The Relationship Between Sleep and Testosterone

Testosterone levels typically increase while you sleep due to a natural rhythm of rising and falling levels over a 24-hour period. Studies have found that testosterone levels are usually the highest around eight in the morning and lowest around eight in the afternoon. These level peaks and valleys are caused by increased testosterone production during the sleep cycle. Insufficient sleep and other sleep disorders, such as sleep apnea, could impact your testosterone levels. Below, we will go further into the relationship between sleep and testosterone and explore some ways you can improve the health of this critical relationship.

How Testosterone Affects Your Sleep

Low Testosterone

In men, low testosterone levels may cause insomnia symptoms such as difficulty falling asleep or staying asleep. These symptoms are caused by the increased cortisol levels in the body when testosterone levels drop. Cortisol, the body’s primary stress hormone, increases alertness, creating short sleep cycles and a night of overall shallower sleep.

High Testosterone

Having too much testosterone can also create sleep challenges. Elevated testosterone levels have been linked to sleep deprivation, making it harder for individuals to maintain quality sleep. Higher testosterone levels may also boost your body’s energy levels, meaning you will feel more awake at night, causing tossing and turning in bed. 

Related: Boosting Testosterone Levels Naturally: Lifestyle Habits for Optimal Levels

Does Lack of Sleep Affect Testosterone Levels?

There is evidence that insufficient sleep can significantly lower testosterone production. Sleep influences the daily rhythm of testosterone production, which sleep disruptions can throw off. One study found that in a group of young healthy males, a week of sleeping less than five hours a night resulted in a 10-15% decrease in testosterone levels. While several studies have shown an association between obstructive sleep apnea and low testosterone, it still isn’t clear if OSA directly causes the low levels.

How to Develop Healthy Sleeping Habits

If you notice a decline in your testosterone levels, examining your sleeping habits may be an excellent place to start when looking for a solution. Below, we will go through some steps you can take to improve your sleep.

1. Stick to a Consistent Sleep Schedule

Most adults only need 7-8 hours of sleep to feel well-rested. Try to go to bed and wake up at the same time every day, including on the weekends. A consistent sleep schedule reinforces your body’s sleep-wake cycle, improving overall sleep quality. 

2. Pay Attention to Your Diet

Generally, it’s best if you don’t go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime as the discomfort of either might keep you awake. Nicotine, caffeine, and alcohol also deserve your attention. The stimulating effects of each substance can either keep you awake for hours or disrupt your sleep patterns even after you’ve fallen asleep.

3. Create a Sleep-Inducing Environment

Ensuring that you have created an environment that encourages sleep is one of the most essential aspects of improving your sleeping habits. Keep your room cool and limit exposure to harsh light before bed. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.

4. Limit Naps

Longer daytime naps can interfere with your sleep at night. Limit your naps to no more than one hour, and avoid napping late in the day. If you work nights, you may need to take naps later in the day before work to aid in making up for your sleep debt.

5. Manage Stress

General daily stress can sometimes lead its way into the bedroom at night. Try calming activities like reading a book or watching a light movie before bedtime to help your body unwind. For those who enjoy writing, journaling can be a great option that helps organize the day’s thoughts and prepare your mind for the next day.

6. Engage in Physical Activity

Regular physical activity generally promotes better sleep. However, ensuring you aren’t active too close to bedtime is essential as this may keep your body up. Try to get 30-60 minutes of exercise daily and ensure it is at least three to four hours before bed. Exercising outdoors can also be beneficial, as vitamin D can improve your body’s circadian rhythm. 

Does Testosterone Replacement Therapy (TRT) Improve Sleep? 

Testosterone Replacement Therapy is an excellent option for men who suffer from low-t symptoms. While TRT therapy has been shown to improve sleep for men with sleep issues, it does have the potential to interfere with sleep, which is why it is best to talk to one of the specialists at Lowcountry Male to determine the best course of action for yourself. Take our low-t quiz below to determine if your levels can improve. Once the quiz is submitted, a team member will follow up with you if treatment is necessary. We look forward to helping you feel like yourself again!