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The Secret Testosterone Boosting Power Of Sleep
Guys, I’m going to challenge you today not to hit the snooze button on this post and just pass over it, because it literally is one of the biggest factors in determining your testosterone levels.
Through my journey of researching the most powerful and scientifically proven ways to naturally increase testosterone, I came across the topic of sleep and its connection to testosterone levels.
I’ll be honest with you and tell you that when I first saw it, I just skipped over it because I just couldn’t see right away in my head how sleep, of all things, could truly make a difference when it came to our testosterone levels. It just didn’t seem to make sense to me at first, so without looking further into it, I just skipped over it, and went looking for other things.
The problem was I kept running into it over and over, and finally when I saw some respected resources that I follow talking and writing about it, I knew that I had misjudged this one, and decided to do the research myself to see what I could find out. I also learned a valuable lesson which was never to make a judgement or draw a conclusion without first doing the research no matter what my preconceived thoughts or notions might be at the time.
I have to tell you that I am so glad I corrected my mental mistake by going back and doing the research on the connection between sleep and testosterone because I was downright amazed.
Sleep, The Kingpin Of Testosterone
The epidemic men are facing in our modern times really is of epic proportions without exaggeration.
It’s well known and established now that men have about 20% less testosterone flowing through their bodies then equal men had just 20 years ago. Unfortunately, there are no signs that this trend is slowing down at all much less stopping and going in the other direction.
There is a natural decline of testosterone that occurs with age, and typically that decline is about 1.25% per year once you hit 30, and the biggest overall drop in testosterone happens between the ages of 30 and 50.
Doctors used to treat men in the 40s and 50s for a variety of issues relating to low levels of testosterone, and now they’re having to treat men even in their 20s. It’s crazy what is happening right now.
That’s why we are so vigilant about shedding light on this problem. We want to make men aware of what is going on so they can protect themselves and proactively do something about it.
Shedding light on the problem is a good first step, because you have to know that a problem even exists before you can defend against it and solve it.
The next step is even more important, and that’s providing a solution.
We’ve been doing this series on the best natural ways to increase testosterone because we know we have a serious societal issue that is affecting men across the board all over the world.
We are trying to do our part by researching and investigating scientifically proven ways to combat this problem and increase testosterone levels. This mission is the backdrop of what has led to the topic of sleep and it’s connection to testosterone.
I’m really embarrassed of how I originally ignored the topic of sleep especially after doing the research and discovering that you can easily make the argument that getting good quality sleep is the single most important thing you can do to increase testosterone levels in a dramatic way.
The trifecta of core things that you need to proactively address if you want to increase testosterone levels naturally are diet, exercise, and sleep – and guess what? Sleep is probably the most important one of the three.
Let’s look at why I made that statement.
The Science Behind Sleep And Testosterone
First, a little biological background.
Your testosterone levels naturally follow a circadian rhythm where they are at their highest in the morning, and then as the day goes on they decline accordingly.
“Morning wood” is a perfect example of this. You wake in the morning with an erection for no apparent reason. Your testosterone levels are at their peak at that time.
During the night, once you enter your REM stages of sleep, that’s when your endocrine system goes hard to work and your brain starts to send all the appropriate signals to your body to produce a flood of testosterone to get you ready to tackle the challenges of the next day.
The Difference Between 4 Hours and 8 Hours of Sleep Affects Testosterone
Check out this study on a group of healthy that was done to test their testosterone levels in the morning after monitoring how much sleep they got the night before.
Here’s what the hard data showed. It showed that the men who only were allowed to sleep for 4 hours had an average testosterone levels of 200-300 ng/dl.
Compare this result with the men that were able to sleep for a full 8 hours. These men had average testosterone levels between 500-700 ng/dl! MORE THAN DOUBLE the testosterone for getting an additional 4 hours of sleep!
What these results and the data graph below show is that there is a direct and connected relationship between the amount of hours you sleep and the amount of testosterone you produce.
That blew me away when I first read this study. It was also what made me change my mind about the importance of sleep and how much more of a priority I needed to make it especially as it related to my own testosterone levels.
Here’s another study that I came across that basically showed the same results.
