by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
Firstly, the most important thing you need to understand is that peak testosterone production occurs when you sleep. This means that quantity and quality of sleep both have a large impact on our testosterone production.
Sleep deprivation is associated with decreased levels of testosterone. According to one study, reducing sleep from 8 hours to 5 hours for 5 straight days led to reduced testosterone levels by over 10% in young men. In another study, sleep deprivation for over 33 hours straight led to a 27% average decrease in testosterone.
Low testosterone levels in men are even associated with insomnia, according to a study done on male cancer patients. With low testosterone levels comes disrupted sleep cycles, which are caused by increases in cortisol (which contribute to wakefulness).
This is why I recommend measuring sleep when it comes to fat loss dieting. Recall in our previous post that calorie restriction is associated with decreases in testosterone, which you can read here.
You should also consider that a higher than normal body fat percentage can impact your sleep as well. According to one study, obesity is correlated to poor sleep AND low testosterone production, so it is extremely important that you stay in a healthy body fat percentage. This would be in the body fat percentage of 10-15% in men.
Based on the factors we've listed above, we recommend you get a consistent amount of quality sleep.
Here are a few things you can do to improve your sleep:
Optimizing your testosterone levels naturally can come from a variety of lifestyle choices: from exercise, to nutritional habits, and even from sleep.
As testosterone levels continue to fall in young men every year, we need to focus on building healthy habits that mitigate this decline. This is one of our main goals for Reforged.
I hope this provided another angle of importance as to why getting proper sleep is essential to your testosterone levels as a man.
If you have any questions or comments, feel free to email us at firstname.lastname@example.org, or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!