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10 Ways Men Can Immediately Improve Their Sleep Tonight

Worried about not getting enough sleep? You’re not alone. The average man needs 8 hours of sleep per night. How many hours of sleep do you get daily? If it’s less than 7, then you need to read this blog post!

If you aren’t sleeping well, the next day is going to be dark. You’ll feel tired and irritable. You won’t be able to focus. Your mood and confidence will suffer because of it too!

On average, adult men should get eight hours of sleep every night. If you’re not getting that much sleep, then some things can help improve sleeping habits for men.

Here are 10 tips from experts to improve your sleeping now.

Figure out what’s keeping you from sleeping well.

For some men, it’s noise. For others, it’s light. If you find yourself tossing and turning a lot at night, look around your room to see if there is something that might affect how well you sleep.


If the noise or light isn’t going away anytime soon, then try wearing earplugs while sleeping or using shades/curtains to keep out any invading bright lights in the morning! These are cheap fixes, too, so they won’t cost you anything extra money-wise.

Do they have pets who keep waking them up? Or do they live on a busy street? Noisy neighbors? Are they in their midlife crisis? Maybe their bed is uncomfortable. Figure out what the problem is and try to fix it before you go to sleep!

All of these things and more could affect how long they stay awake every night, so think about each one carefully before moving on to another tip on how to sleep better.

If you know what’s keeping you from sleeping well, it’ll make it easier for you to pinpoint what the problem is and find a solution for it.

Avoid caffeine and alcohol after 1 pm.

These two things will keep you awake for hours at night. If you’re having trouble sleeping, avoid drinking coffee [1] after lunchtime and limit your alcohol intake to one drink or less!

You should stop drinking coffee by lunchtime because it has caffeine in it, which can keep you up at night. If your body isn’t used to the caffeine, then there’s no point in having any after lunchtime because that’ll make things worse for you later!

Having an alcoholic drink before bed will also lead to trouble sleeping [2], so save yourself some money and skip out on those drinks altogether.

In addition, avoiding these two things altogether can help improve your sleeping patterns overall, which means better health too. It might take some time, but once you become accustomed to not having any caffeine or alcohol before bed, you’ll start to see a difference almost immediately.

Exercise daily.

If you want to sleep better at night, try exercising daily. It can help tire out your body enough so that by the time it’s bedtime; you’ll be ready to fall asleep quickly.

exercise man

Don’t have any time during the day? Then exercise right before going to sleep- just not too close! If you find yourself getting tired but still unable to go to sleep after 20 minutes, then it might be best if you keep yourself busy until an hour or two has passed since your last workout session today. 

Exercising every day is good for helping prevent health problems in the future and improving sleeping patterns, so there are plenty of benefits associated with this simple routine adjustment alone.

It will take some work on your part to make sure you’re getting it done, but once your body becomes accustomed to working out every day, you’ll see a difference and be able to sleep better at night! 

Just remember that this tip is for those who don’t already have an exercise routine going on. If you do, try not exercising too close before bed because otherwise, the opposite might happen instead- making it harder for you to fall asleep as opposed to easier as usual.

There are many reasons why exercising daily is good for men, and sleeping patterns are no exception.

Doing this tip alone can make a big difference in how long you stay awake every night before sleep, so give it some time to see what happens! 

This is known to be one of the best ways for men to sleep better. Some men out there struggle with sleeping because they don’t get enough exercise during the day.

Getting in shape will also improve your mood too, so if that’s what’s keeping you up at night, try exercising instead of laying around on the couch watching TV shows all night long!

Exercise doesn’t have to mean going for an intense run. Either take a walk every morning or get on an exercise bike while you watch TV for half an hour.

It’s simple and easy to follow- which means anyone can do it!

Eat dinner earlier in the evening, ideally by 6 pm.

Eating dinner earlier will help your body sleep better at night because it’ll have a chance to digest everything first before you go to bed.

It’s not good for your stomach if you eat right before going to sleep, so aim to eat dinner by at least six pm every night for the best results.

