A Men’s Guide to Better Sleep

By Scott D. Miller, MD, MBA

Let’s face it, guys – many of us treat sleep like it’s optional, as if staying up late is some kind of badge of honor.But here’s the truth: good sleep isn’t just downtime; it’s when your body’s doing mission-critical repairs. Picture a Formula 1 pit stop – even the best drivers can’t win without regularly pulling in for maintenance, tire changes and refueling. Skip it and you’re coasting on bald tires with an empty tank, heading for a crash.

Sleep is when your body and brain handle muscle recovery, hormone balance, memory consolidation and even clean out waste that builds up in your brain (yes – your brain has its own housekeeping crew). Cut corners on sleep and you’re inviting weight gain, heart issues, mood swings and even a dip in testosterone.

Here’s your men’s sleep tune-up checklist:

Stick to a schedule – Yes, even on weekends. Your brain’s sleep-wake cycle (circadian rhythm)craves consistency.
Cut the caffeine early – That afternoon coffee might be sabotaging you at midnight.
Limit screen time before bed – Blue light is a sleep killer. Swap your phone for a book or a little, ahem, quality time with your partner.
Create a sleep-friendly environment – Cool, dark and quiet is the winning combination.
Watch the booze – Alcohol might knock you out, but it wrecks your sleep quality later in the night.
Keep a pad of paper by the bed – Jotting down your worries or to-dos can clear mental clutter and keep those 3 a.m. thoughts from turning into a marathon of overthinking.

Here’s the big picture: sleep isn’t something you squeeze in – it’s the secret weapon that powers your best days. Prioritize it and you’ll sharpen your focus, steady your mood, and give yourself the resilience to tackle anything life throws at you.

Remember: champions aren’t made in the gym –they’re made in bed. And no, not just that way. Look for my article on “The Secret Ingredient to Men’s Health” in the next issue.

Scott D. Miller, MD, MBA, is the Medical Director of Robotic Surgery at Wellstar North Fulton Hospital. He is a urologist with Wellstar Urology in Roswell and has practiced in Atlanta for over 20 years. Wellstar North Fulton Hospital offers the Know Your Heart Screening that can determine your risk of heart disease, stroke and other serious conditions. Call 770-956-STAR (7827) to learn more or schedule an appointment.