Testosterone decline in men can wreak havoc on a man’s performance at home and at work. Commonly referred to as Low-T, it is associated with a constellation of symptoms including lower energy levels, insomnia and changes in sleep patterns that only make the problem worse. Read this article to understand the risks, warning signs and how you can keep improving your body’s natural ability to produce this primal male hormone without pills, pumps or injections.
The interplay between testosterone and sleep is a complex one. A 2012 paper presented at the American Urological Association demonstrated that men had a 50% higher chance of having low testosterone if they had sleep apnea. Sleep apnea is a medical condition where people stop breathing repeatedly throughout the night and it can have serious consequences if not properly evaluated and assessed.
Moreover, a preliminary scientific study showed that as little as a week’s loss of sleep has the ability to lower testosterone levels by up to 15% in a group of healthy young men. Researchers say that low testosterone levels can negatively impact a man’s overall physical and mental health in a variety of ways, in addition to affecting sexual behavior, erectile function and sexual interest.
Sleep disruption is common, especially during times when you may feel emotionally anxious or overwhelmed. Replaying the day’s events in your head or having heightened emotions may significantly interfere with your ability to fall and stay asleep. The most common cause of insomnia is a change in your daily routine. For example, traveling, changing work hours, disruption of other behaviors (eg, eating or exercise) and relationship conflicts may cause sleep problems.
Paying attention to good sleep hygiene is probably the most important thing you can do to maintain strong sleep patterns. Here are some helpful hints for getting enough sleep:
5 DIY Testosterone Boosting Sleep Hacks-
● Go to sleep and wake up at the same time each day, even on the weekend.
● Engage in regular cardiovascular exercise each day, preferably in the morning. There is strong medical evidence that regular exercise improves restful sleep. This includes weight training, stretching and aerobic exercise.
● Get regular exposure to outdoor or bright sunlight, especially in the late afternoon. Don’t forget the sunscreen!
● Keep the temperature in your bedroom cool and comfortable. And try to avoid distracting noises.
● Turn off white/blue lights. Try to keep the bedroom dark and quiet right before and as you’re planning to go to sleep.
Pro Tip: Wake-Up with the sun
5 Most Common Men’s Health Mistakes:
● Partake in daytime naps.
● Engage in stimulating activity right before bed, such as scrolling social media, watching an exciting program on television or movie, or having an important discussion with a loved one.
● Have caffeine in the early evening. Caffeine can hide in many products including coffee, teas, chocolate, sodas, so be on the lookout.
● Use alcohol to help you sleep as it can negatively impact your sleep quality.
● Go to bed too hungry or too full. Avoid excessively spicy foods!
You need your rest to be 100%! Practicing excellent sleep performance is one step towards your best work and romantic performances. It’s natural for testosterone levels to begin declining around age 30, so getting your testosterone levels checked and controlled goes hand in hand with a better night’s sleep.