First: the relationship between Sleep and Hormones

sleep affects the levels of several hormones. Early studies have established a linkage between sleep and the secretion of key hormones like cortisol, luteinizing hormone (LH), leptin and growth hormone (GH)

Hormones are chemical messengers that play a vital role in regulating the body’s many processes, systems, and functions.

The body needs a range of different hormones to function properly. They’re released through the endocrine system, a network of organs and glands located throughout the body.

Hormones are responsible for many bodily functions, including:

metabolism and appetite

growth

body temperature

sexual function, drive, and reproduction

heart rate

blood pressure

sleep-wake cycles

The production and function of many hormones in the body are influenced by other body functions, like sleep.

Second: Insomnia in men

Sleep, testosterone and cortisol balance, and ageing men

Sleep loss and lower sleep duration are associated with lower morning, afternoon and 24-h testosterone

whereas they are associated with higher late afternoon and early evening, but not morning or 24-h cortisol. These reciprocal changes in testosterone and cortisol with sleep loss imbalances catabolic-anabolic signaling and is an important, but not exclusive, mechanism by which sleep loss induces insulin resistance.

By fixing testosterone-cortisol balance

to prevent the induction of insulin resistance by sleep restriction, we provided the first proof-of-concept that the metabolic harm that occurs with sleep loss can potentially be mitigated by therapeutic approaches that do not require sleeping more. This approach is likely to be relevant also to older men since the changes in testosterone-cortisol balance that occur in young men have recently been shown to also occur in older men.

disrupted sleep, or circadian misalignment on cardiometabolic health. This is because insufficient sleep and night shiftwork may sometimes be unavoidable.

Hormone Therapy Insomnia & Sleep Apnea Treatment for Men

How to Treat Low Testosterone

There are ways to naturally boost levels of testosterone, mostly by eating foods that are rich in protein and other essential nutrients. Some of these foods include beef, beans, eggs, oysters, shellfish, and vitamin D milk. Eating this kind of healthy diet is crucial in maintaining the balance between testosterone and estrogen levels, but a healthy diet alone becomes less effective for men as they drift further into andropause.

However, combining testosterone replacement therapy with an individualized nutrition plan, a targeted supplement regimen, and other strategic lifestyle changes may be able to relieve sleep problems and other debilitating symptoms of inadequate levels of testosterone. Optimal levels of testosterone combined with proper nutrition and exercise can reduce the hormonal and lifestyle causes of obstructive sleep apnea. Furthermore, your BodyLogicMD-affiliated practitioner can measure and balance cortisol, insulin, and other hormone levels thrown off by the sleep apnea.

Contact a BodyLogicMD-affiliated bioidentical hormone specialist near you to schedule an appointment and learn more about sleep apnea treatment that includes bioidentical hormone replacement. See how a comprehensive treatment plan developed by a practitioner of the BodyLogicMD network can be used to restore normal testosterone levels and relieve the effects of sleep apnea.

Third: How Can Men & women Sleep Better?

Most men will sleep much better if they simply develop the habits of good sleep hygiene. Sleep hygiene consists of basic tips that help you develop a pattern of healthy sleep.

1 - sleep diary

will help the doctor see your sleeping patterns. This information gives the doctor clues about what is hindering your sleep and how to help you.

2 - Exercise

can greatly improve sleep quality at all ages (Banno et al., 2018). Several techniques also help to encourage relaxation and induce sleep sooner, including the following, and Increase the amount of daytime exercise but try avoiding exercise right before bed, and don't exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.

3 - Relaxation techniques

Progressive Muscle Relaxation – Where you flex groups of your muscle all over the body and then relax them again.

4 - Mindfulness Meditation

Where you focus on bringing your attention to the experiences that are occurring in the present moment, without thinking of them. Several apps exist to help guide your through this on the Apple app and Google play store.

5 - No caffeine

containing teas (in addition to other stimulates) four to six hours before bed.

6 - Avoiding smoking

before bedtime or during the night

7 - Avoiding

heavy meals and spicy/hot foods before going to bed.

8 - Ensure your room is

quiet, dark, not too hot, or too cold

9 - don’t turn your room into

a cinema or office, if possible.

10 - Try to go to bed and get up at the same time every day

at the very least, on weekdays. If need be, use weekends to make up for lost sleep.

