Can you improve sleep for higher testosterone levels?
As you may know, we spend – on average – a third of our lives sleeping.
In other words, it’s probably the “activity” that we consecrate the most time towards.
And as such, it’s not surprising that sleep, as in healthy sleep, is a major factor in our overall health.
For us men, sleep also plays a major role in testosterone levels.
Over the past decades, several studies have shown how poor or insufficient sleep can significantly affect testosterone levels.
And without healthy testosterone levels, not only our manhood goes down but so does our health.
So, how can YOU improve sleep for higher testosterone levels?
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Sleep & Testosterone : A Crucial Relationship
Testosterone levels slowly decline as a man gets older. Similarly, sleep quality and quantity tend to decrease too with the years.
However, it’s clear that improving sleeping habits has an incredibly positive effect on testosterone levels.
During sleep, natural changes in testosterone levels occur, both in men and women. They will rise during sleep and decrease during waking hours.
Our highest testosterone peak happens during REM sleep, a restorative sleep that happens mainly during the last phase of the nightly sleep circle.
Sleeping disorders, such as insomnia, sleeping apnoea, interrupted or lack of sleep, can significantly reduce the amount of REM sleep. Which will consequently lead to lower testosterone levels upon waking up. (1)
On the other hand, low testosterone levels will also affect sleep, having a deleterious effect on its quality.
As such, it is vital to improve sleep quality to ensure optimal testosterone levels.
Additionally, being overweight or obese can also complicate matters when it comes to sleep and testosterone.
A study from 2008 showed that higher than average body weight can act directly and indirectly on the quality of sleep and in consequence, testosterone levels. (2)
So, let’s have a look at practical tips to improve sleep for higher testosterone levels.
Easy Tips to Improve Sleep & Testosterone Levels
| SUPPLEMENTS | STRESS RELIEF | BEFORE BED | DURING THE DAY |
| Chamomile tea has a soothing effect that can help you Zzzz peacefully. | Tai chi and Qi Gong are both practices coordinating breathing with movement. They are ideal to release stress. | No electronic gadgets 1 hour and a half before going to bed (smartphones, TV, computers, tablets, etc…) | Cardiovascular exercise is ideal to improve overall health and favours a good night of sleep. |
| Try a melatonin supplement. Melatonin is a hormone normally produced by our bodies to favour sleepiness. Supplementation may help you sleep faster, if needed (1 mg to 2 mg before bed). | Any kind of physical activity will lower stress levels and favour sleep (from hoovering to taking the stairs). | A bed time ritual can help improve sleeping. It could be a to-do list for tomorrow. Playing an instrument or singing a soothing melody. Painting or any other activity that calms you. | Weight-loss can positively impact sleep and testosterone levels in overweight men. |
| A magnesium deficiency can lead to troubled sleep. A supplement can improve relaxation and enhance sleep quality. |
If you can’t see your way out of your current issues, talk to a friend or alternatively, a therapist. Sharing issues can be of great relief. |
Soothing music can favour sleepiness. Alternatively, natural noises (a stream, the sea, a little wind, rain, etc.) also work greatly! | Increase bright light exposure by going out as much as possible during the day, and invest in bright lightning for your work hours, if needed. |
| Lavender – orally or in an essential oil diffuser – can induce a calming effect to improve your night of sleep. | Meditation is a powerful tool to reduce and improve stress management. | Dimming lights a couple of hours before bedtime will tell your body that sleep is nearby. | Reduce irregular or long daytime naps. |
| L-Theanine is an amino acid that can improve relaxation and sleep. Take between 100 to 200 mg before going to bed. | Breathing exercises are a great tool to reduce stress, to favour sleepiness and calmness. | Make sure your bedroom is for sleep and for sleep only. Moreover, ensure that your room is slightly cool and find ways to reduce ambient noise. | However, a small 30 minute nap can enhance brain function without disrupting night time sleep. |
| Valerian root can help you fall asleep faster and improve sleep quality (500 mg before going to bed). | A hot bath can relax you and help you have better night if sleep. | Reduce night time drinking. Alcohol can increase sleep apnoea, snoring and disrupts sleeping patterns. | Ditch the coffee 5 to 6 hours before going to bed. If you are very sensitive to caffeine, you may want to switch tea for an herbal infusion. |
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Conclusion : Better Sleep For Higher Testosterone Levels
Improving sleep for higher testosterone levels isn’t that hard.
Nonetheless, it does require a motivated state of mind to change towards a healthier lifestyle.
My best bit of advice?
Take it slowly. Try to implement one or two things at a time.
In time, these little changes will become a part of your routine and you won’t even notice them any more.
Furthermore, try establishing regular waking and going to bed hours. This will help your body’s natural clock know when it is time to sleep and wake up …naturally.
Finally, like with anything else that positively impacts your health, remember that changes do take a bit of time to be seen and felt.
So, keep zen, supplement well, exercise a little more, improve your environment and diet, and watch your testosterone and health soar!
The article « Improve sleep for higher testosterone levels » was written by Michael King.
(1) The relationship between sleep disorders and testosterone in men. Gary Wittert, Asian J Androl. 2014
(2) The Association of Testosterone Levels with Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing. Elizabeth Barrett-Connor, Thuy-Tien Dam, Katie Stone, Stephanie Litwack Harrison, Susan Redline, Eric Orwoll. J Clin Endocrinol Metab. 2008