Eating dinner early can also improve your sleeping patterns because it helps the digestive process go more smoothly [3]. Doing this tip alone can make a big difference in how long you sleep every night, so it’s one to consider!

This is an easy task that requires little effort for effective results- which means anyone who follows through with this simple recommendation should start noticing changes after just a week or two!

Avoid snacking after dinner.

This should be easy enough as long as you don’t end up snacking too much after dinner time- which means no midnight meals either! If anything, try keeping yourself busy with other things until the food can settle down in your stomach properly, and then head straight into bed afterward. It might take some work, but sleeping well at night will come naturally without any problems once this tip becomes routine.

Follow this tip, and you’ll be surprised at how well it works!

Reduce your exposure to blue light from screens before bedtime.

This is another one of the easiest tips to follow because all you have to do is keep your screens turn off after a specific time.

blue light

Blue light keeps us awake [4], so it’s best to avoid looking at our cell phones or other devices before bedtime! If anything, try keeping yourself busy with something else until the time is up, and then you can head straight into bed.

This tip is easy to follow- which means anyone who’s having a hard time sleeping should be able to do this without any problems.

Turn off electronics.

Turn off all electronics at least an hour before bed, and try not to look at anything on a screen for 30 minutes beforehand.

This is one of the simplest ways to improve sleeping because you don’t have to do much- just stop looking at screens!

It might be difficult for some guys, but it doesn’t take long before your eyes adjust and find themselves craving other things like reading a book or listening to music instead. 

Create a sleep routine that you stick to every night.

This could include reading until it’s time for lights out, taking a warm bath or shower, listening to calming music, or using aromatherapy oils like lavender or chamomile.

The days of sleeping in on the weekends and staying up all night must be over. It’s time for you to make a commitment not only to yourself but to your family as well.

Everyone in the household must follow this new routine, so if possible, try and get them involved with decisions such as how much sleep they want each day or what their pre-bedtime will consist of (watching TV, reading).

Setting an example for others may help them adjust easier when it comes time for bed after work or school.

Sleep ritual.

The more consistent everyone can be about getting enough rest at night, the better chances that things will run smoothly around the house during waking hours!

It’ll be easier for you when it comes time for bed if everything goes smoothly, like clockwork every day. Creating a sleep ritual might seem complicated, but once you’ve done it enough times, it becomes second nature until, eventually, going straight into bed after doing these things will feel natural again! 

Get plenty of sunlight during the day (10-15 minutes per day) to help regulate your body clock.

Getting enough exposure to natural light during the day will help regulate your body clock.

Get a minimum of ten minutes worth of sunlight every day to ensure that you have regulated your circadian rhythm properly for sleeping well tonight! [5]


Be sure that you are getting enough natural light throughout every day to keep up with regulating your hypothalamus’s ability to release melatonin appropriately on schedule, which is going to be critical when it comes time for bedtime!

Getting enough sunlight helps increase your energy levels and enables you to maintain healthy body weight, making it easier to get the sleep that your mind and body will need tonight.

It doesn’t matter whether or not the weather is warm enough outside- just go out there and do what needs to be done!

The more sunlight exposure we receive during the day, the better.

Get a good mattress and pillow.

Purchasing a mattress and pillows that are of high quality will ensure you get enough rest at night to keep up with your circadian rhythm.

We all need to ensure we’re only using the highest quality mattresses and pillows available on today’s market, as they can help maximize our sleep time by offering better support!

Don’t let the quality of your mattress and pillows be a limiting factor when it comes to getting enough rest each day; instead, make the extra investment now to be ready for a good night’s rest.

A poor night’s sleep could cause more than just an annoyance or two. It could mean serious health problems like diabetes or hypertension!

For some men, a mattress and pillows made of high-quality materials might be enough to help them get a good night’s rest.

On the other hand, it may take getting used to at first before they finally feel like their new bed is comfortable enough for them to get some sleep each day!

