Sleep and Testosterone LevelsSleep is a major regulator of endocrine function. A consistent relationship has been evidenced between age-related changes in sleep rem sleep and testosterone in growth hormone and cortisol secretion. The aim of the present study was to investigate whether anr age-related androgen decline in healthy men — characterized by considerable inter-individual variability, the causes of erm are poorly understood- is related to concomitant sleep alterations. Seven healthy young men y. All subjects were investigated in rem sleep and testosterone sleep unit during 48 hours of bed rest including two sleep periods between Sleep was recorded polygraphically during the depart bol dor 2015 night in the young, and during both nights in the older subjects. All records were scored in second epochs according to standard clinical criteria.
Sleep and Testosterone: 1-Hour of Sleep = 15% More T | Anabolic Men
We spend more time sleeping than on any other activity- so why are we so bad at it? Three quarters of people have trouble getting out of bed in the morning. We have trouble staying awake, focusing, moving our bodies…even getting out of bed becomes an ordeal. Sleeping deprivation lowers your IQ , as well as your performance on academic tasks. Does that mean your sex drive might take a dive? You bet your dick it does. Research is pretty divided on this, but most studies and experts give a range somewhere between 7 and 9 hours a night for adults, with children needing as much as ten hours a night.
Some studies do suggest that six hours a night can suffice. Other studies suggest that we need hours a night, but those are based on experiments in which people were kept in darkness for 14 hours a day, rather unlike real-life conditions. So, I tend to agree with the consensus that hours a night is best for most people. Ultimately, you should go with how you feel- getting the optimal amount of sleep will make you feel alert, mentally and physically refreshed, and full of energy.
Also, you need to sleep in large blocks of several hours. Sleep is divided into different phases which serve different purposes. Sleep is still poorly understood, but in general the lighter phases, including REM sleep, seem to be responsible for the mental benefits of sleep, like memory consolidation and maintaining neuroplasticity. Your brain cycles through the various phases of sleep throughout the night, taking about 90 minutes to cycle through each of them before starting over.
As the night goes on, each successive cycle includes more REM sleep and less deep sleep. However, if you take a short, minute nap during the day, it will include a higher proportion of REM sleep. Because of the way that sleep works, you need to get most of your sleep in long, continuous blocks throughout the night. Your body needs to be going through those whole, minutes cycles. Your body needs complete sleep the same way it needs complete proteins, and a complete mix of vitamins and minerals.
That said, if you feel tired throughout the day, taking a minute power nap can be a good temporary solution, and can give you a few more hours of energy. Your brain loves routine. In fact, it needs a routine in order to sleep well. Pick a standard wake-up and sleep time, and try to deviate from them as little as possible.
For instance, I normally go to sleep at midnight and wake up at 8 AM. This puts your brain into a mild sleep deficit- not bad enough to ruin your next day unless you go on a major bender, obv , but enough to make it want to get back onto your usual schedule, rather than changing to a new one. You can take a nap that afternoon if you need to, but the next day you should be back to waking up at your usual time.
First off, you want to wake up from the lightest phase of sleep. This will happen if your body is waking up on its own, but alarm clocks can jolt you out of deep sleep, leaving you feeling groggy, grumpy, and low on energy throughout the day. If you absolutely need to use an alarm clock, find a smart alarm clock app for your smartphone.
Another thing you want to do first thing in the morning is optimize your cortisol levels for the day. Charles Poliquin and John Romaniello both recommend optimizing cortisol levels by starting your day off with lime juice and slat water. This will help ease you into an optimal cortisol pattern- high in the morning, and low at night.
The best way to do this is to take a short walk- the combination of sunlight and physical activity will tell your body that the day starts now, and therefore that sleep time will be 16 hours more or less in the future. Specifically, the human brain has evolved to use the presence of sky-blue light as an indicator that it is currently daytime.
To nudge your brain into a healthy sleep pattern, treat it to extremes of light and darkness- lots of blue light during the day, and none at night. Following that, keep your environment throughout the day as bright as possible. At night, you want to do the exact opposite: First off, light-proof your room.
Cover your windows with black sheets or blackout curtains to block out external light. Turn off or cover up any light sources in your room, such as fans or computers. Second, take steps to filter the blue wavelengths out of any light that hits your eyes for the last couple hours before bedtime. A free laptop app called f. Finally, make sure you do get some light in the morning to wake you up, as total darkness makes it easy to oversleep.
