Unexpected things that keep men awake

Relationship woes, too much chai and worrying about kids may be robbing snooze time from women. But what about men? Beyond the obvious sleep-wreckers like caffeine and sleep apnea, a lot of things stand between a guy and a good night’s rest. Here are surprising factors that might be keeping you from catching snooze time at night. As compiled from Men’s Health magazine and the book, The Better Man Project, kick these shut-eye assassins to the curb, and make your life better overnight.

1. Sleep saboteur 1: A warm bed

You should keep your cool, literally. Keeping your thermostat between 68° and 74°F promotes solid sound slumber, says psychiatrist and sleep specialist Tracey Marks, the author of Master Your Sleep. Your body clock regulates your core temperature and its fluctuations tell you when to sleep and when to wake up, she explains. “You’re coolest in the middle of the night, when sleep is deepest.” More common in men, than women, if you’re too warm, your internal alarm assumes it’s time to rise, and sleep becomes fitful. 

2. Sleep Saboteur 2: Money stress

“Decreased financial resources leads to worry over paying bills and you may be required to work more,” Dr Marks says. “The physical and mental overload increases activity in your brain, causing you to ‘think yourself awake.’” This is when frustrated insomniacs often resort to distraction tactics, such as television. But even though watching TV may calm a dude’s racing mind, the flickering light will interrupt secretion of the sleep hormone melatonin, causing a less-than-restful night. Stress triggers the release of the hormone cortisol, which has been linked to insomnia, says Dr Marks. Endorphins, the brain’s “happy chemicals,” on the other hand, have a relaxing effect. 

3. Sleep Saboteur 3: Hellish heartburn

If daytime heartburn is annoying, a midnight attack is a nightmare. “More common in men, it can stir you awake, often multiple times throughout the night,” says William Orr, a clinical professor of medicine at the University of Oklahoma. Symptoms of gastroesophageal reflux disease, or GERD, occur when the valve between your stomach and esophagus malfunctions, allowing acid to seep past. Some patients wake up choking or coughing, while others don’t consciously rouse but still feel drained in the morning. Men with nighttime heartburn often wake up with a bitter taste in the mouth or a sore throat. Beyond avoiding oversize meals and spicy food before bed, try a sleeping wedge to elevate your head a few inches above the rest of your body. “It’s a lot easier for acid to creep out of your stomach and into your esophagus if you’re lying flat,” Dr. Winter says. If you like to sleep on your side, curl up on your left side. On you right side, the sphincter between your stomach and esophagus may stay open longer, letting acid flow freely, a study review in the Archives of Internal Medicine found. 

4. Sleep Saboteur 4: Reading non-fiction

Stick to made-up stories before bed, advises sleep expert Michael Breus. Having a heated conversation prior to pillow-time is known to keep men up, but the same can go for what you’re reading. “Non-fiction — self-help books, books about finance — may be too much about yourself,” says Dr Breus. Emotional, absorbing topics can also keep you awake, he adds. With fiction, on some level you know what you’re reading is imaginary, which removes the emotional connection, he explains. 

5. Sleep saboteur 5: Bad air

Love those pretty sunsets in Islamabad? Many A times they’re caused by air pollution, which may be seeping into your home and keeping you awake long after the sun dips below the horizon and that air fused with the AC isn’t a good combination. According to a Harvard study, poor air quality can increase your risk of disordered sleep breathing, which occurs usually in men — repeated lapses in respiration during the night. “Air pollution increases inflammation. This may make your throat more likely to close and your oxygen levels to fall during sleep,” says study author Susan Redline. If you’re addicted to the AC, may be give yourself a break with fresh air through the window at least twice a week. 

6. Sleep saboteur #6: Popping multivitamins and protein shakes in the evening

Most men pop their vitamins, minerals or fish oil supplements at night. Also, a lot of men work out after work and then consume their nutrient-packed delish protein shake after. Consuming a river of minerals, late in the evening may do more harm than good to your sleep schedule. Think of vitamins as energy boosters: they help form red blood cells and assist in the process of making energy from the food you eat. When the vitamins are doing their job correctly, they also regulate your sleep schedule. If you’re taking your supplements after sunset, make it a habit to pop them in the A.M. instead.

Published in The Express Tribune, September 14^th,  2015.

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