Testosterone – or T – is our main sexual hormone. It’s also found in women but in smaller amounts. In this article, you will discover 7 ways to increase testosterone at night…but before we get there, let’s understand testosterone a bit better.
Testosterone is a steroid hormone that is produced in our testicles and in women’s ovaries. Additionally, the adrenal glands produce an extra small amount.
During puberty, testosterone is a key actor to drive the physical changes that turn a boy into a man (increased muscle mass, deeper voice and hair growth).
Nevertheless, even after puberty, optimal levels of testosterone are necessary for general health, body composition, sexual function, decrease disease risk and many other important functions.
Also, should you have low levels of testosterone, an increase can cause rapid muscle mass gains and a glorious increase of energy levels, just in a few weeks.
Now, let’s get to these 7 ways to increase testosterone at night time…
7 Ways to Increase Testosterone at Night Time
The following 7 ways to increase testosterone are mainly done during the day but your body will process all of this while you sleep – and I will explain to you why by the end of this article.
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In addition, most of the following things proposed are easy to integrate and do not require a fortune or much time. Therefore, it’s all about dedication and implementing the following tips progressively to make sure that… firstly, you stick with them and secondly, they will effectively increase your T levels.
Alright, let’s get to business!
Improve T Levels with your Diet
Your diet plays a major role on your testosterone levels. Thus, it’s essential to pay attention to what you eat and your calorie intake.
However, you should know that regular dieting or overeating can disrupt your testosterone levels. Consequently, to increase and then, maintain your T levels, you will need to improve your diet.
First, start by making sure that you are eating enough protein. For instance, you should eat an average of 0.45 grams of protein per pound of body weight, if you workout 3 to 5 days a week. If you workout more often make it 0.55 grams. Get the calculator firing! (1)
Eat your carb loaded meals (make sure you go for wholegrain) before your workouts. However, lower your carb intake drastically when you are not sweating your a** off!
Additionally, make sure to eat enough healthy fats (avocado, nuts, fatty fish, olive oil, organic butter, etc.) and plenty of vegetables. Both are crucial to boost your T levels.
Minimize your Stress Levels
Current scientific research highlights the dangers of prolonged stress, which can result in the release of the hormone known as cortisol.
Elevated levels of cortisol can be incredibly detrimental to testosterone levels. In fact, as one hormone goes up, the other comes down inevitably.
Also, stress is a major factor in weight gain by promoting food intake and increasing the storage of fat around the organs. As a result, these changes can negatively impact T levels.
To limit the damage, find practical ways to reduce your levels of stress (meditation, a relaxing hobby, yoga, reading, playing an instrument, drawing, writing, etc.).
Get Some Sunshine and Vitamin D
In northern latitudes, most of us are deficient in vitamin D, it’s a fact.
Vitamin D is synthesized via sun exposure (with no sunscreen for 20/30 minutes daily and with as much visible skin as possible). However, in winter, or in the UK, most of us aren’t going to get much sunshine.
Therefore, supplementation is the solution. A 1 year study found that 3000UI of vitamin D3 per day increased T levels by 25%! (2)
Accordingly, by supplementing yourself with 2000 to 3000UI of vitamin D3 during the grey months, you will reduce your risk of cardiovascular disease and improve your general health.
Lift but Lift Cleverly
Weight lifting can positively impact your T levels. However, not every technique is equal.
To get the most benefits out of your workout, try high-intensity weight training.
In order to do this, you will have to choose weights that allow you to reach muscle failure in 10 reps. This type of exercise will increase T levels, when done frequently.
Also, some movements are more efficient than others. For example, squats stimulate the increase of T way better than leg presses. To get the best results, combine squats, deadlifts and bench presses.
Unlike machines, these movements don’t isolate a muscle and require more stabilizing activity (essential for the T boosting).
Take Natural Supplements to Boost your T Levels
Never take a supplement without knowing what’s in it and what are the effects (side effects included).
Nevertheless, some supplements are effective and can help you increase your T levels.
These are a few of my favorites:
- Ashwagandha: This herb is an adaptogen – meaning, it improves your body response to physical stresses. In addition, ashwagandha can boost T levels AND increase sperm count!
- Ginger Extract: Easily available, this extract can boost your T levels by a whooping 17%.
- You can also try…Mucuna Pruriens, Ginseng, Tongkat Ali & Forskoline.
Be as Healthy as Possible & Have Sex Regularly
Several factors can affect your testosterone (and hormone) levels.
For instance, sexy times are important to regulate your sex hormone and T levels.
Also, high exposure to certain estrogen-like chemicals can affect your T levels. To avoid them, you will have to limit buying products (and plastics) that contain BPA and parabens. Most products that don’t have them mention it. For the rest, google it.
In conclusion, find joy in the little things, laugh, find your own path and have sex to improve your T levels!
…And Sleep Better!
After all, this article is called “7 ways to increase testosterone at night time”. There’s a reason for that…
Having a good night of sleep, on a regular basis, is as important as exercising and a healthy diet for your health and your T levels.
However, the amount of sleep varies depending on each individual but most agree, that anything between 7 and 10 hours does the trick to stabilize T levels.
Moreover, regular sleeping patterns are as important as enough sleep. Make sure to fall asleep and wake up at approximately the same time.
Do note that you may need less than 7 hours of sleep. If you are getting enough then it’s fine.
At the end of the day, get the sleep that you need and switch off all electronic gadgets one hour before bed time to favor the production of melatonin (the sleep hormone).
I wish you rewarding days and testosterone boosting nights with our 7 ways to increase testosterone !
This article was written by Michael King.
(1) Differences between men and women as regards the effects of protein-energy malnutrition on the hypothalamic-pituitary-gonadal axis. Lado-Abeal J, Prieto D, Lorenzo M, Lojo S, Febrero M, Camarero E, Cabezas-Cerrato J. Nutrition. 1999.
(2) Effect of vitamin D supplementation on testosterone levels in men. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Horm Metab Res. 2011.