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Early Bedtimes Result in Better Sperm Quality in Men

Sleep is important for the lives of all humans in order to stay healthy. For men, getting a good night's rest can result in better sperm quality compared to men who do not get a full eight hours at night.

May 5, 2020
Sara Nuss

Sleep is important for many reasons, especially for sperm health and quality in men. A good night’s sleep helps at least eight hours and can help to produce healthy sperm within men. Studies show how important it is to get your work done during the day instead of staying up late and watching Netflix, or answering your emails late at night.


This article covers:

  • How important is sleep?
  • How important is sleep for healthy sperm?
  • How can you get a better night’s sleep?

How Important is Sleep?

With all of the technology that is out in the world today, it can be very hard to get a good night’s rest. Whether it’s watching Netflix, or staying up late on your phone, there are many distractions that can steer you away from getting a solid eight hours. There are many health benefits that prove how important sleep is.

man sleeping in bed
Sleep is an essential part of a healthy lifestyle, especially for men to be able to produce healthy sperm to conceive.


Sleep helps us to be more productive and to provide better concentration in the workplace, and it even can give someone a better sense of cognition, so you can do better on tests. Getting enough sleep at night also is proven to maintain a low weight and also to regulate your calorie intake. If someone has a poor sleep pattern, they are also at risk for heart disease, higher chance of depression, and even lower your immune system.

How Important is Sleep for Healthy Sperm?

Getting enough sleep is essential for the health of a man’s sperm. In a study, it is proven that men who go to bed around 10:30 at night were proven to have healthier sperm than men who went to bed past 11:30 p.m. Men who also got eight hours of sleep no matter what time they go to bed are proven to have healthier sperm than men who got seven hours or less.


Sleep is known to play an important role in moderating hormones and stress levels within men. Lack of sleep within the male body can also make the immune system overreact and attack sperm, which greatly affects fertility. Fertility experts are urging men to go to sleep around the same time as their partners to increase the oportunity for sex and also to help them get enough sleep to continue to produce healthy sperm. 

How Can You Get a Better Night’s Sleep?

If you are having trouble falling asleep at night, there are many tips and tricks to help you get that solid eight hours in. One of the most important tips to help you sleep better at night, is to cut down on blue light exposure before you go to bed. Blue light comes from your cell phone, your computer, and even your TV. Cutting back on these devices two hours before you go to bed can significantly help you to get a better night’s sleep. 

coffee cup with TV in background
Cutting back on blue light exposure at night can help you to get a better night’s sleep.


Other tips to help you get a better night’s sleep is to cut back on long naps during the day and to not drink coffee late in the evening. Melatonin, a dietary supplement, is also great to take to make you sleepy and increase your chances of falling asleep as well. Doctors also recommend that you don’t eat late at night and to make a pre-sleep routine that you can do every night to help you fall asleep faster. With getting a good night’s rest every night, this can greatly help men to produce better sperm and have an easier time conceiving.


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