Long term poor sleep in men at night

Long term poor sleep in men may be related to psychological stress, poor sleep habits, environmental interference, physical illnesses, hormonal imbalances, and other factors.

1. Psychological stress

Work pressure, economic burden, or family conflicts may lead to a sustained state of anxiety, causing the brain to be overly alert. Long term exposure to high-pressure environments can stimulate cortisol secretion and interfere with the normal rhythm of melatonin. Suggest using mindfulness meditation, psychological counseling, and other methods to alleviate emotions and avoid overthinking unresolved issues before bedtime.

2. Poor sleep habits

Using electronic devices before bedtime, irregular sleep patterns, or taking a long nap can disrupt the biological clock. Blue light irradiation can inhibit melatonin secretion, and frequent changes in sleep onset time may lead to sleep phase shift syndrome. Establishing a fixed sleep schedule and avoiding electronic screens one hour before bedtime can help improve sleep quality.

3. Environmental interference

Excessive bedroom lighting, noise pollution, or uncomfortable mattresses can all affect sleep continuity. Excessive ambient temperature may lead to frequent awakenings at night, while insufficient bedding support can easily cause muscle tension. Keeping the bedroom temperature around 20 degrees, using blackout curtains and soundproof earplugs can create a suitable sleeping environment.

4. Physical diseases

Sleep apnea, prostate hyperplasia, or chronic pain diseases often accompany nocturnal awakenings. Apnea can cause a decrease in blood oxygen levels, triggering micro awakenings, while frequent nocturia can interrupt sleep cycles. This type of situation requires timely medical examination and treatment for the primary disease in order to fundamentally improve sleep problems.

5. Hormonal level disorders

Decreased testosterone levels may trigger changes in sleep structure, manifested as reduced deep sleep and early awakening. Insufficient secretion of growth hormone can also affect sleep repair function. Men over 40 years old can undergo hormone testing and, if necessary, undergo hormone replacement therapy under the guidance of a doctor. Improving long-term sleep problems requires comprehensive intervention. In addition to targeted solutions to the above reasons, it is recommended to maintain moderate exercise but avoid vigorous activities before bedtime, avoid overeating at dinner, and limit caffeine intake. Receiving sufficient natural light during the day can help stabilize the biological clock, and if necessary, sleep aids can be used for a short period of time under the guidance of a professional physician. Establish bedtime relaxation rituals such as warm water baths or light stretching, and continuously record sleep diaries to help identify specific influencing factors. If self-regulation is ineffective or accompanied by daytime functional impairment, seek timely diagnosis and treatment from a sleep specialist.