22:00 · Sleep

Sleep depth & stamina

Why fragmented sleep drains focus, patience, and connection bandwidth.

Targets

Most adults aim seven to nine hours; consistent wake time often beats sleeping in alone.

Loud snoring or gasping—discuss with clinicians; sleep quality links to daytime energy for many men.

Pattern	Often affects
Short weeks	Irritability, cravings
Fragmented nights	Afternoon fog, skipped walks