Low Testosterone Levels? Get Some Sleep! – Introduction
Testosterone is a hormone that contributes to the growth of tissues in the male reproductive system and to male secondary sexual characteristics. The hormone is vital for the individual’s muscle mass, bone density, and red blood cell production. Low testosterone or hypogonadism results in less sex drive, fatigue, and osteoporosis, to name just a few of the more disparate symptoms. While a number of low testosterone treatment options are available, including the most popular option of testosterone replacement therapy, a major effect on hormones could be secured by lifestyle changes. An adjustment can include a shift to healthier, longer-lasting sleep.
Low Testosterone Levels? Get Some Sleep!
The Science Behind Sleep and Testosterone:
Research has found that sleep is highly associated with testosterone levels. Researchers at the University of Michigan found that men who slept only five hours a night had significantly lower testosterone levels than those who sleep eight hours (1), according to a study published in the Journal of the American Medical Association. Another University of Chicago study reported that sleep deprivation diminished testosterone by 10-15% in young men (2).
It’s not clear how this correlation works, but sleep appears to be a key regulator of hormone secretion. Throughout the sleep cycle, the body experiences rapid eye movement (REM) and non-REM sleep. Non-REM sleep can also be broken up into three phases – two periods of light sleep, and the third period of deep, restorative sleep. It’s during REM sleep and the third period of non-REM sleep that testosterone is most likely to be released. Thus, poor sleep may cause depressed testosterone as a result of the disruption of these sleep patterns.
Improving Sleep for Better Testosterone Levels:
Since sleep is strongly correlated with testosterone levels, it’s important to ensure that people who have low testosterone have adequate sleep hygiene. Here are some strategies to increase the quality and length of your sleep:
Strategy 1: Establishing a Routine Sleep Pattern:
Creating a habitual sleep schedule is probably the best way to enhance your sleeping (and, by extension, testosterone). The circadian rhythm of the human body is manipulated by many physiological mechanisms that borrow signals from sleeping and waking patterns at certain times of day. Another great reason is because your body naturally gets into a sleep-wake cycle, which makes it easier to sleep and wake up. Furthermore, irregular sleep was shown to diminish testosterone levels and even caused health issues including fatigue, irritability and reduced sexual activity. The Journal of Andrology reported that men who slept just five hours a night had dramatically lower testosterone than those who slept seven to eight hours per night.
Strategy 2: Create a Sleep-Friendly Environment:
You need a comfortable sleeping environment for decent sleep and the proper testosterone levels. An absence of light, noise and heat generates an environment conducive to sleep. You might consider using blackout curtains or blinders to reduce the amount of light from the outside world, and earplugs or a white noise machine to minimize the loud noise. The bedroom should also be kept cool, a minimum of 60-67 degrees Fahrenheit, to get a good night’s rest. Furthermore, light exposure has been found to increase testosterone even when you’re asleep, so you really do want to be dark and tired. A recent study in the Journal of Clinical Endocrinology and Metabolism of the Endocrine Society suggests that sleeping in room light significantly lowers men’s testosterone levels compared with sleeping in darkness.
Strategy 3: Limit Exposure to Screens Before Bedtime:
Blue light from computers, smartphones and other electronics inhibits the release of melatonin, a sleep-regulating hormone. So, you should keep electronic devices out of reach at least one hour before going to bed. If you can’t avoid electronic devices, consider blue light filtering glasses or apps that limit exposure to blue light. Furthermore, blue light has been shown to lower testosterone, so avoiding blue light before going to sleep is very important.
Strategy 4: Avoid Stimulants Before Bedtime:
Coffee, cigarettes and other stimulants interfere with sleep cycles and make it difficult to drift off. Therefore, caffeine and nicotine should be kept away from the body at least four to six hours before bed. Because caffeine is a stimulant that lasts up to eight hours in the body, we shouldn’t consume caffeinated drinks (be it coffee, tea, or energy drinks) before going to bed. And nicotine, too, is a stimulant that disrupts sleep and induces insomnia.
Strategy 5: Do Regular Exercise:
Regular physical exercise can improve and extend sleep. Exercise has its effects because the body increases its levels of a chemical that is associated with sleep, called adenosine. It also reduces cortisol, which is a sleep-disrupting hormone. However, it is important to avoid hard exercises near the bedtime since this can itself disrupt sleep. Thus, daily workouts are needed throughout the day, whether in the morning or afternoon, in order to have good sleep and optimal testosterone levels.
Strategy 6: Handle Stress:
Stress Causes Poor Sleep and Low testosterone. Stress management techniques, like meditating, deep breathing, or Yoga, are extremely important. A bedtime ritual such as a warm bath or simply reading a book can be very relaxing and thus help relieve stress and calm the body down before sleeping. Moreover, minimising stress prior to sleep – such as not having stressful conversations or emails – creates a quiet environment that is conducive to a better night’s sleep.
Conclusion: Low Testosterone Levels? Get Some Sleep!
Low testosterone doesn’t do anyone any favours, and although other forms of treatment do exist, lifestyle adjustments aren’t insignificant, starting with how much and how long you sleep. The sleep-testosterone connection is renowned for its robustness, with poor sleep affecting testosterone levels. Good sleep hygiene will therefore be central to treating testosterone deficiency and improving health.
