Most men I know can tell me their step count. Almost none can tell me how they slept this week. Sleep after 40 is a health number, like blood pressure, and men are the ones most likely to ignore it.
How much sleep men need after 40
The CDC recommends at least 7 hours a night for adults. In CDC data from 2022, 37% of men got less than that. Short sleep is not a badge of honor. It is a risk you choose every night.
The snoring your partner complains about
Obstructive sleep apnea is more common in men than women. The National Heart, Lung, and Blood Institute lists these signs:
- Frequent loud snoring
- Breathing that starts and stops, or gasping for air
- Daytime sleepiness and tiredness
- Morning headaches, dry mouth, or waking at night to urinate
- Low sex drive
If that list sounds like you, tell your doctor. Sleep apnea is treatable, and treating it is one of the most underrated things a man can do for his health.
New daytime sleepiness is a clue
My friend Ken Rutkowski, founder of METal, wrote a sharp essay on napping called "The Two O'Clock Question." His point stuck with me: a change in your sleep pattern may tell you more than how long your naps last. Longer and more frequent daytime sleep has been linked to dementia in older adults, though research cannot show that naps cause it. He also notes that wrist trackers guess sleep from movement, so sitting still can look like a nap.
My take as a physician: if you or someone you love suddenly needs to sleep during the day, especially with morning fatigue, bring it up with a doctor. New is the important word.
Four things to try this month
- Same wake-up time, seven days a week.
- No screens in bed for the last 30 minutes.
- Cut alcohol close to bedtime. It knocks you out but breaks up your sleep.
- Ask your partner, honestly, whether you snore or stop breathing.
Sudden confusion, weakness on one side or trouble speaking is not a sleep problem. That is a 911 call. See the warning signs.
I speak on this to men's groups, companies and conference stages. Book me to speak, or read more at https://www.HarveyCastroMD.com.