Sleep? what's that?

Author

Cosmin Calin
July 16, 2025

You wake up tired. You drag yourself through work. You can’t remember the last time you felt truly rested.

If you’re like most men over 35, you’ve noticed the decline:

  • Energy crashes in the afternoon

  • Brain fog that kills your productivity

  • Motivation dropping, workouts suffering

  • Belly growing, testosterone dropping

You might blame “getting older.” But the real culprit? Poor sleep.

The Hidden Cost of Bad Sleep

  • Low Testosterone: Just one week of 5-hour nights can drop your testosterone by up to 35%.

  • Fat Gain: Lack of sleep disrupts hunger hormones, making it harder to lose belly fat.

  • Brain Fog: Chronic sleep debt impairs focus, memory, and decision-making.

  • Shorter Lifespan: Studies show men who sleep less than 6 hours/night are at higher risk for heart disease, diabetes, and early death.

Bottom line: If your sleep sucks, your results will suck—no matter how hard you train or how perfect your diet is.

Real-World Solutions: How to Reclaim Your Sleep (and Your Life)

1. Control Your Sleep Environment

  • Pitch Black: Any light exposure (even from your phone or streetlights) disrupts melatonin. Invest in blackout curtains or a sleep mask.

  • Cool Room: Set your bedroom temperature to 18°C. Cooler temps = deeper sleep.

  • No Screens 60 Minutes Before Bed: Blue light suppresses melatonin. Read a book or listen to music instead.

2. Build a Sleep Routine

  • Consistent Schedule: Go to bed and wake up at the same times—even on weekends.

  • Pre-Sleep Wind Down: Try 10 minutes of stretching or deep breathing to signal your body it’s time to sleep.

3. Nutrition & Supplements

  • No Alcohol 4 Hours Before Bed: Alcohol fragments sleep and reduces testosterone.

  • Magnesium Glycinate (400mg): Improves sleep quality and boosts testosterone.

  • High-Protein Snack: A small serving of cottage cheese or Greek yogurt before bed supports muscle repair and stable blood sugar.

4. Fix Your Mindset

  • Don’t Chase Perfection: Aim for progress. If you’re getting 5 hours now, target 6. Small wins compound.

  • Track Your Sleep: Use a simple journal or an app to spot patterns and hold yourself accountable.

What to Expect

Within 2 weeks of fixing your sleep:

  • Morning energy and focus return

  • Workouts feel easier

  • Hunger and cravings drop

  • Testosterone starts climbing

You can’t out-train or out-supplement bad sleep.
Fix your sleep, and you’ll fix your energy, focus, and body—guaranteed.

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