Easy Way to Increase Testosterone Levels
Testosterone levels increase with more sleep.
Sex steroid hormones, such as testosterone and DHEA concentrations, are significantly associated with several lifestyle factors, including diet, body fat composition, sleep, and exercise. Most men know that doing high-intensity exercises, such as sprints and squats, can increase testosterone levels, but another significant factor is sleep. Not getting enough sleep has become an endemic, and one of the most common, yet least studied health issues in the United States. Americans are sleeping less than the recommended eight hours per night. New research has just been reported that not sleeping enough can hurt your muscle gains! That’s right, getting an extra hour of sleep can significantly increase testosterone levels by as much as 12 percent, according to a new study published in the Journal of Andrology. Sleep is associated with reduced body fat, better memory, better immune function, and a host of other beneficial health aspects.
Most men will ditch the sleep to do more things at night, such as watching a movie or browsing the world wide web, but it is just about the worst thing you can do to maintain healthy testosterone levels. Endocrinologists at the National University of Singapore reached this conclusion after studying 531 Chinese men aged between 29 and 72. The researchers measured the amount of testosterone in subjects’ blood in the mornings, and asked the men about their sex lives and their sleep.
When the researchers analyzed the data, the relationship between sleep and testosterone was a significant factor for resting testosterone levels. Sleep duration, independently of age, aerobic exercise, and body fat, was positively associated with testosterone and bioavailable testosterone, but not with DHEA, estrogen, or any of the sexual activities studied. The present study showed that besides age, sleep duration was associated with androgen concentrations in men; thus, the evaluation of sleep hygiene may be beneficial in the management of men with low androgen concentrations.
Men who slept less than four hours in a 24-hour period had about 60 percent less total testosterone, and 55 percent less free testosterone than men who slept longer than eight hours. Extrapolating this, you arrive at the following estimate: one hour of extra sleep may raise your testosterone level by 12-15 percent. The researchers concluded that sleep is a critical factor for maintaining healthy testosterone levels. Men who were getting less sleep had “hypogonadal” or deficient testosterone levels.
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Goh VH, Tong TY. Sleep, sex steroid hormones, sexual activities, and aging in Asian men. J Androl. 2010 Mar-Apr;31(2):131-7.