In this study, 531 healthy men were chosen to participate in this study where their testosterone levels were tested in the morning after having 4 hours of sleep and after having 8 hours of sleep.
Just like the other study, this one showed that when the men only had 4 hours of sleep, their testosterone levels were about 60% less than when they had 8 hours of sleep.
Interestingly, one conclusion that both lead researchers came to was that it is likely that men are put on testosterone replacement therapy much too often and too quickly especially given the fact that poor sleep can account for drops in testosterone levels of more than half!
More Science Backing The Sleep Testosterone Connection
“A recent study funded by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep—equivalent to aging 10-15 years. These lower levels affect more than just the libido as testosterone deficiency is also linked to lower energy, poor concentration, fatigue and decreased strength.”
“And poor rest elevates cortisol even more, which will ensure that your sleep will only continue to get worse. What’s more, less sleep also robs you of your testosterone, according to a study published in the Journal of the American Medical Association. And we’re not talking a tiny drop; the researchers indicated that poor quality sleep could cause up to a 15 percent decrease in testosterone, giving you one more reason to focus on your rest.”
The interesting thing about this is that we already know that cortisol is a testosterone killer, not to mention a whole host of other negative things. So in this case, poor rest in and of itself lowers testosterone, plus now you have an added kicker of it producing more cortisol which kills testosterone even more sending you into a really negative spiral.
Tips To Getting Better Quality Sleep
There’s no question how vitally important the role good quality sleep plays in your overall testosterone levels. If you didn’t know or weren’t a believer before, you definitely should be now.
This sounds like the easiest thing in the world to fix or make better, doesn’t it? How hard is it to sleep more?
I think there is going to be a group of men where this is going to be easy to adjust, and then there’s going to be another group of men where this will be extremely difficult to adjust, and of course, all those in between.
The fact of the matter is that we are bombarded with all kinds of stimuli that are vying for attention and sleep time. It could stress, video games, computer time, tv time, hobbies, or work. Bottom line is that it can be extremely difficult to shut everything down and just simply allow yourself to get some good quality sleep.
Here are some tips to help to you get better quality sleep:
Stick to a sleep schedule
Settling in on a predictable and reliable sleep schedule helps regulate your body’s circadian rhythm clock and it can help you fall asleep quicker and more soundly throughout the night
Sleep in total darkness
You secrete melatonin (sleep hormone) through your pineal gland. It is said that light disturbs this secretion process.
Practice a relaxing bedtime ritual
This is typically some sort of calming down ritual. Typically this could be some sort of self meditation that you do or even just calm breathing where you slow everything down to a peaceful halt to allow you to fully rest and go to sleep for the night.
Keep your room temperature comfortably cool
Believe it or not, your testicles actually function better under cooler temperatures
Exercise during the day
Getting exercise (HIIT or resistance weight training are best) has been shown to enhance sleep quality at night.
Turn off electronic displays
At least an hour before bed, turn off phone, tablet, and computer displays. They emit a “blue light” that affects the pineal gland’s ability to produce melatonin.
Sleep on a comfortable mattress and pillows
You want to make sure that you’re sleeping on a mattress and pillow that are comfortable and supportive so you are completely relaxed for the entire night.
Summary Of How Sleep Affects Testosterone
Well, this one was an eye opener for me when I first discovered the massive role of importance that good quality sleep plays when it comes to testosterone levels.
Like I said earlier in this post, sleep could be the biggest influencing factor on your current testosterone levels today, and clearly, it has been shown to have a massive impact on your T!
You’re armed with science-backed information, and now it’s up to you to take action and make whatever necessary adjustments you have to protect your T levels and to also increase them so they flourish and provide you with all the incredible health benefits that come with strong and vibrant levels of testosterone flowing through your body.
Another one to add to your arsenal of ways to stop this declining testosterone epidemic, but also turn the ship around and actually increase T levels!
It’s all about making adjustments to environment, lifestyle, diet, exercise, and supplementation!
Mike is our resident personal trainer specializing in men’s health & fitness. He is an avid enthusiast when it comes to understanding and implementing the best strategies & tactics for optimal healthy living, and he is completely obsessed with how to achieve peak performance levels.