5 Ways to Improve Sleep Quality in Men

Sleep is essential for our health because it relaxes our brain to function properly. Quality sleep helps in fast recovery, and provides better physical and mental health. Studies reveal that people who sleep at least for 8 hours are smarter and can focus more than those who sleep for a few hours.

Recent research has revealed that sleep has different facts for men and women. Lack of quality sleep does not affect women and men in the same way but leaves different effects on them.

Why is Sleep Different in Men and Women?

Once I attended a conference of a sexologist in Rawalpindi, he shared that sleep difference in men and women relies on different factors, including sex and gender. Hormone production, sleep cycles, social disparities, and culture disparities are the different factors that affect men and women differently.

Let’s throw some light on different facts of sleep on women and men.

  • Men get Lower-Quality Sleep than Women

According to objective data, men do not get quality sleep as women do. Men have only a few deeper sleep stages than women. They experience lighter sleep and lower sleep efficiency. We cannot deny the fact that sleep is important to work optimally and mentally while you are awake. Your body requires quality sleep to relax which is possible when you stick to quality sleep hours.

  • Men Always Say that They had Quality Sleep and Less Complain

As we know that men get fewer sleeping hours, but they still do not complain about their sleep patterns. A recent survey says that men complain less about having quality sleep than women.

  • Men are at Higher Risk of Sleep Disorder

Recent research has revealed that men are more likely to have sleep disorders than women. Men have thicker necks and have more fat around the necks. It blocks the airway during sleep. Sleep apnea is a disorder that is common among middle-aged males.

Getting good sleep is essential for our overall health and also reduces chronic illness. Here, we have come with some best foods and drinks that can help you to have quality sleep with a healthy brain.

5 Healthy Diet for Quality Sleep

  1. Turkey

Well, turkey is nutritious and tasty. Studies say that it is high in proteins which is important to build strong muscles and regulate your appetite. When you eat turkey, it makes you tired and leads you to bed. It encourages your sleep quality.

  1. Chamomile Tea

Chamomile tea is the most popular herbal tea with its refreshing taste and many health benefits. Chamomile has antioxidants, flavones. They help in reducing inflammation and prevent many chronic diseases such as heart diseases, stroke, etc.

To boost your immune system, you should consider chamomile tea. It also deals with the depression and anxiety that lead to quality sleep.

  1. Kiwi

Kiwi contains 42 calories and provides an essential amount of the nutrients, such as Vitamin C. It provides important nutrients to both women and men. When you eat kiwi, it benefits your digestive system and lowers the cholesterol level. Kiwi is one of the best foods to consider before going to bed as it improves sleep quality.

  1. Fatty Fish

Fatty fish contains omega-3 fatty acids that reduce inflammation and have healing powers. Such properties boost mental health and prevent heart diseases. Fish with high vitamin D leads to quality sleep and makes you fall asleep faster.

  1. Walnuts

Walnuts are rich in 19 vitamins and minerals, such as magnesium, phosphorus, copper, etc. The most important fact about walnuts is that it improves the quality of sleep and reduces appetite. So, it will give you many health benefits at the same time. Fatty acids in walnuts play an important role in better sleep. Walnuts also reduce high cholesterol levels, and you will be less likely to develop heart disease.


Getting enough sleep is important for both men and women. It is s fact that sleep patterns are different in both women and men, but we can balance it with a healthy diet that includes antioxidants and provide essential nutrients.

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