Men are often praised for pushing through exhaustion. But running on empty is not proof of strength. Sleep supports the emotional steadiness you need to handle pressure, communicate clearly and make thoughtful decisions.

What the research says

A 2024 systematic review and meta-analysis combined 154 experimental studies with 5,717 participants. Sleep loss—including shortened sleep, staying awake for extended periods and repeated nighttime awakenings—reduced positive emotion and increased anxiety symptoms. Findings for negative mood and depressive symptoms were mixed, which means poor sleep does not affect everyone in the same way [1].

A 2023 review of seven randomized trials involving 3,597 adults with both insomnia and depression found that digital cognitive behavioural therapy for insomnia (CBT-I) reduced insomnia and depressive symptoms. However, this evidence applies to a specific clinical group and only seven studies were included; it does not mean that an app or a better bedtime routine will solve every mental health struggle [2].

Protect sleep without chasing perfection

• Create a short wind-down. Give yourself 20 or 30 quieter minutes before bed. Lower the lights, step away from work and choose a calming activity.
• Keep one reliable cue. A regular wake time can help anchor your routine. If you work shifts, use a repeatable post-shift routine instead.
• Notice what follows you to bed. Write down tomorrow’s tasks or the worry circling in your mind. The goal is not to force sleep, but to reduce the mental load you are carrying.
• Talk about persistent problems. If poor sleep continues, affects your safety or interferes with daily life, speak with a family doctor, nurse practitioner or qualified mental health professional. Ask whether CBT-I is appropriate.

Rest is not the opposite of growth. Sometimes the strongest next step is allowing your mind and body to recover.

Research sources

1. Palmer et al. (2024). Sleep loss and emotion: systematic review and meta-analysis.
2. Lin et al. (2023). Digital CBT-I for insomnia and depression: systematic review and meta-analysis.

World Mental Health Day: Why Men Must Pay Attention to Their Mental Health

Many men have learned to keep going, even when they are exhausted, anxious, overwhelmed, or hurting. They show up for their families, jobs, and communities, but sometimes neglect the person who also needs care: themselves.

On World Mental Health Day, October 10, XY Spark encourages men to recognize that mental health is not separate from strength. It is part of how we live, connect, work, and grow.

Emotional struggles do not always look like sadness. For some men, they appear as irritability, withdrawing from loved ones, difficulty sleeping, loss of motivation, increased drinking, or feeling constantly on edge. These experiences deserve attention rather than silence.

Taking care of your mental health can begin with simple, meaningful steps: check in with yourself honestly; speak with someone you trust; make time for rest, movement, and connection; and reach out to a qualified mental health professional when difficulties persist or interfere with daily life.

Seeking support does not diminish your masculinity. You do not need to wait until you are in crisis to ask for help.

Today, I invite every man to ask himself: “How am I really doing?” Then take one step toward the support or change you need.

A strong man does not have to carry everything alone.

At XY Spark, we are committed to conversations about men’s mental wellness, confidence, relationships, and personal growth. Share this message with a man who needs to hear it.

If you or someone you know is in immediate danger, call emergency services. In Canada, call or text 9-8-8 for suicide crisis support.

When work, family and worries fill your day, another wellness goal can feel like another demand. Brother, you can start small. Choose movement that fits your body and your life.

What the research tells us

A 2022 review of 15 prospective studies found that adults reporting more physical activity had a lower risk of developing depression, with associations apparent even below recommended activity levels [1]. These were observational studies: they cannot prove that movement caused the difference.

A 2024 review of 218 randomised trials involving people meeting clinical cut-offs for depression found that activities including walking or jogging, yoga and strength training reduced depressive symptoms compared with active controls such as usual care [2]. However, confidence in the evidence was low for walking or jogging and very low for other exercise types because of study limitations.

These reviews were not specific to Canadian men. They support considering movement as part of mental health care, without promising that a particular routine will work for you.

Try a manageable beginning

• Choose one small action. Try five to ten minutes of walking, wheeling, gentle movement or another activity suited to your abilities. This is a starting suggestion, not a proven treatment dose.
• Give it a place in your day. After lunch or before your evening shower may be easier to remember than “sometime later.”
• Make room for real conditions. During a cold Canadian week, an indoor route or movement at home can be your backup.
• Notice without judging. Ask yourself how you feel before and afterward. An unchanged mood does not mean you failed.

If your job is already physically demanding, consider whether rest and recovery need more attention. Personal growth includes responding to what you actually need.

If low mood is persistent or affecting daily life, speak with a family doctor, nurse practitioner or qualified mental health professional. Movement can sit alongside professional care; you do not need to earn support by exercising first.

This week, choose one manageable opportunity to move. Let it be an act of care.

Research sources

1. Pearce et al. (2022). Physical activity and risk of depression. JAMA Psychiatry. Systematic review and meta-analysis.
2. Noetel et al. (2024). Exercise for depression. BMJ. Systematic review and network meta-analysis.

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