What is Tom Brady’s secret? OK, it might be Giselle, but there’s also this: The five-time Super Bowl champion reportedly goes to bed at 8:30 p.m. every night and sleeps for at least nine hours. In an interview, the New England Patriots’ quarterback said he follows this schedule so he can “be the best I can be every day.”
We all want to be at our best — whether we’re hucking pigskins, working construction or sitting at a desk — and the right amount of sleep can help you get there. How? Here are the three main ways:
During sleep your brain strengthens memories and skills.
Research has shown that well-rested guys have less body fat.
Here to stay
With poor sleep having been linked to heart disease, stroke, type 2 diabetes and premature aging, getting enough Zs can help you live longer.
How much sleep do YOU need?
You don’t have to turn in as early as Brady does, or sleep as long as he does, to get these awesome benefits. The National Sleep Foundation has determined that 7 to 9 hours is the ideal sleep window for guys aged between 26 and 65. What’s YOUR ideal sleep window? It’s easy to figure out: Simply pay attention to how many hours you sleep, and whether you feel rested in the morning and alert throughout the day. If your sleep time does the trick, bravo! If it doesn’t, then it’s time to take action.
How you can sleep better
Keep the bedroom exclusive
The bedroom should be a sanctuary for sleep and sex. Ban the TV, smartphone and computer, are of which all stimulating, and read a book or magazine instead.
Keep it clean
The bedroom, not necessarily the sex. A clean sleeping space helps induce slumber.
The bedroom should be cooler than the rest of your home, about 15-18 degrees Celsius.
Let darkness reign
The human body is programmed to wake when it’s light and sleep when it’s night. Keep the bedroom dark and cover the bright lights of any electronics.
Stick to a routine
If you go to bed at about same time every night, you’ll enjoy a good night’s sleep. A wild weekend can throw your sleep routine off.
Do you have any other great tips for getting a good night’s sleep? If so, feel free to share them with other guys in the comments below!
Adam Bisby is a Toronto-based freelance journalist and father of two. His award-winning stories have appeared in The Globe and Mail, Toronto Star and National Post newspapers, in magazines like Explore, Reader’s Digest, International Traveller and Canadian Family, and on websites including MSN, MSN Canada, and DontChangeMuch.ca. Visit Adam’s website for more details on his award winning work.