Sleep Matters: How Poor Sleep Affects Men’s Health and Strategies for Improvement

By Dr. Bikram Ratti MBBS (London) MRCGP – Private GP and Medical Doctor at The Doctor’s Practice, Birmingham

Sleep is one of the most critical factors for good health, yet many men struggle to get enough of it. Research shows that over 70% of men in the UK have trouble sleeping through the night. Poor sleep isn’t just about feeling tired—it can seriously impact your heart health, weight, mental well-being, and even increase the risk of serious illnesses.

At The Doctor’s Practice, I frequently see men struggling with low energy, poor concentration, and weight gain, often unaware that lack of sleep is the root cause. Let’s explore why sleep matters and how you can improve it.

How Poor Sleep Impacts Your Health

1. Heart Health

Not getting enough sleep puts stress on your heart. Research shows that men who regularly get less than five hours of sleep per night are at a higher risk of heart disease, stroke, and high blood pressure.

• Increases blood pressure, which can lead to heart attacks.
• Raises inflammation, damaging blood vessels over time.
• Disrupts cholesterol balance, increasing heart disease risk.

A 2023 study in the British Journal of Cardiology found that men who sleep fewer than six hours per night have a 30% higher risk of cardiovascular disease.

2. Mental Well-being

Sleep and mental health are closely linked. Poor sleep can make you feel more anxious, irritable, or even depressed.

• Increases stress hormones like cortisol, making you feel restless.
• Reduces focus, memory, and productivity.
• Exacerbates anxiety and depression symptoms.

Unfortunately, this creates a vicious cycle—poor sleep worsens mental health, making it even harder to sleep. If you’re constantly feeling down or overwhelmed, it’s worth addressing your sleep first.

3. Weight Gain & Metabolism

Struggling to maintain a healthy weight? Your sleep (or lack of it) could be to blame. Poor sleep:

• Increases cravings for sugar and junk food.
• Slows metabolism, making fat loss harder.
• Raises insulin resistance, increasing diabetes risk.

A Harvard Medical School study in 2022 found that men who consistently sleep less than six hours are 50% more likely to be overweight due to metabolic changes caused by sleep deprivation.

4. Testosterone & Hormonal Health

Testosterone levels drop significantly when sleep is compromised. This can lead to:

• Low energy and fatigue.
• Reduced muscle mass and strength.
• Lower libido and sexual performance issues.

A 2023 study in the Journal of Endocrinology & Metabolism found that men who sleep fewer than five hours per night have testosterone levels 10-15% lower than those who get a full night’s rest.

5. Increased Cancer Risk

One of the most surprising effects of poor sleep is its potential link to cancer, particularly prostate cancer.

• Sleep regulates immune function, which helps prevent cancerous cell growth.
• Disruptions in melatonin production (your sleep hormone) have been linked to higher prostate cancer risk.

A major 2023 study from the American Cancer Society found that men with chronic sleep deprivation have a 20% higher risk of developing prostate cancer compared to those with regular sleep patterns.

Simple Strategies to Improve Your Sleep

If you struggle with sleep, small changes can make a big difference.

1. Stick to a Sleep Schedule

• Go to bed and wake up at the same time every day—even on weekends.
• This regulates your internal body clock, making sleep easier.

2. Create a Sleep-Friendly Environment

• Keep your bedroom cool, dark, and quiet.
• Use blackout curtains, white noise machines, or earplugs if needed.

3. Reduce Screen Time Before Bed

• Blue light from screens (phones, tablets, and TVs) disrupts melatonin production.
• Avoid screens at least an hour before bedtime.

4. Watch What You Eat & Drink

• Avoid caffeine, alcohol, and heavy meals before bed.
• Drink herbal tea or warm milk to relax.

5. Manage Stress & Relax Before Bed

• Deep breathing, meditation, and progressive muscle relaxation can help.
• Keep a journal to offload stressful thoughts before sleeping.

6. Exercise Regularly (But Not Too Late)

• Regular physical activity improves sleep quality.
• Avoid intense workouts right before bed, as they may keep you awake.

7. Seek Medical Help If Needed

• If you experience chronic sleep issues, snoring, or sleep apnoea, see a doctor for assessment.

At The Doctor’s Practice, I provide comprehensive sleep assessments to help men diagnose and treat sleep disorders.

Book an Appointment with Dr. Bikram Ratti

If poor sleep is affecting your health, energy, or weight, let’s find a solution. Book an appointment at The Doctor’s Practice today.

🌐 Book Online Now
📞 Call: 0121 661 2366
📱 WhatsApp: 07388 623527
📷 Instagram: @thedoctorspractice

📍 Located in Edgbaston, Birmingham | 📅 Appointments available 7 days a week

🔗 Visit our website: www.thedoctorspractice.co.uk

References

1. British Journal of Cardiology (2023). Sleep deprivation and cardiovascular disease risk in men.
2. Harvard Medical School Study (2022). The impact of sleep on metabolism and weight gain.
3. Journal of Endocrinology & Metabolism (2023). The link between sleep and testosterone levels.

American Cancer Society (2023). Sleep deprivation and prostate cancer risk.