This is another reason why I love light-based alarm clocks. It can be as simple as spending more time on your feet, or incorporating more iso-lateral movements into your workouts.
To see a dramatic example of this effect, perform an hour-long workout consisting entirely of iso-lateral movements such as dumbbell rows, Bulgarian split squats, and one-armed dumbbell overhead presses. Then marvel at how easily you sleep that night.
You can see a significant benefit just by incorporating sets of iso-lateral movements in each workout. Another solution is to spend 6 or more hours on you feet every day. If you work in an office job, get a standup desk if you can, and alternate between periods of sitting and standing. Instead of standing for 6 hours, you can stand on one leg to exhaustion, times on each leg.
Cholesterol is the building block for testosterone- and in fact, for all of our sex hormones. Eating fat, and particularly saturated fat, causes the body to produce more cholesterol. Studies show that athletes on low-fat diets tend to have low testosterone, while those who eat high amounts of saturated fat have higher testosterone levels.
An independent study by the John Fawkes journal of broscience associated low-fat diets with a heightened interest in boy bands. Because you produce most of your testosterone while you sleep- whereas cortisol, which is also made from cholesterol, is mainly produced during the day- the benefits of saturated fat become more apparent when consumed in the evening.
Interestingly, eating saturated fat at night also has a significant sedative effect, helping people get to sleep and stay asleep. Adding a small amount of healthy sugar notice both emphases seems to enhance the sedative effect.
In practice, this tends to mean eating a couple of sausages or a few ounces of cheese, dipped in one or two teaspoons of honey or agave nectar, within 3 hours of bedtime.
While animal fat is preferable, you can optionally boost the saturated fat content by adding in some coconut oil. As far as the dosage goes, it seems like the more the better, but you obviously need to control how much you eat. Find the minimum amount that works for you; this could get pretty fattening, so only eat as much as you need.
Most sleep supplements are either useless or counterproductive. Nonetheless, there are a few supplements worth mentioning. The first two are magnesium and zinc.
Both of them contribute to both sleep and testosterone production- with zinc being the most important micronutrient for testosterone, while magnesium has much more of a sedative effect, and plays a central role in the regulation of GABA, the main neurotransmitter responsible for sleep maintenance. You can take them together in supplements such as ZMA, but for an even stronger sedative effect, try powdered magnesium supplements such as Natural Calm.
Melatonin can be very useful, but in this case, less is more. Also, your melatonin levels naturally rise throughout the night, peaking a couple hours before you wake; higher doses of melatonin fast-forward this process, paradoxically causing you to wake up earlier.
So what dosage was found effective in studies? All you need is. Which is a problem, because the pills you find in pharmacies are usually dosed at 3, 5, or even 10 mg. While you could grab the smallest pills they have and try to break them up, your best bet would be to order liquid melatonin online and measure it out with a dropper.
The optimal timing here would be about 4 hours before bed- both because they take some time to convert to melatonin, and because 5-HTP can have a short-lived stimulatory effect as it first begins converting to serotonin. Because the ambient temperature goes down at night, our bodies use low temperature as another cue to initiate sleep.
So, you want your bedroom to be relatively cold at night. Take that with a grain of salt though. Or alternatively- as cold as it can get without making you uncomfortable. You should always be comfortable.
Bonus- cold temperatures also help you burn a little extra fat, and produce a little bit more testosterone. Finally, you need to address the psychological aspect of sleep. In short, you need to learn to relax as hard as you train. If you have to work, pay bills, or talk on the phone with angry relatives at home, find another room to do it in.
You want your brain to develop a Pavlovian response to your bed- when you get in bed, you should immediately feel sleepy. That means stop working, doing chores, or thinking about all your problems at least an hour before bed. And if you do end up working late, push back your bedtime. Not watching TV- that blasts your eyes with light and puts your brain in wake mode.
This can mean taking a class, or it can be as simple as sitting in a chair, breathing deeply, and blanking out your mind for five minutes a day. Five minutes a day, every day, will get you results. There is no excuse not to make sleeping well one of your top priorities in life.
Being well-rested is key to your body composition, happiness, productivity, energy level, sex drive, and overall health.
When you sleep well and have a healthy energy level, many other parts of your life start to just fall into place. Skip to content Search for: Get my free seven-day body recomposition course.