Do Men Have Hormone Cycles?

Ever found yourself wondering if men experience their own version of hormonal ebbs and flows? Are there hidden rhythms shaping their moods and sleep patterns? In this blog, we address these questions and more. From morning peaks and evening dips to sleep disruptions and mood swings, we answer the most common questions about the male hormone cycle.

Let’s start with the basics!

Do Men Have Hormones?

Yes, men have hormones – just like women. The primary hormone in the male body is testosterone, which plays a crucial role in various aspects of physiology and behavior, including reproductive health, muscle mass, bone density, mood regulation, and libido.

In addition to testosterone, men also produce other hormones like cortisol, growth hormone, insulin, thyroid hormones, and others, all of which contribute to maintaining overall health and well-being. Hormonal balance is essential for regulating bodily functions and ensuring proper physiological functioning in men, just as it is in women.

If you’re wondering, “What are the 4 key male hormones”, then read on for details below:

Estrogen

This is usually known as a female hormone but is also produced in men through the conversion of testosterone. Estrogen contributes to male sexual function, bone health, and certain metabolic processes. Imbalances in estrogen levels in men cause health issues like infertility and bone density problems.

Follicle-stimulating hormone (FSH)

FSH is produced by the anterior pituitary gland in both women and men, stimulating sperm production in men’s testes. Proper FSH levels are imperative for normal reproductive function and sperm production.

Luteinizing hormone (LH)

This is another hormone from the anterior pituitary gland, stimulating Leydig cells in the testes to produce testosterone. Maintaining normal LH levels is also essential for male reproductive and sexual function.

Prolactin

This hormone is often associated with lactation in women, but is also produced in smaller amounts in men. Prolactin regulates metabolism, immune function, and behavior in both sexes. However, elevated prolactin levels in men disrupt testosterone production, leading to symptoms like decreased libido and erectile dysfunction.

Next, let’s discuss whether there is such a thing as a “male hormonal cycle” or if these hormones maintain relatively stable levels all the time.

Do Men Have Hormone Cycles?

Yes! Men’s hormone cycles are a real thing, although they are often less pronounced and less regular compared to women’s menstrual cycles. The primary hormone involved in men’s hormonal fluctuations is testosterone, which follows a daily rhythm known as the circadian rhythm.

Testosterone levels typically peak in the morning and decrease gradually throughout the day. Also, men experience variations in hormone levels due to factors like age, stress, sleep quality, diet, and exercise. While men’s hormone cycles are not as noticeable or predictable as women’s menstrual cycles, they still play a significant role in regulating various physiological processes and behaviors.

What Is The Male Testosterone Cycle Like?

Here is a table summarizing men’s 24-hour testosterone hormone cycle:

TIME	TESTOSTERONE ACTIVITY
Early Morning	Peak levels, highest activity
Morning to Noon	Gradual decline from peak levels
Afternoon	Levels continue to decrease
Evening	Lowest levels, least activity
Night	Begin to rise in preparation for morning peak

Testosterone levels can vary from day to day and fluctuate in response to environmental and physiological changes. Because of this, some people have compared this to women’s menstruation cycles, hence the term “man periods”. In the next section, let’s look at whether or not men truly have their own version of periods.

Are “Man Periods” A Real Thing?

The terms “man periods” or “male pms” have been used to describe mood swings or emotional fluctuations that some men experience. This is usually likened to the emotional changes that occur during women’s menstrual cycles except… men do not have menstrual periods like women do.

Menstruation is a biological process unique to women, involving the shedding of the uterine lining and the release of blood and tissue from the uterus. While men experience mood swings, irritability, or emotional changes, these are not because of a menstrual cycle. Instead, emotional fluctuations in men are influenced by other factors, which we discuss in the next section.

Do Men Have Mood Swings?

Yes, men experience mood swings! Mood swings are sudden changes in a person’s emotional state, often characterized by periods of irritability, sadness, anger, or anxiety followed by more stable periods. Several factors contribute to mood swings in men, including:

Hormonal Fluctuations

Testosterone levels in men fluctuate throughout the day and in response to various factors like stress, sleep quality, diet, and physical activity. Changes in testosterone levels influence mood and emotional well-being.

Emotional Stress

High levels of stress, whether related to work, relationships, finances, or other life events, can contribute to mood swings in men. Chronic stress affects hormone levels, brain chemistry, and emotional regulation, leading to mood disturbances.

Sleep Disturbances

Poor sleep quality, insufficient sleep, or disruptions in sleep patterns impact mood and emotional stability. Sleep plays a crucial role in regulating mood, and inadequate sleep can exacerbate mood swings.

Mental Health Conditions

Underlying mental health disorders like depression, anxiety, bipolar disorder, or substance abuse can contribute to mood swings in men. These conditions require professional evaluation and treatment.

Physical Medical Conditions

Certain conditions, like thyroid disorders, chronic pain, or neurological conditions, influence mood regulation and contribute to mood swings.

Lifestyle Factors

There are lifestyle habits like diet, exercise, alcohol consumption, and drug use, which can impact mood and emotional stability as well.

Experiencing occasional mood swings is a normal part of life for many men, but frequent and severe mood swings are not. This is why recurring mood swings warrant medical evaluation to check for the role of factors like hormonal imbalances in mood regulation.

Next, let’s look at the relationship between hormones and sleep in men.

Do Hormones Impact Men’s Sleep?