It doesn’t matter if you’re spending $500 or $2500, though; just make sure that what you buy will give you your money’s worth when it comes to going to bed tonight. 

It also helps to have bedding with a high-thread count for those who can afford it- like sheets made of bamboo viscose (highly recommended). 

Your pillow also needs to be of high quality for you to get enough rest at night to keep up with regulating your body clock.

The best pillows are those that offer proper neck support.

They’ll keep your spine aligned correctly while sleeping to improve overall health! 

Whatever you do, don’t skimp when it comes time to buy something so important as a mattress because you won’t have much luck sleeping well tonight if they’re too hard or lumpy from being cheap!   

It will pay off in the long run if you invest in high-quality bedding.

This is not the time to try and save money, but instead, put that extra cash towards something of good value to get more rest tonight!

Sleep in a cool, dark room.

A cool, dark room is going to be the perfect place for you to get a good night’s rest. [6]

Helping you to sleep better tonight is as easy as making sure that the temperature in your bedroom is cool and dark- like under 70 degrees (21 Celsius)!

cold bedroom

It might take some time for your body to adjust to sleeping in a cooler environment, but it will be more than worth the effort when you wake up feeling refreshed tomorrow morning.

Also important is that you get complete darkness while you sleep- even the smallest amount of light in your room could keep you up at night.

Luckily, it is easy to achieve a dark room by using blackout curtains or an eye mask.

The entire point of sleeping in such cool, complete darkness is to help you get enough rest without interruptions or distractions from outside sources.

Natural self-regulation.

If your body clock cannot regulate itself naturally due to the light exposure it gets each day, it will be challenging for you to fall asleep tonight and stay that way until morning!   

It doesn’t matter if the temperature in your bedroom fluctuates from time to time- just try creating an environment where there isn’t much external noise or distractions to keep up with regulating those hormones associated with sleeping well throughout the night.   

In addition, avoid having lots of electronic devices nearby because they’ll emit a blue hue that tricks our mind into thinking it’s still daytime, making us feel awake long past our bedtime. 

Use a white noise machine to block out distractions (e.g., traffic) 

If you have a hard time getting restful sleep each night, it might be due to distractions from outside sources.

While sleeping in cool darkness will help you regulate your body clock and get enough rest without interruptions, this may not work for everyone- especially those who share their bedroom with others or live in an apartment building where there is lots of noise going on constantly.

To block out these external disturbances to keep up with regulating your body’s natural cycle, try using a white noise machine! [7]

This device makes rainfall or fan noises (which are similar frequencies that our brains use while we’re asleep) to block out distractions and keep you from getting distracted while falling asleep, making it easier for us to relax and fall into a deep sleep.

This is an excellent tool for those who find themselves staying up late due to distractions and not getting enough rest each night!

It doesn’t matter if the noise is continuous or random- it will be able to help cancel out any noises that might otherwise disrupt your sleep tonight!  

The point of using this device for those who have trouble sleeping well at night isn’t necessarily to fall asleep faster but instead to stay in deep, restful slumber throughout the entire night so as not to wake up too early.

For those who have a hard time waking up in the morning, using this machine will ensure that you’re sleeping deeply enough to wake up naturally at your regular time without needing an alarm.  


There are many other ways to improve your sleeping habits, like soundproofing your room, changing your diet, or practicing mindfulness during the day. Still, these are just some of my favorite hacks that I’ve tried personally to help me get better sleep! 

If you have trouble getting restful sleep each night, I highly recommend trying out these solutions as soon as possible so that your body can start regulating its natural cycle again for a good quality night’s slumber without any interruptions!   

Also, remember that you should never rely on medication as a long-term solution for falling asleep; even though it may work temporarily, there is no guarantee that it’ll help you consistently sleep well throughout the entire night.  

It’s best to try to address why exactly it keeps you up at night and take action towards improving those conditions to naturally regulate your body clock, leading to more restful nights without needing any medications! 

Good luck! You can do this!!