As a young man I slept well, but when I turned 40 I started showing classic signs of insomnia. Most nights I had a hard time stopping – and then I would wake up at 3 a.m. with the thoughts racing through my head.
And I am far from alone. More than half of people in the UK don't get enough good sleep, and the impact on our mental and physical health is shocking – studies show that poor sleep contributes to a variety of life-limiting illnesses. Even more worrying is the fact that our ability to sleep well decreases as we age.
My struggles with insomnia led me to research the science of sleep and participate in a number of groundbreaking sleep experiments, including recently at a leading sleep center where cutting-edge techniques were used to treat people with a range of chronic sleep disorders. Based on my findings, I have created a highly effective plan that, over a four-week period, creates a secure foundation for good sleep for a lifetime.
As a young man I slept well, but by the time I was 40 I began to show classic signs of insomnia, writes DR MICHAEL MOSLEY. Most nights I had a hard time stopping – and then I would wake up at 3 a.m. with the thoughts racing through my head. Above: Dr. Mosley and his wife Dr. Clare Bailey, a general practitioner
In yesterday's paper I outlined how insomnia severely affects women, but today I'm focusing on men and the way poor sleep affects male physiology and the many reasons why men are prone to it Sleeping less well as you get older.
Although we all know about the hormonal changes that occur in women during midlife, men also experience hormonal upheavals that can impact sleep. As we age, levels of the stress hormone cortisol rise, which can lead to an increased likelihood of waking up at night. It's a vicious circle because poor sleep in turn leads to an increase in cortisol levels, making it harder to sleep well.
Cut down on sugary snacks
If your sleep has been interrupted for a while, you may rely on sugary snacks to boost your energy during the day.
But highly processed foods and carbonated drinks put you on a blood sugar rollercoaster that may trap you in a vicious cycle of insomnia.
If you've increased your protein and fiber intake as recommended, your cravings for junk food will likely decrease. Take advantage of this by clearing your kitchen cupboards of unhealthy foods and promising yourself not to buy them.
Testosterone levels tend to decline with age, and studies have found that lower testosterone levels lead to poorer sleep and greater problems with snoring and sleep apnea (an extreme form of snoring that can stop breathing several times a night).
I confess that I come from a family of snorers and for years I kept my wife Clare – and probably the neighbors too – awake with my bat. Snoring can be caused by the anatomy of your mouth and sinuses, too much alcohol, or allergies. However, the main reason why most people snore is being overweight. As we get older and fatter, our throats become narrower, muscles weaker, and tissues looser, causing the air to vibrate as we breathe, creating that terrible snoring sound.
Men are particularly susceptible to a snoring-related condition called sleep apnea, which causes you to be unable to breathe hundreds of times a night and is much more likely if you are overweight or drink heavily. The condition affects one in four men (and one in ten women) and is extremely harmful if left untreated. Depriving your brain and body of oxygen every night doubles your risk of sudden death and increases your risk of Alzheimer's and dementia.
When I lost 20 pounds (9 kg) in 2012, I also lost an inch of fat around my neck and my snoring improved dramatically. Therefore, I can tell you with some certainty that losing weight will help you sleep better.
Additionally, science shows that better sleep reduces the chances of you overeating, making losing inches off your waist and neck (the most common cause of snoring and sleep apnea) much easier.
As I explained in yesterday's paper, one of the cornerstones of my four-week sleep plan, which works for both men and women, is switching to a Mediterranean diet, which provides all the nutrients your body needs for a good night's sleep and the Chemicals minimized additives that can hinder sleep.
But as you reach the second week of the plan, I recommend incorporating another powerful nutritional tool – TIME-Restricted Eating (TRE). This is the simplest and easiest form of fasting – you simply extend the duration of the normal night fast that occurs while you sleep by eating either an early dinner or a late breakfast.
This will help strengthen the circadian rhythm, which controls the sleep-wake cycle, and improve the quality of your kip. It also increases the release of human growth hormone, which helps the body repair itself at night, meaning you're more likely to wake up feeling refreshed and rejuvenated. Your goal should be to finish your dinner at least three hours before bed and avoid snacking in the meantime.
If your sleep has been interrupted for a while, you may rely on sugary snacks to boost your energy during the day. But highly processed foods and carbonated drinks put you on a blood sugar rollercoaster that may trap you in a vicious cycle of insomnia.
Give up the alcohol
A few drinks can help you feel calmer at night, but excessive alcohol consumption will inevitably lead to snoring and poorer sleep later. If you drink every night and suffer from insomnia, I strongly advise you to stop.
More exercise will shorten trips to the bathroom
More than half of all men over 45 have to get up at night to go to the toilet. Nocturia (waking up two or more times a night to urinate) is usually caused by your prostate enlarging and pressing on your urethra as you age (although this can also be a sign of diabetes, so if you're worried, you should to do this). a conversation with your family doctor).
The good news is that regular exercise can help. A 2018 study (2018 by Loyola University in Chicago) found that men who were physically active for one or more hours per week had a 13 percent lower risk of reporting nocturia and a 34 percent lower risk of severe nocturia (waking up three or more times) than men who did not engage in physical activity.
Exercise is thought to help reduce height, improve sleep, reduce sympathetic nervous system activity (the branch of the nervous system that prepares the body for a fight-or-flight response), and increase levels of systemic inflammation reduce.
Avoid drinking coffee after lunch
The caffeine in coffee, tea, cola and energy drinks binds to your brain's receptors for adenosine – the natural hormone that makes you sleepy – keeping you alert during the day.
However, this can seriously affect your sleep. The average half-life of caffeine is about five hours. This means that if you drink a cup of coffee at 6 p.m., half of the caffeine will still be running through your body at 11 p.m. and a quarter will still be present at 4 a.m. Your ability to sleep after a day of caffeine depends on your gender, age, weight, genetics, and the medications you take.
