QUALITY SLEEP time is critical to the way you feel and look. Read these useful tips by MenScience experts if you want to improve the quality of your snooze and find out the ways in which insufficient sleep can affect your performance. Way back in 1784, Benjamin Franklin had the precursory Daylight Savings Time idea in an effort to maximize productivity during daylight hours. It’s no coincidence then that he said “Early to bed early to rise makes a man healthy, wealthy and wise.”



While the wealthy and wise parts are up to you, if you are feeling sleep deprived and less than healthy post-time change, here are some important tips to help you get the sleep you need and deserve:
Use the bed only for sex and sleeping. Watching TV, reading or working in bed can make it more difficult to fall asleep at bedtime. The benefits of sex and sleep can be compounded if both activities are performed sequentially (sex before sleep, of course!)


Prepare the sleep environment. Keep your room as dark as possible, even soft lights upset your body’s natural circadian rhythm which controls sleep patterns. People are most comfortable sleeping in a cool, dry environment so lowering your room’s temperature at night can trigger a sleep response. A soft, comfortable bed will also promote more sleep.


Get enough omega-3 fatty acids. One of the many benefits of omega 3’s fish oil is they play a critical role in supporting mood and brain functions, so consider getting a maximum-strength Omega-3 supplement to make sure you’re getting enough of this critical nutrient.


Early to bed, early to rise. If you feel exhausted every morning, it’s probably because you’re not catching enough Zs. Go to bed by 11:00 PM every night and get 7-9 hours of sleep. Waking up at the same time each day is the most effective way to maintain a stable sleep schedule and get a deep sleep during the night, so resist the temptation to stay in bed beyond the required 7-9 hours.


Soften your wake up call. Waking up suddenly could be causing you sleep inertia – that’s the groggy fog you get when you’re jarred from a sound sleep. Try a soothing alarm clock – there are alarms on the market that use a combination of light and sound to gently wake you up.


Don’t eat or drink before going to sleep. Coffee, tea, some sports drinks and even chocolate has caffeine. Avoid eating or drinking anything with caffeine after 5:00 PM and don’t eat a large meal before trying to hit the hay.


Go back to sleep if you wake up. Normal sleep patterns might include short periods during the night when you wake up. Don’t get out of bed if this happens to you. Simply close your eyes, relax and you should be able to fall asleep within a few minutes.


Treat your dark circles under eye properly. Sleep is critical to looking your best. In times when you can’t get enough, you might experience puffy eyes and dark circles under eyes. Use an effective eye cream with vitamins plus anti-inflammatories to diminish and control dark circles and puffiness that leave you looking burnt out and rundown.


How much sleep do you really need? Everyone needs different amounts of sleep. The best way to find out exactly how much sleep you need is to do an experiment over the course of a few weekends - don’t use the alarm clock, go to bed when you are tired, and wake up when you would naturally. You should wake feeling refreshed and rejuvenated. Note how many hours you slept, and after testing this over a few weekends you will know your daily sleep requirement. Schedule sleep into your life based on the hours that you need, and you will reap the benefits of the well-rested!

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