Sleep is the foundation everything builds on

Of all the levers in midlife men's health, sleep is the cheapest, most powerful, and most under-prioritized. Most men over 40 are sleeping less than they should and have forgotten what eight hours felt like.

The data

The 2011 University of Chicago study restricted healthy young men to five hours for one week. Their daytime energy, mood, and physical recovery declined measurably — equivalent to years of premature ageing.

What works

Earlier bedtime. Cool bedroom (18–19°C). No alcohol within 3 hours of bed. Morning sunlight in the first hour. Phone out of bedroom. No caffeine after 2pm.