Increasing testosterone levels

padre31 · Jan 18, 2013

Get More and Better Sleep

Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).

But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.

Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.

During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.

I also took measures to improve the quality of sleep I got. For example, I reduced my exposure to blue light in the evening, reduced my consumption of caffeine in the evenings, and took warm showers before bed. In a future post, I’ll go into more detail about some of the more crazy things I did to improve how well I slept. It was fun.
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http://artofmanliness.com/2013/01/18/how-to-increase-testosterone-naturally/

Added this b/c I had not heard that lack of sleep leads to lower levels of testosterone.

Sethdaddy8 · Jan 21, 2013

I am big time sleep interrupted. Not sure if thats the same as sleep deprived. But we're up anywhere from 1 to 5 times a night with the kids, bathroom breaks, etc...

padre31 · Jan 24, 2013

Sethdaddy, all I really "know" about sleep is REM state does not last the full time when one is sleeping, if that state is reached sometime during that interruption period it should/could suffice.

I liked the article's advice about almonds and walnuts etc, to me they are really unappreciated as a food group.

And I mean the roasted ones, the unroasted versions taste greasy to me.

MikeHoncho · Jan 24, 2013

Lots of dark greens in the diet. And no fapping. You're welcome.

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