Are You Having a Hard Time Sleeping? Avoid Pills and Use These Tricks

Elderly man is able to comfortably sleep through the night after managing his prostate issues with Urologic Surgeons of Washington

The days of sleeping through the night until early afternoon the next day are now probably a luxury that only your grandchildren enjoy. As we age, we tend to sleep less, and, for the most part, adults need less sleep than their younger counterparts.

However, many of us may only get a few hours of sleep each night – far less than we should – leading to sleep deficits that can ruin our day. For men who have Benign Prostatic Hyperplasia or BPH, their sleep may be interrupted a few or even several times throughout the night owing to an urge to urinate. However, no matter what the cause, most of us don’t get enough sleep.

Sleep is critical to several functions in our daily lives. Not only does a good night’s sleep invigorate us, getting us ready for the next day, but it can also have significant implications on our general health, including our cardiovascular system and more. Indeed, good sleep can lower stress and contribute to weight loss – both very positive for heart health. Proper sleep can also help maintain a healthy immune system, which for many becomes compromised as we age.

While many of us may turn to prescription medication to help us sleep, the difference between a few hours at night and a whole night’s sleep may lie in our lifestyle choices. Changing some lifestyle habits can be very helpful for those men who wake up to urinate at night due to BPH. For example, avoid drinking late at night and avoid alcohol in the latter part of the day – both help with sleeping patterns. Of course, speaking to a urologist to find an appropriate treatment plan is the best course of action for a more permanent solution to the problem.

Routine may play a significant role for others who can’t get enough sleep.

  • Many of us tend to watch television in the late afternoon and evening, right before we go to bed. This habit can hinder our sleep for two exciting reasons. First, most television programming is exciting and compelling – getting our brains worked up. This can, of course, keep us lying awake at night. However, the artificial light emitted by the television can also block the release of melatonin, a hormone that promotes regular sleep cycles.
  • Another common problem is sleeping too much during daytime naps. If you do need a nap, try to keep it shorter (under 30 minutes) as it will offer some rest you need and make it easier to fall asleep at night.
  • Proper diet and exercise will also contribute to better sleep. For example, cutting out high-fat and spicy foods at night may lower the chance of developing acid reflux.
  • Exercising can relax you after a stressful day. Both will help you sleep
  • Don’t overlook your bed and pillows as a culprit. We spend a good chunk of our lives on them, and they should be helping, not hurting your sleep
  • Last but certainly not least, caffeine may also contribute to poor sleep. Laying off the coffee, tea, and caffeinated soft drinks in the evening is a good bet.

While there are hundreds of tips and tricks to sleeping more, if you’re able to follow those that we just laid out for you, you’ll be well on your way to a better night’s rest. Happy sleeping!