11 - Create a sleep sanctuary

Reserve your bedroom for sleep and intimacy. Keep it on the cool side. Banish the television, computer, smartphone or tablet, and other diversions from that space.

12 - Autogenic Training (AT)

Where you focus on the awareness of different parts of your body and consciously relax them.

13 - Bright Light

The exposure to bright light has important effects on your body's circadian rhythm. The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. There are some conditions such as seasonal affective disorder (SAD) and circadian rhythm sleep disorders that are helped by appropriately timed exposure to bright light.4

In addition, bright light may help you become more alert if you are sleep deprived.

The results of research studies are somewhat mixed in regards to how effective this might actually be. Some show that light is effective in shifting circadian rhythms, which might allow you to stay awake longer.5 (This is also called increased sleep latency.) In addition, some research suggests there is improved performance at night, especially with shift work, when bright light conditions are present.6

Aside from normal ambient lighting such as you might get from overhead lights or natural light exposure like sunlight, it might also be beneficial to expose yourself to a light box.

14 - Posture

Surely it is harder to fall asleep when you are standing up, so posture clearly can have some beneficial effects on sleep deprivation. Indeed, simply sitting upright can have the same impact. This has to do with the activation of something called the sympathetic nervous system. The sympathetic nervous system controls automatic body functions such as heart rate and pupil dilation.8 As an unlikely example, it is the system that goes to work instinctively when you are attacked by a lion. Therefore, it is quite effective at increasing alertness and counteracting the effects of sleep deprivation.

15 - Yoga

Yoga has been foundTrusted Source to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus. choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options. strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind. If a pose doesn’t feel right for you, don’t force it. Forcing it may result in injury. It’s important to do what feels good for you and your body, and that varies from person to person

16 - Massage

Researchers in a 2015 studyTrusted Source found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression. If professional massage isn’t an option, you can do self-massage. You may also find it beneficial to have a partner or friend give you a massage. Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques. while massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits. If your skin is sensitive to creams or oils, be sure to do a skin patch test before use.

17 - Sleep study

If the cause of your insomnia isn't clear, or you have signs of another sleep disorder, such as sleep apnea or restless legs syndrome, you may need to spend a night at a sleep center. Tests are done to monitor and record a variety of body activities while you sleep, including brain waves, breathing, heartbeat, eye movements and body movements.

18 - fermented dairy products

In conclusion results of current trials supplementing the diet with either dairy proteins, micronutrient cofactors in melatonin synthesis, or fermented dairy products rather consistently note favorable effects on sleep. The studies appraised in this review provide preliminary evidence on which to build the research base needed to make recommendations targeting dairy product consumption to promote sleep quality.

19 - Eat Cheese

Yup, despite us always shunning cheese before bedtime, it turns out that the popular food is actually really good at helping us get a good night’s sleep. According to YorkTest nutritionist, Sal Hanvey, certain cheeses can in fact make you drowsy and ready to fall into bed. dairy, particularly cheese, is often avoided by many Brits before bed to stop vivid dreams. But whether you believe the myth or not, consuming the following products before bedtime can actually help to make you sleepy and more relaxed. one study by the British Cheese Board found that 75%of people actually slept quite well after eating a 3-ounce piece of cheese before bedtime.

Dairy-based products that can help to boost your sleep score include:

Yoghurt

Cottage cheese

Milk

Low-fat cheeses

20 - Dark chocolate

Dark chocolate may help improve sleep quality by increasing the production of serotonin, a neurotransmitter that is linked to feelings of calmness and relaxation. Additionally, the antioxidants and flavanols found in dark chocolate can reduce stress levels and help reduce the time it takes to fall asleep.

21 - The Nue Co. Sleep Drops

These non-habit forming drops are legit. The dreamy formula brings together proven natural ingredients — think valerian root, passionflower, chamomile and catnip (yes, for real) — to help you fall asleep and stay asleep without any unwanted side effects like bad dreams or grogginess the next morning. We’re big fans.

22 - Saje Aroma Om Diffuser

Setting the mood is an absolute must when it comes to a bedtime routine, and aromatherapy is definitely part of the equation. We love the Saje Aroma Om diffuser for its minimalist design and ease of use. The company also offers plenty of essential oils and blends so you can infuse your space with just the right scent.

23 - Wearable Headband Device

Could Enhance Deep Sleep