Did you know that one of the best ways to increase your testosterone levels is through sleep? While you sleep, assuming you have lengthy, quality sleep, your body increases testosterone production. This is why your testosterone levels daily peak at 8 a.m. and then decreases to a low at about 8 p.m.
Quality sleep brings testosterone back up to optimal levels. During sleeping, your body turns on its Testosterone production engine and delivers extra testosterone to your system in rhythmic cycles based at various basic sleep stages. Because of the way your body produces testosterone, the more uninterrupted sleep you have, the more testosterone you will produce.
The fact that sleep boosts testosterone is common sense for most as a good night’s rest allows us to wake up feeling good. Libido, strength, morning erections and general attitude, all resulting from high testosterone, are dramatically increased after restorative sleep. A recent study of males, aged 64 to 74, found that sleep had the greatest correlation to morning Total and Free Testosterone levels.
Another study of 67 healthy males aged 45 to 75, in 1992, found the following were all correlated with increased testosterone levels: Number of REM episodes, Duration of REM episodes, Decreased duration of wake time (from a disturbance such as apnea) and overall sleep efficiency.
Other studies have shown the reverse, that testosterone is reduced with disturbed or poor quality sleep. One study of healthy, non-smoking, fit twenty year olds showed that fragmented sleep led to no nighttime testosterone increase. With normal sleep, this same group had average nighttime testosterone increases of 20-30% or more, however, with disturbed sleep their testosterone levels did not move and there was no morning peak. This study was for men in their 20s but the health implication are worse for someone in middle age. Similar results were found in a study of 45 men with severe sleep apnea which occurs when breathing is completely blocked during sleep. After these men started using CPAP machines, to correct their apnea, their testosterone levels rose approximately 20%.
Lack of sleep also leads to long term decreased testosterone production. Lack of sleep leads to reduced glucose sensitivity production and causes one to become insulin resistant. One study placed 11 participants in a closed environment with carefully controlled sleep, calories and physical activity. As study participants went from 8.5 hours of sleep to 5.5 hours, their blood sugar levels spikes and their insulin resistance decreased. Researchers concluded reduced sleep quality, that increasingly affects older and obese people, increases the risk of type 2 diabetes. This is particularly concerning since diabetes and Metabolic Syndrome are both linked to lower testosterone levels.
DOES LOW TESTOSTERONE AFFECT SLEEP? The reverse is true too as low testosterone leads to poor sleep quality, often because of the extra weight associated with low testosterone levels.
The most important take away should be that reduced and poor quality sleep has a massive effect on your hormones and testosterone production. Get more and better quality sleep.
Hormone Therapeutics April 29th, 2014
Posted In: Uncategorized
Tags: aging, benefits of sleep, benefits to your body, decreased testosterone levels, effects of aging, increased testosterone levels, lack of sleep, libido, low t, low testosterone, naturally producing testosterone, quality sleep, restorative sleep, sexual desire, sexual performance, sleep, testosterone, testosterone levels, testosterone production