Men’s health is no longer the faux pas that it once was. Men are more open about their concern for performance and longevity than ever. 

Conversations swirl around the perfect training program, trendy diet regimes, and the hottest supplement stack. Despite their importance, they fail in comparison to the most basic function of daily life, sleep. 

Sleep is more than just rest; it’s a physiological reset button. Sleep supports every physiological process imaginable, with well-established research demonstrating that deep, quality sleep regulates hormones (source), supports immune function (source), and manages energy metabolism (source). All of which are non-negotiable factors in promoting men’s health. Buried in this list lie the two aspects at the top of men’s concerns, testosterone levels and prostate health. 

Testosterone: Built Overnight

Testosterone is a key factor supporting many aspects of cognitive and physical performance. It influences muscle mass, libido, mood, and energy levels. Many turn to supplements and training regimes in hopes that it will at least help maintain these precious levels. But, there is a catch. All of these efforts will still fall short without the final component, deep, restful, quality sleep.  

Research demonstrates that testosterone levels begin to rise at the start of sleep, peak at the first round of REM sleep, and remain at these elevated levels until waking (source). The levels start to decrease and continue to do so after waking up. 

Conversely, sleep deprivation kills testosterone levels. A 2011 study from the University of Chicago shows that consistent sleep deprivation resulted in a significant decrease in testosterone levels, 10 to 15%. For reference, aging is associated with roughly a 1% to 2% decrease per year (source). 

If you are skipping out on sleep, you are destroying the foundation of testosterone support. 

Prostate Health: Sleep’s Silent Influence

Without a doubt, when it comes to men’s health, testosterone always takes center stage. But there is another key player that deserves equal attention in the conversation: prostate health. 

The prostate is a small gland with big implications. Its primary role is to support male reproductive health. Sadly, the prostate often does not get the attention it deserves until men reach middle age, mostly because complications do not arise before the age of 40 (source). 

It is no secret that with age, the prostate grows, which in itself is not a cause for alarm. Nonetheless, these changes can lead to discomfort and hinder optimal urinary function, especially at night.  

Interestingly, a bi-directional relationship has been suggested in the scientific literature. First, and maybe most obvious, is that frequent night urination fragments sleep, disrupting circadian rhythm, which can negatively influence melatonin production (source). 

Most people understand melatonin’s role in supporting circadian rhythm functions. But what is lesser known is its ability to help promote cellular health throughout the body(source), including the prostate. 

Putting it all together. If you can’t sleep, you can’t produce adequate amounts of melatonin to help support prostate health. If prostate health isn’t properly supported, then nighttime urinary functions suffer, hindering sleep and potentially melatonin production. And around we go. 

A 2022 study in the journal Frontiers in Aging Neuroscience drives this home after finding a significant correlation between sleep performance and prostate health. These findings were further supported by 2023 data examining 34,260 men that made a significant connection between men with fragmented sleep (greater than 30 minutes of wakefulness after sleep onset) and the risk of prostate complications. 

Prostate health and sleep are intimately intertwined. Supporting sleep helps to promote prostate health and vice versa.

Sleep: The Ultimate Foundation of Men’s Health

Just based on these two aspects alone, it is undeniable that sleep is the foundation of men’s health. It supports healthy testosterone levels and promotes pathways that support prostate health. 

Finding ways to support sleep performance is crucial in maintaining optimal health for men. Here are some textbook ways to ensure sleep performance that support these and other aspects of men’s health:

• Keep a consistent sleep schedule. 

• Limit caffeine and alcohol intake, especially late in the day. 

• Create a dark, cool, and quiet sleep environment.

• Maintain a regular exercise schedule. 

Sleep isn’t just a pillar of men’s health; it’s the foundation. Without enough quality sleep, testosterone drops, prostate issues arise, and overall well-being takes a hit. Make sleep non-negotiable. Your hormones, your prostate, and your future self will thank you.