How to sleep better with the right habits
Sleep hygiene encompasses all behaviors and environmental factors that contribute to healthy, restful sleep. Especially for men with high levels of professional or athletic stress, sleep is not simply a "break," but the crucial phase for regeneration, testosterone production, and mental stability .
Those who consistently sleep poorly not only risk daytime fatigue, but also hormonal imbalances, decreased performance, concentration problems and long-term health problems.
Why sleep quality is so important
During sleep, key processes occur in the body:
- Testosterone release, especially during deep sleep
- Regeneration of muscle tissue and nerve cells
- Processing emotions and stress
- Brain detoxification (glymphatic system)
- Hormonal balancing , e.g., lowering cortisol overnight
Even 3-5 nights of disrupted sleep can lead to measurably worse values for HRV, testosterone, insulin sensitivity and mood.
Signs of poor sleep hygiene
Many men are exhausted during the day without realizing that their sleep habits are the real reason. Typical signs:
- Trouble falling asleep or frequent waking up
- Not a very restful feeling after waking up
- Irritability, forgetfulness, lack of concentration
- Loss of libido or drop in performance during training
- Caffeine requirement from mid-morning onwards
The 10 most important rules for good sleep hygiene
1. Maintain a regular sleep schedule
- Go to bed and get up at the same time every day, even on weekends.
- It helps regulate the body's internal clock (circadian rhythm).
2. Digital detox before bed
- No screens (smartphone, laptop, TV) for 60 minutes before bedtime
- Blue light inhibits melatonin, the sleep hormone.
3. Establish evening routines
- e.g. breathing exercises, reading, meditation
- Signal to body and mind: The rest phase is now beginning.
4. No heavy meals late in the evening
- Eat dinner at least 2-3 hours before bedtime.
- As light as possible, high in protein and fiber
5. Reduce caffeine and alcohol
- No caffeine after 2 p.m.
- Alcohol disrupts deep sleep phases, even if it helps with falling asleep.
6. Cool room temperature (16–19 °C)
- The body sleeps better when the temperature drops slightly.
- Avoid thick blankets; use breathable materials instead.
7. Create darkness and silence
- Completely blackout curtains
- If necessary, use earplugs or white noise in noisy environments.
8. Daylight & movement during the day
- Natural light in the morning promotes nighttime melatonin production.
- Physical activity (but not too late!) improves sleep quality
9. No brooding in bed
- Write down your thoughts, but don't take them to bed.
- If necessary, journaling or a "mind dump" 30 minutes before going to sleep.
10. No screen use in bed
- Bedroom = place for sleep (and possibly intimacy)
- No emails, messages, or to-do lists in bed.
Connections to hormones & health
- Lack of sleep has been proven to reduce testosterone, DHEA, and growth hormone levels.
- At the same time, cortisol levels rise, which promotes weight gain, susceptibility to stress, and irritability.
- In the long term, poor sleep increases the risk of type 2 diabetes, depression, heart disease, and burnout.
👉 Tip: If you are regularly tired, irritable or unable to concentrate , you should specifically optimize your sleep hygiene for at least 3 weeks; often libido, performance and mood will also improve.
Conclusion
Good sleep hygiene isn't a secret trick, but rather the foundation for lasting health, hormonal stability, and mental strength. For men between 30 and 60, it's a crucial lifestyle factor for reducing stress, maintaining testosterone levels, and staying productive in everyday life.
Protecting your sleep protects your health.
