A common question I field from my fitness clients is whether their sleep or lack of it impacts their testosterone levels.
This question definitely has merit, so to understand the relationship between sleep and testosterone more profoundly, I took a couple of weeks to examine peer-reviewed papers on the subject, and then I took my notes to a medical colleague for a constructive discussion and deeper analysis.
Here’s what I learned.
- An unhealthy sleeping pattern can significantly lower the production rate of testosterone in the body.
- Some signs of low testosterone levels include; body hair loss, depression, reduced sex drive, chronic fatigue, and poor concentration.
- To improve your sleep, engage in physical activities, avoid eating heavy before sleeping, and don't go to bed hungry.
How Sleep Affects Testosterone Production
During my research, I found many studies about testosterone and sleep that suggest testosterone deficiency is connected to sleep disorders and that sleep loss can decrease testosterone production.
One study, in particular, caught my attention, so let’s have a look.
University of Chicago Medical Center Study
The University of Chicago Clinical Research Center conducted the study, partially funded by the National Institute of Diabetes and Digestive and Kidney Diseases and National Institute of Health grants .
This week-long study on healthy young men yielded intriguing results showing that skipping sleep reduces testosterone levels as if a man has aged 10-15 years.
The young, healthy men who participated in the study were college-aged and required to pass a stringent screening for endocrine or psychiatric disorders.
These men spent three nights in the lab sleeping up to ten hours, followed by eight nights of sleep restriction (less than five hours).
Their blood testosterone levels were recorded every 15-30 minutes for 24 hours on the last day of the ten-hour sleep phase and the last day of the five-hour sleep phase.
The results support that blood testosterone levels declined 10-15% in healthy young men with sleep loss and the study participants self-reported reduced mood and vigor levels.
Obstructive sleep apnea (OSA) is more prominent in men than women, and it begs the question, are T-levels a factor ?
Sleep apnea is linked to low testosterone and is disruptive to sleep, which in turn decreases testosterone levels, a cycle that seems hard to break .
However, a meta-analysis reviewing 129 papers concluded treating OSA with continuous positive airway pressure (CPAP) is not an effective strategy for managing lower testosterone levels (hypogonadism) .
Interestingly, another study of older men shows that sleep disturbance and duration affect testosterone levels and muscle mass.
They experienced increased T-levels with longer sleep duration .
Just as sleep can affect testosterone levels, testosterone levels can affect sleep. Both insufficient and high testosterone levels can affect the quality and duration of sleep .
Signs of Low Testosterone
Reduced sleep quality or deprivation can further exacerbate low testosterone symptoms like fatigue and stress, impacting a man’s overall health .
- Reduced sex drive
- Erectile dysfunction
- Body hair loss
- Less beard growth
- Increased body fat
- Decreased bone density
- Loss of lean muscle mass
- Chronic fatigue
- Poor concentration
“Low testosterone levels are associated with reduced well-being and vigor, which may also occur as a consequence of sleep loss”
- Eve Van Cauter, PhD
Tips to Improve Sleep
There are several things you can do to improve sleep duration and quality.
First, you can incorporate physical activity into your daily routine to get a good night’s sleep, and as a bonus, exercise is one of the ways to naturally increase testosterone as well .
Avoid eating a heavy meal shortly before bed; feeling overstuffed is uncomfortable and doesn’t facilitate sleep very well.
On the other hand, don’t go to bed hungry, as that feeling can also disrupt sleep patterns.
To further help you get a full night’s sleep, you should keep your sleep space:
- Cool - 65 degrees Fahrenheit seems to be the sweet spot . Only when your core temperature starts to drop, your body begins to facilitate sleep.
- Dark - Keep your drapes nearly closed, as even the smallest amount of light can disrupt some people.
- Quiet - Background noise from the traffic, especially sharp noises, can keep you from falling into deeper stages of sleep, as evolution made us sensitive to those cues so we can protect ourselves from nocturnal predators .
Stress can produce poor sleep quality as well, so make sure to manage and resolve stress or conflict before bedtime.
A consistent sleep schedule can keep your circadian rhythm (master internal clock) on track and promote quality sleep.
And finally, healthy sex life can reduce stress and alleviate sleep problems, and it also counts as exercise.
Does Napping Increase Testosterone?
Napping can increase testosterone because it can decrease the stress hormone cortisol. High cortisol levels link to low testosterone, so eliminating stress by napping can hugely impact testosterone levels .
Does Sleeping More Than 8 Hours Increase Testosterone?
Sleeping more than 8 hours can increase testosterone if it is quality sleep. Testosterone levels peak during REM sleep, the final stage of the sleep cycle, and is where you spend 18-23% of your sleep .
Final Thoughts on Sleep and Testosterone
The bottom line is that there is a close relationship between sleep and testosterone which can impact a man’s sexual behavior and overall health.
If you get good sleep and still feel your T-levels need a boost, please check out our list of the best all-natural testosterone boosters for men.
We’ve tested these products extensively, and they proved to provide more energy to hit the gym and improve body composition for our clients. Plus, exercise can enhance sleep quality, which can increase testosterone, so it’s a win-win.
Go ahead and click the link to see our #1 pick.
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