When do men sleep the most deeply

Deep sleep in men usually occurs during the non rapid eye movement sleep phase, which lasts 3 to 4 hours after falling asleep. The duration and quality of deep sleep are mainly influenced by factors such as circadian rhythm, sleep environment, psychological stress, exercise habits, and age.

1. Circadian Rhythm

The human biological clock determines that deep sleep often occurs in the first half of the night. The peak of melatonin secretion usually occurs between 2 and 3 in the morning, when body temperature drops significantly and the brain enters a deep repair mode. Maintaining a regular schedule helps to strengthen this physiological rhythm.

2. Sleep Environment

A quiet and dark bedroom environment can prolong the duration of deep sleep. Keeping the room temperature at around 20 degrees Celsius, using blackout curtains to block out light interference, and choosing a well supported mattress all contribute to the development of slow wave sleep.

3. Psychological stress

Long term anxiety can inhibit the occurrence of deep sleep. When the level of the stress hormone cortisol increases, the brain finds it difficult to enter the slow wave sleep stage. Meditation or breathing exercises before bedtime can reduce nerve excitability.

4. Exercise habits

Moderate aerobic exercise can increase the proportion of deep sleep. But vigorous exercise within 3 hours before bedtime can lead to high core body temperature, which can actually affect sleep quality. Suggest choosing soothing activities such as yoga and walking.

5. Age factor

Deep sleep time decreases by about 20% every decade after the age of 30. Reduced non rapid eye movement sleep in middle-aged and elderly men is a normal physiological phenomenon, but sleep structure can be optimized by controlling caffeine intake and not taking a nap for more than 30 minutes.

It is recommended that men focus on sleep quality rather than simply pursuing sleep duration. Avoid using electronic devices before bedtime, avoid overeating for dinner, and drink warm milk or foods containing tryptophan. Long term sleep disorders require investigation of pathological factors such as sleep apnea, and if necessary, sleep monitoring or cognitive-behavioral therapy should be conducted under the guidance of professional physicians. Establishing a regular sleep wake cycle is crucial for maintaining deep sleep, and weekend sleep should not exceed the usual wake-up time by more than 2 hours.