Better nights, better days: sleep and rhythm of life - especially for gay, bisexual and queer men

Your sleep will change, and that's normal

As a gay, bisexual or queer man, you may have experienced how your relationship with sleep and waking hours has changed over time. In your youth and the wild twenties, long nights can often be an integral part of life. Over time, however, many men discover the beauty of a quieter morning. This change is perfectly normal and reflects both biological processes and changes in lifestyle and priorities.

The good news is that your sleep schedule can be flexible if you listen to and support your body.

Chronotype remains, lifestyle changes

Your chronotype – whether you are a lark or an owl – is genetically determined, but the way you live it can change. While you may have gone to bed after midnight in the past, you may now prefer to fall asleep earlier to wake up feeling refreshed and energised. This often has to do with your life goals, energy levels and the things that are important to you. And the best part is: there is no right or wrong rhythm, as long as you feel comfortable with it.

What you can do to optimise your sleep

Whether you are looking for a productive morning routine or want to stabilise your sleep rhythm, here are a few tips for better sleep:

• Adjusting routines: Accept that your sleep habits may change. Perhaps you used to be a night owl, but now you enjoy the peace and quiet of the morning. Adjust your rituals to suit these new preferences.

• Gradual changes: Do you want to get up earlier? Shift your wake-up time in small increments so that your body can adjust.

• Conscious falling asleep: Make sure you have enough time to relax in the evening – less screen time, more rest.

• Use the morning light: Sunlight in the morning helps you to wake up more alert and to stabilise your natural sleep-wake rhythm.

Focus on the positive: Think about what motivates you to get up in the morning. Whether it's exercise, a good breakfast or a moment of silence – find your reason.

Waking up earlier – only if it suits you

Perhaps you are tempted by the thought of waking up with the morning sun or you want to be part of the 5 o'clock club. Or maybe not. There is no obligation. What matters is that your sleep fits your life – and that you feel energised and healthy.

If you find yourself in a phase where you want to adjust your rhythm, take it slowly. Because good sleep is the key to physical and mental well-being – whether you're awake at seven o'clock or don't start the day until later.

Find your rhythm – and start each new day relaxed!