When was the last time you woke up feeling truly rested without hitting snooze or pounding two cups of coffee just to feel normal? For most men, figuring out how to sleep better isn’t as easy as just going to bed earlier. 

If you want better sleep, you’re not alone. Long hours, stress, aging, and screen time all add up. Suddenly, you’re sleeping 6 hours a night and wondering why your energy, focus, and sex drive are all lower than ever. 

When your sleep isn’t dialed in, everything else suffers—especially your testosterone, muscle recovery, mood, and metabolism. Today, we’re exploring why sleep matters more than you think and sharing proven strategies for deeper sleep. Let’s dive in. 

How Does Poor Sleep Affect Men’s Health?

While you sleep, your body rebuilds, recovers, and regulates. This is also the time when your body produces testosterone and growth hormone, both of which are crucial for building muscle, burning fat, and maintaining libido. Sleep also plays a role in:

• Balancing blood sugar and insulin
• Reducing cortisol (your stress hormone)
• Keeping your immune system strong
• Clearing brain fog and improving memory

Poor sleep has been linked to everything from low testosterone and weight gain to increased risk of heart disease, depression, and type 2 diabetes. If you want better energy, better sex, and better workouts—it starts with better sleep.

How Much Deep Sleep Do You Need?

There are several stages of sleep, but deep sleep (also known as slow-wave sleep or stage 3) is where the real magic happens. This is when your body repairs tissues, builds muscle, restores energy, and releases key hormones. So, how much deep sleep do you need?

Most adults need 1.5 to 2 hours of deep sleep per night, which is about 20 to 25% of your total sleep time. However, stress, alcohol, caffeine, blue light, and hormone imbalances can all chip away at that number—leaving you sore and foggy the next day.

If you’re waking up tired after 7 to 8 hours of sleep, there’s a good chance you’re not getting enough of the right kind of sleep. You can look up “how to sleep better” all you want, but you won’t see lasting change until your body reaches the deep, restorative sleep needed for real recovery, hormone production, and mental clarity.

How to Sleep Better: 7 Strategies for Deeper Sleep

You can’t control everything that disrupts your sleep (kids, work stress, getting older, etc.) but you can control your habits. These simple, science-backed sleep hygiene tips can help you fall asleep faster, stay asleep longer, and feel better when you wake up. 

Here are 7 strategies for deeper sleep:

1. Block Blue Light Before Bed
2. Avoid Screens 1-2 Hours Before Sleep
3. Cut Off Caffeine by 2PM
4. Avoid Alcohol Within 3 Hours of Bedtime
5. Rule Out Sleep Apnea
6. Get More Natural Light
7. Exercise Regularly

1. Block Blue Light Before Bed

Your phone, laptop, and TV all emit blue light, and that blue light tells your brain it’s daytime. When you’re exposed to it at night, it suppresses melatonin (the hormone that helps you fall asleep) and throws off your circadian rhythm.

Try this:

• Swap your screen brightness to “Night Shift” or “Warm” after 7PM.
• Use blue light-blocking glasses in the evening.
• Avoid LED lights in the bedroom and opt for dim, red-toned lighting instead.

2. Avoid Screens 1 to 2 Hours Before You Sleep

Even if you’ve got the blue light filters on, your brain still treats screen time like it’s go-time, not slow-time. Whether you’re watching action-packed shows, answering late emails, or scrolling endlessly on TikTok, it’s all stimulation—and your brain doesn’t just flip off like a switch.

Instead of jumping straight from screen to sleep, give yourself a wind-down window. You need time to mentally and physically shift into rest mode.

Try this:

• Set a “screen curfew” an hour before bed.
• Keep your phone in another room or at least out of arm’s reach.
• Try swapping screens for a short evening routine: dim the lights, stretch, journal, or read something low-stress.

3. Cut Off Caffeine by 2PM

Caffeine might help you push through workouts, meetings, and everything in between. But the truth is, it lingers in your system way longer than you think. Even if you fall asleep, it can still block your brain from reaching the deep, restorative sleep stages it needs. 

That afternoon espresso or Red Bull? Half of it might still be active at bedtime, whether it feels like it or not. If you’re waking up feeling stiff, groggy, or foggy despite getting 8 hours of sleep, it might be time to adjust your caffeine habits.

Try this:

• Switch to decaf or herbal tea after lunch.
• Avoid pre-workouts or energy drinks in the evening.
• Cut back gradually if you’re a heavy caffeine user to avoid withdrawal.

4. Avoid Alcohol Within 3 Hours of Bedtime

A drink or two in the evening can feel like a good way to unwind, right? Alcohol may help you fall asleep faster, but it disrupts the quality of your sleep. Once your body starts metabolizing alcohol, it shifts into stimulant mode. 

This can lead to lighter sleep, frequent waking, or that frustrating 3AM “why am I wide awake right now” moment. Even worse, alcohol can increase your risk of sleep apnea by relaxing your airway muscles and making snoring worse.

Try this:

• Give yourself at least 3 hours between your last drink and your bedtime.
• Avoid alcohol-heavy nights during the week if you need to be sharp and rested.
• If you notice you sleep better on nights you skip the booze, pay attention to that.

5. Rule Out Sleep Apnea

Obstructive Sleep Apnea (OSA) is more common than most men realize and it often goes undiagnosed. It happens when the airway gets blocked during sleep, causing pauses in breathing, loud snoring, gasping, and low oxygen levels. 

The result? Poor sleep quality, morning fatigue, low libido, and even erectile dysfunction. If your partner has mentioned loud snoring or you’re waking up exhausted after a full night’s sleep, it’s worth getting evaluated. A sleep study can give you answers and solutions.

6. Get More Natural Light During the Day

Your body has a built-in clock called your circadian rhythm, and light is what sets it. If you’re not getting enough natural light during the day—especially in the morning—your brain can’t properly distinguish between day and night.

That often leads to feeling tired when you need to be alert, and wired when you want to wind down. This is especially important if you work indoors, live in the Midwest, or rarely see the sun during the winter months.

Try this:

• Step outside within 30 minutes of waking up, even if it’s just for 5 or 10 minutes.
• Work near a window if possible, or go for a midday walk.
• Open your blinds and get daylight on your face—even cloudy days count.

7. Exercise Regularly for Deeper Sleep

Exercise isn’t just good for your heart and muscles, it’s also one of the best natural sleep aids. Physical activity helps you fall asleep faster, increases deep sleep, and improves overall sleep efficiency. Just avoid intense workouts right before bed, as they can be overstimulating.

Shoot for 30+ minutes of movement most days, even if it’s just a walk or a quick bodyweight circuit. If you’re struggling with how to sleep better and nothing seems to work, your activity levels might be part of the problem.

Ready to Fix What’s Holding You Back?

Getting quality sleep is a crucial part of hormone balance, energy, mental clarity, and long-term health. If you’ve been struggling with low motivation, stubborn weight, or just not feeling like yourself, improving your sleep may be the best place to start.

At Victory Men’s Health, we take a comprehensive approach to men’s health and wellness. Whether you’re dealing with low testosterone, poor sleep, erectile dysfunction, or slow recovery—we help you find the root cause and build a treatment plan that actually works. 

Ready to make a change? Schedule a consultation today to take the first step toward deeper sleep, better energy, and a healthier you.