How to Sleep like a Man

The bedroom is only for two things. Sex and sleep. So not for watching television or scrolling on your phone together. Therefore, make sure the bedroom is decorated towards those two goals. Get rid of all electromagnetic devices, all cluttering and distracting furniture, and keep your phone outside of the bedroom.

During the day your body is being bombarded by frequencies from electromagnetic devices, such as cellphones, laptops, WiFi, wireless headphones, and more. At night, the body can recover from this, but only if the body gets some rest from these frequencies. So remove all electromagnetic devices from the bedroom and turn the WiFi off at night.

Unfortunately, there is a big chance your bed is not helping as well. One thing is that many beds contain metal which can amplify the surrounding dormant electromagnetic radiation. Especially if you have a boxspring, in which case you’ll have dozens of metal antennas in your mattress. So you might want to switch to a metal-free bed.

According to biomechanist Katy Bowman, author of the book ‘Move your DNA’, our modern lifestyle contains too little variation of body movement. For instance, we sit on our couch, we sit on the bus, we sit behind our desk, we sit at the dining table, etc. Our comfortable beds are also a part of the problem. One of the reasons primitive tribes stay physically fit until old age is because they sleep on the ground. According to Katy, having to lay down on the ground to sleep and stand up the next day keeps the body fit, and sleeping on a sturdy surface is better for your back. Because, instead of the mattress forming to your back including all the tensed muscles, the muscles in the back have to soften and relax to adjust to the ground.

Many mattresses are also made from chemicals and these chemicals can leak into your body and the air. So replace your mattress with one that is made from natural and organic materials. There are options available, though they are perhaps limited and relatively expensive. However, one affordable option could be to use traditional Japanese futon mattresses which are made of cotton.

At night, you’d want the bedroom to be completely dark and silent. So dark that you can’t even see your hand in front of your eyes. Even the smallest light can be like a mosquito to your eyes. (Not to mention that your skin can also perceive light.)

Also, use bedsheets and a duvet made from organic and natural materials. For the sheets, you could use Egyptian cotton, which is known to be cool and breathable. Linen is also considered to be a great choice. If you believe in the frequency of materials, you probably would like to choose linen. Because at night you transpire quite a lot you would want a bed made from natural materials that are breathable for your body.

Ideally, you would want the bedroom to be 18 degrees Celcius (64.4 degrees Fahrenheit) as research suggests this is the optimal temperature to sleep in.

You could choose to use a grounding mat on your mattress. Grounding mats help the body discharge all positive electrons and receive negative electrons. This process works automatically when you walk barefoot on the earth, swim in the ocean, or hug trees for whatever reason.

You could optionally use a weighted blanket which will feel like you’re being cuddled and helps to sleep deeper.

Finish eating 4 hours before you go to bed and also don’t work out too close to your bedtime. Your body needs time to cool down and prepare to sleep.

Melatonin is the hormone that makes you sleepy and is also very important for your health. The production of melatonin is affected by blue light. Because sunlight contains blue light and blue light signals the body it is time to be awake. So when the sun goes down, and the amount of blue light the body receives goes down as well, melatonin is produced and your body prepares to go to bed.

That’s why it is important to go outside every day, especially in the morning after sunrise to calibrate the body's biological clock.

However, all screens (TV, laptop, smartphone) and house lamps emit blue light as well. So watching television in the evening, using bright lights in the house, and scrolling on your phone in bed before going to sleep, cause your body to produce less melatonin and also too late.

So 90 minutes before you go to bed log off from all electrical devices and start preparing to go to bed. It helps to have some sort of daily ritual to calm down and signal to your body to prepare for sleep. This could be to read something, clean up the kitchen, meditate, go for a walk, or a combination of these things.

In addition, there are solutions that make it possible to limit the effect of artificial blue light, even if you have to work at night:

- Use red light lamps, also called anti-blue lights, in the house during the evening after the sun has set.

- Use blue-light filter glasses

- Use a blue light filter app on your computer (f.lux for Windows and Mac)

- For iPhone, you can use a special trick. Google 'iphone remove blue light red color filter' to see how you do that.

- For Android, there are several apps available.

Ashwagandha is an adaptogen, which means it helps your body to adapt to stress and relax. That’s why ashwagandha is also accredited for helping with testosterone because testosterone production is higher when the body has less stress. Take some ashwagandha supplements after dinner before going to bed.

Magnesium helps your muscles to relax, which in turn helps you to sleep. Dr. James DiNicolantonio suggests taking 120 mg of magnesium glycinate/malate twice daily. You can also use a magnesium spray on your feet when you go to bed.

Oura ring

When you’re sleeping it is hard to be fully aware to know how well you’re sleeping. But there are gadgets that can measure how you sleep. My recommendation is the Oura ring. For mostly one specific reason, and that is that the Bluetooth of the ring can be turned off; limiting the electromagnetic radiation.

The ring will give insights into your patterns and how they affect your sleep and by trial and error you can see what makes you sleep better.

At first, the ring might increase anxiety. From my own experience, when I first had the ring it felt as if every minute that I was still awake, and every toss and turn I would take, it would negatively impact my sleep score in the app XD. However, what helps is to only treat the ring as a secondary indicator of how well you slept and regard your own experience as primary, and over time you'll barely think of the ring.

Air filter

Because the body detoxifies at night, clean air is important as well as fresh oxygen. We already spoke of the chemicals that can come from the mattress, and you might be pleased to know that conventional concrete walls also leak chemicals as well as the conventional paint on the walls. So a solution would be to use an air filter at night. Preferably an air filter that's completely silent and has no lights on during the night.

According to family constellations, your woman should be positioned to your left when sitting, dining, sleeping, etc. So if you were to lie in bed on your back as the man, then your woman should sleep to the left of you. To your heart side. And the man should sleep on the right side. And if you’re single, start sleeping on the right side to keep the space on your left open for your future partner to come in.