Editorial
Written byMen's Health Istanbul Editorial Team
Medical reviewer (awaiting sign-off)Prof. Dr. Ateş Kadıoğlu
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Updated
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The short answer
Sleep matters for men's health well beyond feeling rested. Testosterone rises during sleep and peaks in the early morning, and a small laboratory study found that a week of restricted sleep lowered daytime testosterone in healthy young men. Short sleep is also associated with weight gain, raised blood pressure, poorer blood sugar control and low mood, all of which can affect sexual health. Loud snoring with pauses in breathing may be a sign of obstructive sleep apnoea, which is treatable. Regular sleep times, less evening alcohol and a dark, cool bedroom are sensible places to start.
Key takeaways
- Testosterone follows a daily rhythm and rises during sleep, peaking in the early morning.
- A small laboratory study found that one week of restricted sleep lowered daytime testosterone in healthy young men.
- Loud snoring with pauses in breathing can be a sign of obstructive sleep apnoea, which is worth checking.
- Regular sleep and wake times, less evening alcohol and a dark, cool bedroom are simple places to start.
Does sleep affect testosterone?
Testosterone is not produced at a constant rate. In most men it rises during sleep and is highest in the early morning, which is one reason doctors ask for morning blood tests. Morning erections are part of the same night-time pattern.
What happens when you do not get enough sleep?
In a small study published in JAMA in 2011, ten healthy young men spent a week sleeping five hours a night in a sleep laboratory. Their daytime testosterone levels fell compared with a week of normal sleep. It was a short, small study, so it cannot tell us exactly what happens over years, but it fits a wider picture: sleep matters for hormonal health.
Short sleep is also associated with weight gain, raised blood pressure, poorer blood sugar control and low mood. All of these, in turn, can affect sexual health.
Can snoring be a sign of sleep apnoea?
Obstructive sleep apnoea happens when the airway repeatedly narrows or closes during sleep. Signs include loud snoring, pauses in breathing that a partner notices, waking unrefreshed and sleepiness during the day. It is common in men, especially with excess weight, and it is treatable. If this sounds familiar, speak to your GP or family doctor.
How can men sleep better?
- Keep regular sleep and wake times, including at weekends.
- Cut down on alcohol in the evening. It helps you fall asleep but disrupts sleep later in the night.
- Avoid caffeine from the early afternoon.
- Keep the bedroom dark, quiet and cool, and screens out of bed.
- Get daylight and some physical activity during the day.
If poor sleep has gone on for months despite these changes, it is worth getting help. Long-term insomnia has effective treatments that do not rely on sleeping tablets.
Questions men also ask
Why are testosterone blood tests done in the morning?
Because levels are usually highest in the early morning, after sleep. A test later in the day can give a misleadingly low result.
Does alcohol help you sleep?
It can help you fall asleep, but it tends to disrupt sleep later in the night, so the overall quality is worse.
Sources & further reading
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174. View source (opens in a new tab)
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This article is general health information. It does not replace an individual medical consultation, examination or diagnosis. Read our editorial policy and medical review policy.
