Why Sleep Hygiene is Important for Mental Health
Going to war with exhaustion can be...well exhausting. Having poor sleep hygiene and not being able to fix it can lead to depression, anxiety, and a slew of other health issues both mental and physical. When a man finds himself in this cycle it's awfully hard to break because the exhaustion feeds the bad habits that perpetuate the problem causing even more exhaustion. That cycle can leave someone feeling helpless. Sleep hygiene is all about habits and practices that can help you get a good night's sleep. It's important for everyone to prioritize sleep. In my conversations with other men, I've found a sense of accomplishment out of guys that sleep for four or five hours a night. I've heard things like, "I can sleep when I'm dead" or "Sleep is for people who can't keep the train moving!" Tough guys, you're quite literally killing yourself. Sleep in a cornerstone of health and it's not weak to say, "I'm tired and need some rest." If you're having trouble sleeping, or if you just want to improve your sleep quality, here are some best practices and a few product suggestions that can help:
Best Practices for Establishing Good Sleep Hygiene
Establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, including on weekends. This helps regulate your body's natural sleep-wake cycle. I'll be honest in that I've not done a great job of this but giving myself windows of times to go to sleep has been very helpful. My morning routine is pretty consistent, but I've tried to set an hour window at night within which I'll lay down and actively try to go to sleep. I definitely sacrifice that schedule from time to time if I find myself hanging out with friends later than my "bedtime" or watching a movie with my wife but by-in-large I try to stick to it, and it's been helpful.
Create a Comfortable Sleep Environment. If you've ever slept on an uncomfortable mattress, with a clumpy pillow, or scratchy sheets you know that you might as well just throw in the towel when it comes to getting any rest. If you haven't created a comfortable sleep environment for yourself stop what you're doing and write out a list of things that keep you from being comfortable while you try to sleep and put a strategy together to fix them. I realize mattresses, pillows, and sheets aren't free but chip away at them until you're able to get a good night's rest. Keep your bedroom cool, dark, and quiet, and utilize some of the products listed below if you need them.
Unplug before bed. Set aside some time before bed to relax and unwind. Avoid screens (phone, TV, computer) for at least an hour before bed, or at a minimum make sure your blue light filter is on. Blue light from screens can interfere with your body's production of the sleep hormone melatonin. The folks over at Fingerprint for Success discuss this in their article "Sleep and mental health: The latest science and tips to improve both" which you can find here. When I started trying to do this (I'm still working on it) I found myself having more conversations with my wife, reading books from time to time, and even stretching before bed which actually helped me feel better in the morning. This is hands down the most difficult advice for me to follow but it definitely seems to help when I practice it regularly.
Exercise! I had a rest day yesterday and, as I write this, have had absolutely no real physical activity today but when I wrap up this post, I'll be going to get on the elliptical and doing something to pump my heart rate. Even in the moments when you feel so exhausted that you just don't think that you can get the workout in think through what you're going to do with your time. If you're going to relax and watch a show, ask yourself if you can watch it on a device while going for a walk on a treadmill. Is it something you can listen to while doing anything active at all? Even if it's a 5-minute walk around the block get it in and you'll create the kind of habit that will help you build energy and help you get more rest that evening. Physical activity can help improve your sleep quality, as long as you don't do it too close to bedtime.
Avoid alcohol and caffeine before bed. Both of these substances can interfere with your sleep, so it's best to avoid them in the hours leading up to bedtime. I know a ton of guys who utilize the "night cap" to get some extra rest or have a couple of cold beers before bed to knock off the edge and be able to get some sleep. The problem is it actually inhibits your ability to get restful sleep. I haven't heard too many people balk at the idea of caffeine making it harder to get to sleep but alcohol is definitely a point of contention. For guys who are questioning if there's any legitimacy to the idea that cutting out alcohol before bed can actually help you sleep ask yourself one question, "Do I feel rested when I wake up after a night cap?" If you do, then more power to you. I'm not at all wanting to decrease the amount of sleep that you're getting but I'd be willing to be that a ton of guys who read this will answer that they still feel super tired when they wake up in the morning.
Product Recommendations
I'm going to link a few products that can help with sleep. Feel free to try them and let me know if they helped at all. You can let us know on the website via chat, you can email us, or you can hit us up on socials to give us any input that you have. We really are wanting to build a community here. I enjoy the writing and getting my thoughts out BUT the ultimate goal is to have men interacting with one another in a positive way that helps each of us prioritize our mental health and normalizes us expressing emotions.
White noise machine. A white noise machine can help drown out any disruptive sounds and create a more soothing sleep environment. The one linked here has 31 different sounds and features an optional auto timer to turn off the machine after you've dosed off. I personally picked this one to link because I dig the woodgrain design but there are tons out there if this isn't your style.
Weighted blanket. Weighted blankets can provide a sense of comfort and security, which can help you relax and fall asleep more easily. Full disclosure on this one. I personally feel claustrophobic in these things, but I've got friends who swear that they help them get better rest. There are a lot of these on the market as well but this one posts a 4.5-star rating with over 5,000 reviews so it seems trustworthy.
Sleep mask. An eye mask can block out excess light and help you get a deeper, more restful sleep. For me putting a sleep mask on also seems to tell my brain, "Hey man, it's time to turn off for a few hours." Manufacturers have put a lot of effort into redesigning these things for comfort as well which is nice. Don't be too macho to put a sleep mask on fellas! You'll thank me later.
Cooling pillow. A cooling pillow can help regulate your body temperature, which can be especially helpful if you tend to get too warm at night. This won't be the cheapest pillow you ever buy but they can make a huge impact on your comfort through the night and the one I'm attaching has a coupon that can be used right now. These things stay good for several years so they a longer-term investment for your sleep health.
Quality Bed Sheets. Comfortable sheets can help you relax and fall asleep more easily, and they can also reduce the likelihood of waking up during the night due to discomfort. In addition to being comfortable, good sheets should also be breathable and able to wick away moisture to help keep you cool and dry throughout the night. I've attached an option that doesn't break the bank as you guys put together a comfortable sleeping situation!
I hope you've found some value in the post today fellas. Please interact with the blog and the socials. Spread the word and most importantly do something positive today for yourself and for the people around you. Thanks for reading.
John
About the Author:
John Lockman is passionate about promoting men's mental health. Having lost a family member to suicide at an early age, he is committed to raising awareness about the disproportionate number of men affected by this devastating issue. Through his own personal experiences and his website, www.thelockmanlounge.com, John hopes to help men think differently about how to prioritize their well-being and become more comfortable acknowledging and processing their feelings in a healthy way.
In addition to his passion for mental health advocacy, John also has almost two decades of experience in the business world. Most recently, he oversaw roughly 100 million dollars of annual revenue and was responsible for managing a team of 75 employees. In this role, John had a significant impact on customer service, profitability, employee retention, and marketplace growth. With his wealth of knowledge and experience, John is a seasoned professional with valuable insights to share.
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