Yes! Testosterone cycles play a role in regulating bodily processes like the sleep-wake cycle, so changes in the levels of this hormone influence sleep-related factors like:

Falling Asleep

Testosterone levels are usually highest in the early morning, which contributes to the natural wake-up response. Lower testosterone levels in the evening and at night promote sleep onset and make it easier to fall asleep

Sleep Stages

Testosterone has been linked to the regulation of sleep stages, including deep sleep (slow-wave sleep) and REM (rapid eye movement) sleep. Changes in testosterone levels affect the distribution and quality of these sleep stages, impacting overall sleep architecture.

Sleep Quality

Research suggests that lower testosterone levels in men can be associated with poorer sleep quality, including increased sleep fragmentation, more frequent awakenings during the night, and decreased overall sleep efficiency.

Disorders

Abnormalities in testosterone levels have been implicated in certain sleep disorders, like sleep apnea and insomnia, further disrupting sleep patterns and contributing to daytime sleepiness and fatigue.

Sleep-Related Behaviors

Testosterone influences various sleep-related behaviors, including libido, sexual function, and arousal. Changes in testosterone levels affect sexual desire and function, indirectly impacting how you sleep.

While the relationship between testosterone and sleep is complex, it’s clear that men’s hormone cycles play a role in shaping their sleep patterns. So in the next section, we share some useful suggestions on how men can sleep better while considering hormonal health.

Tips For Better Sleep For Men

Here are some general tips for men to improve sleep quality, considering hormone-related factors:

Establish a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, including weekends. This helps regulate your body’s internal clock, supporting hormonal balance.

Create a Relaxing Bedtime Routine

Develop a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation to reduce stress hormones like cortisol.

Optimize Your Sleep Environment

Make your bedroom conducive to sleep in… by keeping it cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs to block out disturbances that disrupt sleep. Sleep aids like weighted blankets also help by providing Deep Touch Pressure (DTP), which calms the nervous system. The gentle pressure of a weighted blanket like our Cotton Napper promotes relaxation, naturally encouraging the production of melatonin (the sleep hormone).

Limit Exposure to Blue Light

Reduce screen time, especially from electronic devices like smartphones, tablets, and computers, before bedtime. Blue light exposure suppresses the production of melatonin, so minimizing screens in the evening can support healthy sleep hormone levels.

Consider Your Pre-Bedtime Diet

Steer clear of heavy meals, caffeine, and alcohol close to bedtime, as these disrupt sleep patterns and interfere with hormone regulation. Instead, opt for lighter evening meals and choose sleep-promoting foods like complex carbohydrates, lean proteins, and foods rich in tryptophan, helping boost serotonin (the happiness hormone) levels.

Exercise Regularly

Engage in regular physical activity, and aim to finish your workouts at least two hours before bedtime. Exercise helps regulate hormones like cortisol and promotes the release of endorphins, improving mood and sleep quality.

Manage Stress

Practice stress-reduction techniques like mindfulness meditation, progressive muscle relaxation, or journaling to lower cortisol levels and promote relaxation before bedtime.

Consider Hormone Testing

If you suspect hormonal imbalances may be affecting your sleep, consult a healthcare professional for hormone testing and personalized treatment recommendations. Conditions like low testosterone levels or thyroid disorders impact sleep quality.

Next, let’s look at tell-tale signs indicating that you need to speak to a doctor about potentially checking for a hormone imbalance in your body.

When To See A Doctor

Men should be aware of the following symptoms that may indicate hormonal imbalances and warrant a discussion with a healthcare provider:

Low Libido

A significant decrease in sex drive or difficulty achieving or maintaining erections can be a sign of low testosterone levels.

Erectile Dysfunction

Difficulty achieving or maintaining an erection can be a sign of various hormonal imbalances, including low testosterone or high cortisol levels.

Unusual Fatigue

Persistent tiredness or low energy levels, even after getting adequate rest, may indicate imbalances in hormones such as cortisol or thyroid hormones.

Unexplained Weight Changes

Sudden weight gain or difficulty losing weight despite efforts to maintain a healthy diet and exercise regimen could be a sign of hormonal imbalances, such as insulin resistance or thyroid issues.

Changes in Muscle Mass or Strength

Loss of muscle mass, decreased muscle strength, or difficulty building muscle despite regular exercise may indicate low testosterone levels.

Mood Swings

Like we briefly described above, significant mood changes, irritability, anxiety, or depression can be symptoms of hormonal imbalances, including fluctuations in testosterone or cortisol levels.

Sleep Disturbances

Difficulty falling asleep, staying asleep, or poor sleep quality can be associated with imbalances in hormones such as cortisol, melatonin, or testosterone.

Hair Loss

Thinning hair, particularly on the scalp or face, can be a sign of hormonal imbalances, including high levels of dihydrotestosterone (DHT) or imbalances in thyroid hormones.

Decreased Bone Density

Osteoporosis or low bone density, especially if occurring at a younger age, can be a sign of low testosterone levels in men.

Changes in Breast Tissue

Enlargement or tenderness in the breast tissue, known as gynecomastia, can be a sign of hormonal imbalances, including elevated estrogen levels relative to testosterone.

Changes in Testicle Size or Sensation

Changes in the size, shape, or sensitivity of the testicles can indicate hormonal imbalances or other underlying health issues.

If you experience any of these symptoms, speak with a healthcare provider who can perform a thorough evaluation, including hormone testing if necessary, and recommend appropriate treatment options to address any imbalances.

Conclusion

Men have hormone cycles, primarily driven by testosterone and less pronounced compared to women’s menstrual cycles. While the male testosterone cycle is not as noticeable, it still plays a significant role in regulating physiological processes. Hormonal fluctuations, especially in testosterone levels, impact mood, sleep patterns, and overall well-being in men.