Insufficient sleep can lead to a decrease in male testosterone levels. There are reports that testosterone is a steroid hormone that plays an important role in aspects such as libido, energy, muscle mass, bone density, and immune function. Scientists have learned about the interrelationships between sleep quality and human aging and sex hormones. For example, starting from their twenties or thirties, male testosterone levels decrease by 1% to 2% annually; Sleep deprivation in young men can lead to a decrease in sexual hormone levels.
Sleep is a huge source of human health, and its impact on men's health cannot be ignored. Modern men face great pressure in their daily lives and work, making staying up late and working overtime a common occurrence. How can a man sleep well? Experts have the following suggestions for this issue.
Firstly, do not engage in intense mental labor before bedtime and avoid strenuous exercise or physical labor. Instead, it should be taking a walk outdoors. Don't eat dinner too late or too full. Instead, eat light and easily digestible foods, and pay attention to eating more vegetables and a certain proportion of miscellaneous grains to maintain smooth bowel movements. Seasoning should not be used too heavily. It is not advisable to smoke at night, drink stimulating beverages such as strong tea or coffee, and do not drink too many drinks or juices. Smoking, tea, and coffee can stimulate the brain, making it difficult for the brain to enter an inhibitory state. Drinking too much juice can lead to an increase in urination frequency, which is not conducive to falling asleep again.
To have a good sleep, it is important to develop the habit of washing your feet with warm water. Washing your feet with warm water for 15-20 minutes before bedtime can dilate blood vessels in the feet, promote blood circulation in the lower limbs, and help you fall asleep quickly. When conditions permit, you can wipe your body with warm water or take a bath with hot water. Before going to bed, take off your coat and change your underwear in a timely manner. If possible, you can wear a loose coat. The bedding should be kept clean and frequently aired to keep it dry and kill bacteria.
Secondly, men should develop a good habit of falling asleep and waking up on time, following the objective law of alternating sleep and awakening. In this way, we can sleep steadily and avoid excessive fatigue of cerebral cortex cells.