SLEEP & TESTOSTERONE - HOW IMPORTANT IS A GOOD NIGHT'S REST?
Have you ever wondered how or why a good night’s rest makes you feel energised and youthful?
It’s by no accident that after a full night of deep sleep, you feel stronger and have a surge in your libido. This is the wonderful power of healthy testosterone levels.
The chances of waking up with a morning erection are far higher when your body is fully rested. When you’re tired and suffering from lack of enough sleep, the chances are very low.
Research has shown that the more you sleep, the more testosterone you create in a steady growing amount, peaking in the morning.
This is also why lack of morning woody is often the first sign of low-T that men notice.
Don’t ignore it! Your body is trying to tell you something.
It’s not just the quantity - it’s the quality of sleep
Testosterone production requires the R.E.M (Rapid Eye Movement) phase of sleep whereby T-production reaches its maximum levels.
R.E.M sleep stimulates your endocrine system - your “master controller” and it signals the testosterone-producing cells to start producing the much-needed hormone.
Studies show that men who slept around the 4 hours period had almost 60% less testosterone than men who had a full night’s sleep (~8 hours). This study implied that just one night of bad sleep can reduce your body’s testosterone count by more than 50%.
More importantly, regular lack of sleep over a long period also leads to a long-term drop in testosterone production. And it is tough to bring it back to normal, healthy levels.
10 ways better sleep can improve your testosterone levels.
Find a routine and stick to it
Optimal sleep is 7 to 9 hours per night. Use a sleep calculator to find a bedtime routine that works for your age and lifestyle
Have an orgasm!
This releases a wonderful cocktail of natural endorphins which help you relax and helps your body get into a flow of R.E.M sleep cycles to help you stay asleep which is also when T-levels are replenished – winner!
Ditch the booze.
Not only does this reduce testosterone levels, it also impacts sexual performance leading to greater chances of erectile dysfunction. Not to mention causing disrupted sleep which again in turns reduces the restoration of T-levels overnight.
Remove distractions.
Get rid of excess noise and light so that your room is quiet and calm for sleep or dim the lights, light the candles, pop on some Barry White and let the good times begin.
Rectify nutrient deficiencies.
Vitamins in particular play a fundamental role in regulating the 24-hour bio rhythms that control our sleep-wake cycles. As deficiencies are common most GP’s will now test key nutrient levels and you can then supplement and / adjust your diet accordingly. Vitamin D, Magnesium, Zinc and B6 are all crucial for happy male hormones (all core ingredients in our powders).
Lose weight.
Losing just 5 percent of your starting weight can result in improved length of sleep and sleep quality (also extra fat produces oestrogen in men which impacts testosterone levels)
Be active.
Spending some of your active time outdoors, seems to help protect against sleep problems (also tops up natural Vitamin D levels)
Avoid eating close to bedtime and keep snacks out of the bedroom!
Eating late at night can affect your quality of sleep and put you at higher risk of developing diabetes and obesity. It’s also a passion killer sitting in bed whilst your other half wolves down a family size bag of Doritos….
Minimise blue and artificial lights.
Light from mobiles and laptops can suppress melatonin and can make it harder to fall asleep. Ditch them at least an hour before Z time…
Take time to relax
More than half of the UK population has not surprisingly suffered from stress-induced sleep problems since the pandemic. Take a little time for yourself whether it’s taking a bath, playing a game (great for cognition but don’t do it late at night or in bed) or chat to a friend and try to free your mind from the day's worries – writing things to do before bed also helps.