Poor sleep reduces the male hormone, affects libido, energy and mood and increases health risks; Treating apnea and adjusting habits helps you regain balance.
Sleep deprivation goes far beyond being tired the next day. Studies show that poor sleep directly affects the male hormonal axis, with a significant impact on testosterone levels, a hormone essential for men’s physical, mental and sexual health. Even short periods of insufficient sleep can cause measurable changes in the body.
More than a sex hormone, testosterone is a global marker of men’s health. It influences libido, erection, energy, mood, muscle strength, bone health and metabolism. When sleep fails, this entire system goes into imbalance.
The direct relationship between deep sleep and hormone production
Most testosterone production occurs during deep sleep, especially in the early stages of the night and REM sleep. When an individual sleeps only a few hours or has fragmented sleep, the body does not complete the cycles necessary for adequate hormonal release.
A classic study published in the Journal of the American Medical Association (JAMA) showed that young, healthy men who slept just five hours a night for a week experienced a 10% to 15% drop in testosterone levels, as well as worsening mood, vitality and disposition. In other words, a single week of poor sleep is enough to alter hormonal balance.
Furthermore, sleep acts as a regulator of the hypothalamic–pituitary–gonadal axis. When this system is damaged, there is a reduction in the release of luteinizing hormone (LH), responsible for stimulating the testicles to produce testosterone. At the same time, there is an increase in cortisol, the stress hormone, and greater systemic inflammation — a combination particularly harmful to men’s health.
Sleep apnea and persistent drop in testosterone
Men with obstructive sleep apnea often have chronically low testosterone levels. Intense snoring, frequent awakenings, feeling tired upon waking up and daytime drowsiness should not be ignored. In these cases, appropriate treatment, such as the use of CPAP or other strategies to improve sleep quality, can partially restore hormonal function and significantly improve quality of life.
The drop in testosterone associated with apnea not only occurs due to reduced sleep time, but also due to the constant fragmentation of cycles, preventing the body from reaching the deep phases necessary for hormone production.
How to preserve testosterone naturally
Taking care of your sleep is one of the most effective — and often neglected — strategies for preserving testosterone naturally. Sleeping between seven and nine hours a night, maintaining a regular bedtime and wake-up time, reducing exposure to blue light and screens before bed, and practicing regular physical activity are simple but fundamental measures.
When there is intense snoring, fragmented sleep or excessive tiredness during the day, medical investigation is essential. Improving sleep is not just a question of well-being: it is a direct decision in favor of hormonal health, physical performance and long-term quality of life.
Sleeping well is not a luxury. It is preventative treatment.
Medical follow-up with a urologist or endocrinologist is essential. In cases where there is no significant improvement with sleep disorder treatment measures alone, the doctor will be able to recommend the best drug treatment to recover physiological testosterone levels.
Dr. Marcos Tobias Machado – CRM/SP 75.225 | EQR 63664
Urologist
PhD from the University of São Paulo (USP)
Membro da Brazil Health
