Sleep is one of the most underrated aspects of health and well-being. Yet, it’s among the most essential aspects of life that impact overall health. Sleep isn’t just our bodies going into rest and reset mode. It’s when our bodies slow down and actively start the process of decompressing, repairing, and detoxing.

Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado, expounds more on the importance of sleep, saying, “There are certain repair processes that occur in the body mostly, or most effectively, during sleep,” Then he adds, “If you don’t get enough sleep, those processes are going to be disturbed.”

This shows how essential sleep is for stable mental health and a healthy brain, heart, body, and reproductive health. You can’t achieve your health goals without factoring in quality sleep as your power tool. It doesn’t matter what diet you follow or your exercise routine. If you don’t sleep well, it’s as good as nothing.

Scientific Evidence

There’s some evidence that associates poor sleep with the increased risk of prostate cancer, lower urinary tract infections such as benign prostate hyperplasia, and overall poor prostate function. Let’s have a look at how improving sleep can help prevent prostate cancer and support overall prostate health:

Studies Connecting Poor Sleep With Prostate Issues

  • One study where 5,614 men participated reveals that there’s some connection between poor sleep and increased risk of prostate cancer in men. Though there’s a need for more research and evidence, the study’s conclusion stated that there’s some evidence that affirms the connection between poor and inadequate sleep to high-grade and low-grade prostate cancer.
  • According to the American Association for Cancer Research, sleep deprivation is highly connected to the risk of cancer, especially in men whose sleep schedule is often disrupted by shift work routines or have an evening chronotype.
  • Another research study reveals a significant connection between lack of quality, adequate sleep, lower urinary tract symptoms (LUTS), and benign prostatic hyperplasia (BPH). This was observed predominantly in older men, especially those 50 and older.

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Role of melatonin and hormonal balance

Melatonin is a hormone produced in the brain by the pineal gland. It plays a key role in regulating sleep by communicating with the body throughout the sleep-wake cycle. Melatonin responds to light and darkness, helping you fall asleep easily at night.

Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep, says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.l

Experts claim that melatonin plays a vital role in sleep quality and prostate issues, such as inhibiting the progression and spread of prostate cancer cells and boosting the response of cancer cells to chemo and radiation procedures.

Hormonal balance is also essential in sleep and prostate health. However, sleep deprivation and disorders may interfere with this balance, which eventually affects prostate health negatively.

If melatonin, also known as “The sleep hormone,” is out of balance, it can directly affect testosterone, which then affects prostate health. A 2014 study affirms that testosterone levels are closely affected by sleep, which then affects prostate function and overall health.

Sleep Disorders and Prostate Health

Sleep disorders are problems or conditions that prevent people from getting quality, consistent sleep through the night. Hence, this prevents them from getting adequate restorative rest at night.

These disorders, such as sleep apnea and insomnia, can make you feel fatigued, lethargic, and sleepy during the day, preventing them from being productive and living their best lives. They are also associated with prostate issues.

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Let’s have a look at them:

Sleep apnea and its impact on prostate function

Sleep apnea is when the upper airway is obstructed during sleep. This causes one to wake up and interferes with one’s sleep. Sleep apnea reduces oxygen circulation and can be fatal if not treated.

The correlation between sleep apnea and prostate issues such as prostate cancer has attracted lots of attention. This study demonstrated that there’s a high risk of prostate cancer for individuals struggling with sleep apnea.

Relationship between insomnia and urinary problems

Insomnia affects sleep and prostate health because it prevents the body from repairing. It also creates a hormonal imbalance that leads to prostate issues. Experts associate lower urinary tract issues in men with poor sleep due to insomnia.

Improving Sleep for Prostate Health

There are some simple tips and tricks you can use wherever you are to improve the quality of your sleep.
Tips To Enhance Sleep Quality

  • Have a wake-up and time-out routine. This routine will help you wake up simultaneously daily, log off all activities and screens, and mentally prepare yourself for sleep.
  • Have a comfortable place to sleep. You don’t have to own the most expensive mattress or bedding to have a cozy place to sleep. Just make sure where you’re sleeping is clean, calm, and dark enough.
  • Move your body daily. Exercise has been associated with better mental health, helping people easily fall asleep and sleep through the night without startling.
  • Have a relaxation routine, such as playing soft music or meditating, to help you relieve tension as you prepare your brain for sleep.
  • Manage your stress well. Stress negatively affects quality sleep, so you must find healthy ways to deal with stress.
  • Use sleeping aids such as comfort pillows.
  • Replace your caffeinated drinks with milk or chamomile tea hours before you sleep.

According to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital,

Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition.

In the same account, she says that chamomile tea can also be used.

It’s believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition, she says.

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Supplements or lifestyle changes to support better sleep

If you’ve incorporated all the tips mentioned above and nothing changes, then you might want to have a look at supplements and lifestyle changes that will help support better sleep, such as :

  • To help you sleep, you can take supplements such as melatonin, magnesium, theanine, and vitamin D. However, you must consult a medical professional to determine the amount you should take for safety.

    • Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school, explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.

  • You can also quit substance use, such as alcohol intake, to improve sleep quality.

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Conclusion

Sleep isn’t optional. It’s a priority for prostate health and overall well-being. Thus, you need to get all the help you can to ensure you get quality sleep to prevent you from the risk of developing chronic sleep disorders and prostate issues.

If nothing changes after using all the tips and tricks, we recommend seeking professional advice from a doctor or sleep expert to improve your sleep.