Sleep
Sleep is arguably the most underrated pillar of men's health. Chronic short sleep (under 7 hours) is associated with reduced testosterone, elevated cortisol, impaired muscle recovery, and higher cardiovascular risk.
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Frequently Asked Questions
›How much sleep do men need?
Most adults need 7–9 hours of sleep per night. Testosterone secretion is highly dependent on sleep duration and quality — even one week of short sleep (5 hours/night) can reduce testosterone by 10–15%.
›What damages sleep quality most?
Alcohol (even moderate amounts fragment sleep architecture), blue light exposure within 2 hours of bedtime, irregular sleep schedules, and high bedroom temperatures are the most common disruptors.
›Do sleep supplements work?
Low-dose melatonin (0.5–3 mg) is evidence-backed for circadian rhythm adjustment (e.g. jet lag). Magnesium glycinate may help sleep quality in deficient individuals. Most other marketed 'sleep supplements' lack strong human evidence.
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Educational content only. This page summarizes publicly available video content for informational purposes. It is not medical advice. Always speak with a licensed healthcare professional before making any medical decisions.