How sleep problems affect the hormonal balance in the body, and steps you can take to improve it.
Most testosterone production in men occurs when you sleep.
Favorable sleep pattern that allows the body to work in peace
Unfavorable sleep patterns that are harmful to the body
For men, it is important that you get regular sleep with sleep cycles that last around 90 minutes each. If sleep is disrupted by sleep apnea, which causes a jagged sleep pattern (see the figure), the body is not allowed to make enough testosterone, and this has harmful effects on us. In the yellow fields in the figures, we see the periods when testosterone is produced. With undisturbed sleep, testosterone is most produced in the early morning, and men often wake up with an erection (and often have 3-5 erections during the night in connection with the "yellow" periods). The highest testosterone levels are found early in the morning, usually between 07:00 and 10:00
Insomnia and female hormones
With the exception of a snoring partner, we also find hormones that affect sleep in women.
- Estrogen and progesterone: These hormones have a sleep-promoting effect. When levels drop (e.g. during menstruation, after childbirth or during menopause), it can lead to sleep problems.
Important!
If you have clinically low testosterone, artificial testosterone (under medical supervision) may be necessary.
If you simply want to optimize your levels, it is best to focus on natural methods to stimulate your body's production.
Adverse effects in general
1. Physiological effects
- Reduced sexual desire and function: OSAS is associated with symptoms such as night sweats, weight gain and sexual dysfunction or decreased sex drive.
- Erectile dysfunction (ED)/Impotence: Studies have found a high prevalence of ED among men with OSAS. A Spanish cross-sectional study reported that 51% of newly diagnosed OSAS patients also had ED.
2. Psychological effects
- Mood swings and depression: Sleep apnea can lead to symptoms such as fatigue, poor memory, morning headaches, abnormal daytime sleepiness, and feelings of depression or low mood. These factors can affect self-image and sexual self-confidence.
3. Impact on partner
- Disturbed sleep: Loud snoring can disrupt your partner’s sleep, which can lead to fatigue and irritability in both partners. This in turn can affect intimacy and sexual desire.
Studies show that women who sleep with a snoring partner often have higher levels of the stress hormone cortisol, which can worsen sleep problems.
4. Treatment options
- Amundsen splint and CPAP therapy: Amundsen splint and the use of CPAP (Continuous Positive Airway Pressure) are effective treatments for sleep apnea. These treatments can improve sleep quality and thus sexual function.
Lifestyle changes:
Weight loss can reduce the severity of sleep apnea and thus improve both sleep and sexual health.
By addressing snoring and sleep apnea through appropriate treatment and lifestyle changes, both sleep quality and sexual health can be improved for both partners.
Even men who are slim often develop a noticeable belly after they turn 40. This is simply because they consume more calories than they burn.
While women's fat is mainly located just under the skin and is spread out over several parts of the body, men tend to accumulate fat deep within the abdominal region.
The reason lies in the sex hormones estrogen and testosterone, which have a major influence on how fat is absorbed and stored in the body. For example, estrogen promotes the storage of fat under the skin, while testosterone counteracts the accumulation of fat in the abdomen.
At the age of 30, men's testosterone levels begin to fall by up to three percent per year, which increases the risk of a belly.
Testosterone reduces the activity of an enzyme called LPL, which produces fatty acids so that they can be absorbed by fat cells. When testosterone levels fall, LPL activity increases, and more fat is stored in the fat cells.
Big bellies are unhealthy because the fat here produces substances that cause inflammation in blood vessels and organs. The accumulation of fat in the abdominal region is associated with high blood pressure, cardiovascular disease, type 2 diabetes and generally higher mortality.,
Both testosterone and estrogen are produced when cholesterol (mainly LDL cholesterol) is affected by a number of enzymes that react in the body. Testosterone is primarily produced in the testicles (Leydig cells) in men and in the ovaries and adrenal glands in women.
Cholesterol is important for the body, as it is used to build cell membranes, produce hormones and make vitamin D. The body produces most of the cholesterol it needs, but we also get some from food. If you need more cholesterol through your diet, you can eat:
- Eggs – especially the yolk, which is rich in cholesterol
- Fatty fish (salmon, mackerel, herring) – contain healthy fats and cholesterol
- Full-fat dairy products (butter, cheese, whole milk) – contain natural cholesterol
- Organ meats (liver, kidney) – very high in cholesterol .
How to avoid too much cholesterol?
Remember that too much cholesterol, especially LDL cholesterol, can increase the risk of cardiovascular disease. To keep your cholesterol in balance:
- Choose unsaturated fats over saturated fats (eat more olive oil, nuts, avocados)
- Eat more fiber (whole grains, vegetables, legumes) – fiber helps lower LDL
- Avoid ultra-processed foods (convenient foods, fried foods, fast food)
- Limit sugar and alcohol – can indirectly increase LDL
- Get enough physical activity – helps increase HDL cholesterol (the good cholesterol)
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