Written by Menswear Style in Health & Fitness on the 1st February 2022

You’ve probably heard having a good sleeping routine is just as important as your gym workouts, right? Though when life gets chaotic, rest seems to be the first thing to go out the window. And with it go your good mood and healthy habits. Not getting enough sleep can cause everything from irritability, lack of focus to weight gain. It takes a lot of sugar and caffeine to perk you up after a night of bad kip! Though the good news is, these easy changes you can make at home that will transform your sleep and have you waking up ready to rock.

1. Set your bedtime 

While that Netflix series may be so good, it’s not worth waking up cranky for. Going to bed at the same time every night will train your mind and body to know when it’s time to slow down. This helps you to sync with your circadian rhythm, your body’s natural alarm clock responsible for optimising your biological functions. That includes everything from digestion, muscle repair to removing toxins. Giving yourself a regular bedtime will ensure your body and mind has enough time to restore and replenish your energy levels overnight for happier, healthier mornings.

2. Change your pillow 

Stiff neck? Sore back? It could be time to change your pillow. A memory foam bamboo pillow will keep your neck and spine in alignment which will not only set you up for a comfier night's rest, the natural fabric is soft, absorbent and hypo-allergenic, making it a great choice for your skin. Sleeping is a time for your body to heal and rejuvenate and doing all you can to support that process will go a long way to helping you feel good. Having the best pillow will keep your mood bright, so make sure you add one to your wellbeing shopping list. 

3. Cool things down 

Hot, sticky nights make falling asleep a struggle, so cooling this down before bed is as essential. Lowering your temperature will encourage the production of melatonin, the hormone responsible for making you feel sleepy. Take a shower and lower the thermostat before jumping into bed, this will help you drift off far more easily. Opting for a thermo-regulating pillow or mattress topper will also help cool things down. As in the name of good sleep, it really is time to chill out!

4. Take a screen break 

Modern life has us all hanging out on our devices a tad more than is probably healthy. Though when it comes to bedtime, you can take back control. Too much blue light before bed can interrupt melatonin production keeping your mind switched on and overthinking till the early hours. Set an alarm that reminds you to stop looking at electronics for at least two hours before bed and spend that time doing something for you. Read a book or start journaling which are both effective ways to prepare your body for a good night’s rest. 

5. Think positive 

One of the biggest challenges many have when it comes to good sleep is negative thought patterns. It’s easy to re-run the stresses of the day and worse case scenarios about tomorrow till the early hours and wake up feeling like you haven’t slept a wink. Affirmations are a great way to switch your mindset from a state of heightened awareness to calm and relaxed. Spend 10-15 minutes tucked up in bed to focus on some deep breathing and make a list of a few things you’re grateful for. They don’t have to be big; they can be as simple as walking your dog, your morning coffee or plans for the weekend. Thinking positive before bed will help your mind unwind, easing you into gentle sleep.

Give these tips a go and before you know it, your friends, family and most importantly, you, will notice a big, bright difference to your mood and wellbeing.

Set your bedtime, Change your pillow, Cool things down, Take a screen break, and Think positive are the 5 Sleep Tips for Men That’ll Transform Your Mood.