Why Men Need Better Sleep

June 4, 2025

Better sleep isn’t optional — it’s essential. For energy, hormone health, performance, and even emotional regulation, sleep plays a foundational role. Yet men are consistently more likely to sleep less, report poorer quality rest, and leave sleep problems unaddressed. This Father’s Day, it’s time to rethink sleep as part of men’s wellness.

Men Sleep Less — and Worse

Research shows men average 6–11 minutes less sleep per night than women, and this gap grows with age. They’re also less likely to spend time in deep (slow-wave) and REM sleep, both of which are crucial for physical and mental recovery.

Men are more prone to:

Fragmented sleep
Shorter total sleep duration
Feeling “unrefreshed” upon waking

Long work hours, late-night screen time, or parenting stress can make consistent rest hard to come by — and the pressure to “power through” only makes it worse.

Men’s Circadian Rhythms Are Slightly Longer

The circadian rhythm — your internal 24-hour clock — controls when you feel sleepy and alert. Research finds men’s circadian cycles average slightly longer than women’s (by about 6 minutes). While this might seem minor, it can contribute to:

A natural tendency to stay up later
Greater difficulty waking up early
Reduced adaptation to night shift or jet lag

Men who work variable shifts or travel frequently may be especially vulnerable to circadian misalignment.

Busy Work Schedule Disrupts Men’s Sleep and Circadian Rhythm

Many men juggle demanding work schedules, long hours, and sometimes irregular or night shifts — all of which can seriously disrupt the body’s natural circadian rhythm. When work keeps you active during hours your body expects to rest, it confuses your internal clock, making it harder to fall asleep and wake up feeling refreshed. Examples of how your circadian rhythm may be affected by work:

Exposure to light at the wrong time when working in the evening
Lack of morning light
Irregular sleep-wake patterns
Meal timing disruption
Hormonal imbalance
Frequent travel across time zones

Over time, this misalignment leads to chronic fatigue, reduced hormone production (like testosterone), and impaired cognitive performance.

Sleep Fuels Testosterone and Recovery

Testosterone levels rise during sleep, particularly during REM. One study found that just one week of sleep restriction (5 hours per night) led to a 10–15% drop in daytime testosterone levels in healthy young men. Lower testosterone can mean:

Reduced energy and stamina
Impaired muscle recovery and strength
Decreased libido and mood
Weakened immune response

For active men — and tired dads — quality sleep is a direct line to better performance and recovery.

Men Are More Likely to Have Sleep Disorders

Sleep apnea is 2–3 times more common in men than in women, especially with increasing age or weight. Left untreated, it disrupts sleep and raises the risk for:

High blood pressure
Heart disease
Daytime fatigue
Poor cognitive performance

Despite this, men are less likely to report or seek treatment for sleep-related issues. In fact, many don’t realize their daily fatigue or brain fog could be linked to disordered sleep.

Skipping Sleep Isn’t Strength — It’s a Liability

It’s easy to dismiss tiredness as just “part of life” — especially for new dads or busy professionals. But poor sleep isn’t just about feeling groggy. Chronic sleep deprivation increases the risk of:

Cardiovascular disease
Type 2 diabetes
Depression and anxiety
Workplace and driving accidents

Quality rest improves focus, mood, decision-making, and even relationships. It’s one of the simplest ways to protect your long-term health and show up stronger in every role — as a parent, partner, or professional.

Smarter Sleep Starts with Smarter Tools

The Lumos Smart Sleep Mask uses NASA-funded light therapy to realign your circadian rhythm and improve sleep timing, especially helpful for:

Night shift or early shifts
Travel and jet lag
Trouble falling asleep or waking up

Pair it with our Blue Blocker glasses, designed to reduce blue light exposure in the evening and support melatonin production — and you’ve got a complete day-to-night solution.