You should limit coffee consumption to the time before your lunch break
However, if you do not sleep as well as you would like, it is advisable to limit coffee consumption to a maximum of two to three cups per day and drink them before lunchtime, preferably not within an hour of waking up. It is better to drink the first morning coffee for breakfast. Switch to herbal teas in the afternoon.
SEX BEFORE SLEEP GIVES YOU THE ZZZZ FACTOR
No matter how tired you feel, don't miss the opportunity for intimacy – studies show that sex can improve the quality of your sleep. That's because regular sex increases levels of a hormone called oxytocin (known as the “love hormone” because it promotes human bonding) while lowering levels of stress hormones like cortisol – and this soporific effect is even stronger in men than in men Women.
Switching to a Mediterranean diet, as recommended in this sleep plan, should also boost your sexual performance a bit.
Studies have shown that foods such as fatty fish, olive oil, garlic, onions, shallots, leeks and beets help improve blood flow to the sexual organs and minimize the risk of impotence.
KEEP A DIARY TO RECORD YOUR PROGRESS
My four-week plan for better sleep combines the latest research to help you retrain your sleep muscles and gradually build good habits that ensure top-notch sleep. If you've implemented my suggestions for week one—make sure your bedroom is comfortable, dark, and cozy, set specific times for going to bed and waking up in the morning, and eating a Mediterranean diet—your sleep quality should improve . Keep your sleep diary and check your sleep efficiency score regularly. You can download a sleep journal template at fast-asleep.com. Now you should be ready to take some additional steps to improve your sleep training.
The faster way may be the better way
To maximize your chances of getting a deep sleep, you can try incorporating a little TRE now, which means extending the amount of time your body can rest without having to digest food. I recommend starting with a 12:12 schedule, which means not eating for 12 hours (e.g. overnight between 8:00 p.m. and 8:00 a.m.). Try to maintain TRE five days a week. If this becomes easy, you can continue fasting for 14 hours (14:10) in the third week of this plan and finally 16 hours (16:8) until the fourth week.
Another rule is not to eat anything within three hours of going to bed. This gives your body enough time to digest and ensures that as bedtime approaches, your body temperature begins to drop to encourage sleep.
ALWAYS PUT QUALITY OVER QUANTITY
A very effective strategy for improving sleep is a sleep restriction therapy program. In my new book I describe how to do this safely, but the idea is that you continue to get up at the same time every morning for a few weeks but go to bed later in the evening.
By spending less time in bed, you will ensure that you are tired and sleeping soundly when you go to bed.
If you don't wake up for a long time during the night, you can “reward” yourself with an extra 20 minutes in bed (which means moving your bedtime forward by 20 minutes). On the other hand, if you still find it difficult to finish bedtime or spend a lot of time awake in bed, I'm afraid you'll need to maintain your later bedtime for at least another week. Sleep restriction works, but for some people it takes time.
It's time to keep the watch out of reach
When you wake up at night, resist the temptation to look at the clock. Calm your mind, don't fret and try “progressive muscle relaxation”.
As you breathe in, tense a muscle group for five seconds (for example, make a fist with your right hand), and then release the tension in that muscle as you breathe out. As you do this, imagine the stressful feelings flowing out of your body. Relax and then walk around your body from fingers to toes, tensing and relaxing one muscle group at a time. You should sleep before you reach your toes.
Don't convince yourself to stay awake
Once you're halfway through the four-week plan, your sleep diary should show improvements in the depth and quality of your sleep. It's time to add a few extra layers to really solidify your sleep muscles. First, make a pact with yourself and stop talking about sleep. If someone asks how the program is going, say “Great, thanks” (even if you’re having a difficult day).
By channeling positive thoughts, you can reduce some of the stress and negativity you may associate with sleep. Slow down the negative spiral and remember that you “sometimes” have trouble sleeping, rather than falling into the self-fulfilling prophecy that comes with the label “insomnia.”
Once you're halfway through the four-week plan, your sleep diary should show improvements in the depth and quality of your sleep
WHY BEANS MEANS A GOODNIGHT KIP
Beans, peas, and lentils aren't for everyone, but they are a highly nutritious form of vegetarian protein, extremely inexpensive, and they provide a form of soluble fiber that your “good” gut microbiome loves to feast on. When well-nourished, these bacterial populations produce the feel-good hormone serotonin, which plays a role in regulating appetite, digestion and, most importantly, sleep.
Walk this way to enjoy the bliss before bedtime
As your sleep quality improves, your energy levels should rise again. This means that if you haven't already, it's time to incorporate regular exercise into your daily routine – not only because exercise is very good for almost every aspect of your mental and physical health, but also because it improves your Sleep improved. Resistance exercises (strength training) are particularly beneficial.
If you have trouble falling asleep at night, I highly recommend making a morning walk a habit.
This exposes you to bright light, which helps regulate your circadian rhythm, meaning you're more likely to feel sleepy before bed – and if you add some strength training into the mix, that's even better.
Don’t stress – take a deep breath
If mild stress and anxiety are affecting your sleep, try these breathing exercises that have been proven to help reduce stress. Start by breathing in slowly and deeply through your nose to allow the air to really fill your lungs.
Place a hand on your stomach – you should feel it bloating.
Hold for a count of two, then slowly exhale through your mouth. Your heart rate will slow down and you will feel more relaxed.
Alternatively, try this: Breathe deeply through your nose while mentally counting to four. Hold your breath and count to two. Breathe out through your mouth for a count of four.
© Dr. Michael Mosley, 2023 Adapted by Louise Atkinson from 4 Weeks To Better Sleep by Dr. Michael Mosley (Short Books, £14.99).