3 in 4 Men in the UK Have Sleep Problems: Survey

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An estimated 3 in 4 men in the UK are struggling with falling and staying asleep through the night, results of a new survey show.

The findings, conducted by researchers from men’s health care company Numan, are a cause for concern because of the critical role sleep plays in overall health.

The National Health Service (NHS) recommends people get between seven and nine hours of quality sleep per night. However, 71 percent of men surveyed reported falling short of the recommended range averaging just six hours and 35 minutes per night.

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Forty-six percent said they have trouble falling asleep, while 13 percent reported being stricken with panic attacks and night sweats during slumber. One in 10 rely on supplements or sleep medications.

Researchers say these numbers should serve as a wake-up call.

“Sleep is vital, as it is the way the body rests and restores itself,” Dr. Luke Pratsides, general practitioner and head of Medical at Numan, said in a news release. “Men must take their sleep seriously.”

Bedtime Routines

According to the survey, men have a variety of bedtime routines—some better than others. The most popular habits include:

• Browsing on mobile devices (46 percent).
• Reading a book (29 percent).
• Having an alcoholic drink (12 percent).
• Exercising (9 percent).
• Taking medication or a sleep supplement (9 percent).

Perusing social media or the internet may seem like a harmless habit. However, research shows the blue light emitted by cellphones and other screens suppresses the production of melatonin production, the hormone responsible for a person’s sleep-wake cycle. The lack of melatonin tricks the brain into thinking it’s daytime, leaving people feeling alert when it’s time to wind down.

A 2021 randomized clinical trial showed reading a book in bed before going to sleep improved sleep quality by 14 percent compared to not reading a book. The National Sleep Foundation also recommends books before bed.

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Alcohol is discouraged and should not be used as a sleep aid. Studies show even moderate amounts of alcohol are associated with sleep disturbances such as taking longer to fall asleep, less time spent sleeping, and decreased REM (rapid eye movement) sleep.

According to the U.S. Centers for Disease Control and Prevention (CDC), exercising too close to bedtime can lead to a restless night. Experts say it’s best to finish up at the gym at least three hours before hitting the sheets.

While supplements or medications can help, it’s easy to become reliant on sleep aids. Some people develop a dependency after just a few weeks. It’s best to consult a health care provider to determine the risks and benefits of sleep sedatives—prescription or otherwise.

Consequences of Poor Sleep

The consequences of poor sleep are not relegated to daytime sleepiness, fatigue, and a desperate need for daily naps. There are harmful spillover effects. “When men skip out on sleep, it can increase their chances of developing illnesses like Type 2 diabetes, obesity, depression, and more,” Dr. Pratsides said in the same news release.

Tips to Improve Sleep

The CDC recommends the following to help people get a better night’s rest:

• Make your sleep space dark, quiet, and comfortable. This could include using an eye mask, keeping the shades down to avoid outside light, using ear plugs, and keeping your bedroom at an optimal temperature between 65 and 68 F.
• Start preparing yourself one and a half hours before you plan to settle in for the night by setting your alarm clock for the next day, avoiding cellphones and other screens, and transitioning from bright to dimmer lights. A pre-sleep hygiene routine like washing your face, brushing your teeth, or taking a warm bath will also help your body wind down.
• Stay away from heavy or spicy meals at least three hours before bed and limit liquids to avoid late-night bathroom trips. Avoid caffeine, chocolate, and nicotine at least five hours before bed.