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March 9-15, 2025, is National Sleep Awareness Week, a reminder from the National Sleep Foundation about how vital rest is to our overall health. Sleep isn’t just about feeling well-rested — it plays a critical role in maintaining key bodily functions, including hormone production. For men, one hormone that’s particularly affected by sleep is testosterone.
Testosterone is central to energy, muscle mass, mood, and even cognitive performance. However, the quality and quantity of your sleep can directly impact your testosterone levels. The National Sleep Foundation’s 2020 Sleep in America® Poll found that the average American feels sleepy about three days a week, with significant consequences for productivity, focus, and overall mood. These findings emphasize just how important good sleep is to both physical and hormonal health.
Let’s explore the connection between sleep and testosterone, what happens when sleep is disrupted, and practical tips to help you get the rest your body needs.
Why Sleep Is Crucial for Testosterone Production
According to research, testosterone levels naturally rise during sleep and peak after about three hours of uninterrupted rest. The first phase of rapid eye movement (REM) sleep is particularly important for testosterone production. If sleep is fragmented or cut short, testosterone may not reach these optimal levels.
This means your body needs more than just a quick nap — it needs deep, restorative sleep to ensure healthy hormone production. Skipping REM sleep doesn’t just leave you tired; it may also leave your body without the testosterone it needs to function at its best.
How Lack of Sleep Affects Testosterone
Is 6 Hours of Sleep Good Enough?
Studies show that consistently getting less than five hours of sleep can reduce testosterone levels by 10-15%. Even six hours, while better than five, may not be enough to maintain optimal hormonal health, as testosterone production is most effective during longer stretches of uninterrupted sleep.
In fact, the National Sleep Foundation recommends that adults get between 7-9 hours of sleep to maintain overall health and well-being.
Additionally, the Sleep in America Poll highlights how sleep impacts mood and productivity. Over 50% of respondents noted that sleepiness affected their mood, while 33% reported headaches and feeling generally unwell due to insufficient rest. With that in mind, 6 hours of sleep may not be good enough for most people.
Low Testosterone and Sleep Disruption
Low testosterone levels don’t just result from poor sleep — they can also cause it. Men with low T are more likely to experience frequent awakenings, less time in deep sleep stages, and overall poor sleep quality. This creates a cycle where poor sleep lowers testosterone, and low testosterone disrupts sleep further.
The Risks of Excessive Testosterone
While normal testosterone levels are beneficial for sleep, research has found that excessive levels — such as those caused by anabolic steroid use — can have the opposite effect. Elevated testosterone can lead to insomnia, fragmented sleep, and other disturbances, highlighting the importance of maintaining a healthy balance.
How to Rest Well: Tips for Better Sleep and Testosterone Health
The 2020 Sleep in America Poll revealed that poor sleep quality, not just lack of time, is a leading factor behind sleepiness. Follow these tips to ensure you’re supporting both your sleep and testosterone health:
Stick to a Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, ensuring you spend enough time in the restorative phases of sleep necessary for testosterone production.
Create a Restful Environment
A cool, dark, and quiet bedroom can promote better sleep. Consider blackout curtains and white noise machines to block distractions.
Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. Aim to power down electronics at least an hour before bedtime.
Be Mindful of What You Eat and Drink
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall and stay asleep.
Incorporate Relaxation Techniques
Practices like mindfulness, meditation, or gentle yoga before bed can help reduce stress and prepare your body for a restful night.
Exercise, But Not Too Late
Regular physical activity supports both sleep quality and testosterone levels, but avoid vigorous workouts close to bedtime as they can be too stimulating.
The Relationship Between Testosterone and Sleep Quality
The Importance of REM Sleep
REM sleep is one of the deepest stages of sleep and plays a vital role in hormone regulation. Men who experience frequent sleep interruptions often spend less time in REM sleep, leading to lower testosterone production. Consistently improving sleep quality helps ensure your body can maintain healthy hormone levels.
How Testosterone Replacement Therapy May Help
For men with clinically low testosterone, research suggests that testosterone replacement therapy (TRT) may improve sleep quality. By normalizing testosterone levels, the therapy may reduce the number of nighttime awakenings and increase the amount of time spent in restorative sleep stages, offering a two-fold benefit of better sleep and balanced hormones.
National Sleep Awareness Week: Take Action for Better Rest
This Sleep Awareness Week and beyond, prioritize habits that support both your sleep and testosterone health. Remember, sleep isn’t just about feeling well-rested — it’s a cornerstone of your overall well-being. From maintaining energy and focus to supporting healthy hormone production, quality sleep is a non-negotiable part of a balanced life.
If you’re struggling with persistent fatigue or other symptoms of low testosterone, talk to your healthcare provider about testing your levels and exploring treatment options.
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