Understanding Insomnia in Men: Key Symptoms, Causes, and Effective Treatments

Insomnia can significantly impact your mood, focus, and coordination, emphasizing the importance of quality sleep for daily safety and performance. Prioritizing good sleep hygiene is essential for restorative rest.

How Does Insomnia Differ in Cisgender Men and Those Assigned Male at Birth?

Insomnia is a widespread sleep disorder with symptoms that often overlap across genders, yet biological sex can shape the individual experience. For example, depression frequently coexists with insomnia, and research from UCLA Health indicates men may be less likely to express depressive symptoms or seek professional support.

This tendency extends to medical care for insomnia, as cisgender men and others assigned male at birth (AMAB) are generally less inclined to pursue treatment.

Persistent poor-quality sleep elevates the risk of chronic conditions such as type 2 diabetes and hypertension—both more prevalent in AMAB populations—and can compound existing health challenges.

Moreover, insomnia increases the risk of heart disease, the leading cause of death among AMAB individuals in the U.S. Regular consultations with healthcare providers are recommended to establish personalized screening plans.

The Importance of Language and Understanding

Sex is biologically determined by chromosomes, whereas gender is a social construct that varies across cultures and historical periods. Both exist on spectrums, as recognized by contemporary science. For deeper insight, explore resources on sex and gender.

Common Causes of Insomnia in Cisgender Men and AMAB Individuals

Insomnia can stem from various triggers, including demanding work schedules, life changes like a newborn, or even positive stressors such as a promotion disrupting sleep routines.

Habits such as extended afternoon naps, consuming caffeine or alcohol close to bedtime, and inconsistent sleep patterns can undermine sleep quality.

Additionally, other sleep disorders like obstructive sleep apnea and narcolepsy are more frequently diagnosed in cisgender men and AMAB individuals, contributing to insomnia risk.

UCLA Health notes that men are more prone to delayed sleep phase syndrome (DSPS), a condition where the body's internal clock is misaligned, causing difficulty falling asleep despite exhaustion.

Identifying Who Is Most Vulnerable to Insomnia

Some risk factors are beyond control, including assigned sex at birth, age, and genetic predispositions.

While individuals assigned female at birth (AFAB) have higher insomnia rates, risk increases with age for everyone. A family history of insomnia also elevates susceptibility.

Several health conditions can further increase insomnia risk, such as:

• Stress and anxiety
• Depression
• Restless leg syndrome
• Chronic pain
• Post-traumatic stress disorder
• Gastroesophageal reflux disease (GERD)
• Asthma
• Diabetes
• Heart disease
• Hyperthyroidism
• Parkinson’s disease
• Alzheimer’s disease
• Cancer

Certain medications may also disrupt sleep, including:

• Pain relievers and drugs containing caffeine
• Selective serotonin reuptake inhibitors (SSRIs)
• Theophylline, albuterol, and other asthma treatments
• Prednisone and other corticosteroids

Diagnosing Insomnia: What to Expect

Many men may not realize they have insomnia. If you often:

• Struggle to fall asleep
• Wake multiple times during the night or too early
• Feel unrefreshed after sleep
• Experience daytime irritability or concentration difficulties due to tiredness

It’s important to consult a healthcare professional.

Your provider will inquire about your sleep patterns and symptoms and may conduct a physical exam or blood tests to rule out other causes.

Keeping a sleep diary might be suggested to track your sleep habits for further evaluation.

Effective Treatments for Insomnia

Short-term insomnia often improves with enhanced sleep hygiene practices, such as:

• Avoiding alcohol and caffeine at least six hours before bedtime
• Completing intense exercise one to two hours prior to sleep
• Turning off electronic devices an hour before bed to reduce blue light exposure
• Maintaining a consistent wake-up time even after restless nights
• Limiting lengthy daytime naps to promote nighttime sleep

If these adjustments don’t help after a few weeks, seek medical advice.

Healthcare professionals might recommend over-the-counter aids or prescribe medications for severe cases. While most sleep aids are intended for short-term use, trazodone is an option for longer-term treatment.

Cognitive behavioral therapy (CBT) is also effective in reshaping sleep habits and attitudes toward sleep.

Final Thoughts

Insomnia can adversely affect emotional well-being, cognitive function, and motor skills, highlighting the necessity of restorative sleep for overall health.

Prioritize sleep by establishing routines, minimizing screen time before bed, and creating calming pre-sleep rituals to signal your brain it’s time to rest.

Catasha Gordon is a sexuality educator based in Spencer, Oklahoma, and founder of Expression Over Repression, a company dedicated to sexual education and empowerment. She enjoys crafting educational content, gardening, and music. Follow her work online.

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