping for a mean of 6 hours and 35 minutes per night – well wanting the optimal 9 hours and even below the NHS’ advisable minimum of seven hours.
Nearly half of men surveyed (46%) report that they find it difficult to go to sleep, while over one in ten men (13%) mention regular panic attacks and night sweats throughout the night. An additional one in ten men (9%) report taking sleeping supplements or medication before they go to bed.
Bedtime routines
In keeping with the survey, men approach bedtime in a spread of how, with over two fifths (43%) browsing content on their phone or messaging immediately before they go to bed.
The most well-liked bedtime routines:
- Browsing content on a mobile device (43%)
- Reading a book (29%)
- Having an alcoholic drink (12%)
- Exercise (9%)
- Taking sleeping supplements or medication (9%)
How struggles with sleep are impacting UK men
With so many men combating sleep, some have reported that it has had an impact on their day-to-day lives. Over 1 / 4 (27%) noted that a scarcity of sleep has affected their social life and their ability to perform at work. An additional quarter (25%) even reported that it has impacted their love life.
The survey findings have been released as Numan launches its recent, comprehensive sleep program which comprises melatonin and promethazine medication on prescription. Numan may also offer content based on CBTi (cognitive behavior therapy for insomnia) principles, and resources through its platform designed to assist patients improve their sleep habits and behaviors. Non-prescriptive CBD in the shape of gummies or capsules as options for people combating sleep shall be available from mid-September.
Our research supports our view that a major variety of men within the UK are struggling to go to sleep and stay asleep, and the numbers are a cause for concern. Sleep is significant because it is the way in which the body rests and restores itself. When men skip out on sleep it could actually increase their probabilities of developing illnesses like type 2 diabetes, obesity, depression, and more. Men must take their sleep seriously. Anyone combating sleep can take motion by changing their lifestyle, improving their bedtime routine by removing light stimulation, and, in certain cases, using supplements and drugs – all of that are options for eligible patients as a part of Numan’s recent sleep treatment program. It can also be useful to seek the advice of a medical skilled before starting a course of treatment.”
Dr Luke Pratsides, Head of Medical, Numan
Sleep hygiene suggestions: 5 rules for good sleep hygiene
1. Have a daily sleep schedule
This implies you need to fall asleep and get up at the identical time every day. As basic as this sounds, it helps to set your body’s “internal clock” so that you would be able to get the correct amount of sleep each night.
2. Avoid caffeine
Caffeine works by blocking a chemical called adenosine within the brain. In the course of the day, adenosine accumulates in your brain as a by-product of its normal activity. But at night, it’s believed this build-up is what encourages you to feel drained and fall asleep.
Since caffeine prevents the results of adenosine, drinking it within the afternoon or evening could make you’re feeling less drained when it’s time to go to bed. Subsequently, it’s best to avoid drinking caffeine within the afternoon or evening, as it could actually remain in your system for around 10 hours even after you’ve stopped drinking it.
3. Make your room right into a sleep haven and avoid scrolling in your phone late into the night
Slight adjustments to the setup of your room can set you up for vastly higher sleep. Getting things to provide help to sleep resembling a snug mattress, duvet, and pillows should make it easier to fall (and stay) asleep. Likewise, a sleeping mask or blackout blinds will help to dam any sleep-disrupting light from spilling into your room, and earplugs can muffle jarring sounds so you possibly can sleep undisturbed.
Keeping the lights off in your room before bed can be helpful, as vibrant lights interfere with melatonin production. Melatonin is referred to as the “sleep hormone” since it helps to manage the body’s circadian rhythm (the interior process that regulates your sleep-wake cycle). It’s produced mainly within the pineal gland when it gets dark and plays a major role in promoting sleep.
Light can stop melatonin production and disrupt your natural sleep-wake cycle. Blue light specifically – the sort of light emitted by phone and laptop screens – is particularly bad for sleep. It has been found to suppress melatonin for about twice so long as green light and shift circadian rhythms by twice as much, too, so try your best to avoid your phone or other screens before you go to bed.
4. Consider taking a sleep complement
To advertise the most effective sleep possible, you could find it helpful to take a sleep complement as a part of your sleep hygiene routine. Sleep aids resembling Sleep Deep contain ingredients like Montmorency cherry (a natural source of the sleep hormone melatonin) to provide help to enjoy a more restful sleep. It’s also crammed with 8 other key ingredients resembling chamomile, which helps to support optimal rest.
Sleep Deep is best taken within the evening because this enables the ingredients to kick in before you enter into slumber. When you sleep, each ingredient is gently absorbed by your body to encourage a more peaceful night’s rest, allowing you to feel more revitalized within the morning.
Before taking any complement, nonetheless, it’s best to seek advice from a clinician to be certain it’s protected so that you can take and won’t interact with any medication you’re taking. When you’ve got the all-clear, you’ll be one step closer to more blissful sleep.
5. Exercise for higher sleep
Studies have shown that exercise helps people sleep higher, regardless in the event that they have sleep problems or not. What’s more, exercise improves sleep in those affected by sleep disorders resembling obstructive sleep apnoea and insomnia.
Moderate-to-vigorous exercise can be in a position to increase sleep quality by reducing the time it takes to go to sleep, which could also be helpful for many who find it difficult to drift off at the top of the day.
For chubby and obese individuals who have obstructive sleep apnoea (a sleeping disorder where the partitions of the throat loosen up and narrow, making it significantly harder to breathe), shedding a couple of kilos will help to scale back the severity of the symptoms.
It has been suggested that over 70% of individuals with obstructive sleep apnoea can also be chubby or obese. This condition can severely impact sleep, leaving you feeling very drained throughout the day. By improving the symptoms of obstructive sleep apnoea, weight reduction can also have the ability to enhance the standard and quantity of sleep you experience each night.