Tuesday, May 15, 2012

The TRUTH About Sleep And Testosterone Levels

By Kevin DiDonato MS, CSCS, CES

Society today has a problem with sleep. We are just not getting enough of it! This could be causing you to be extra sleepy, lose concentration, and for men, lower your sex drive.

It has been shown that roughly thirty percent of people do not get more than 6 hours of sleep per night.

Sleep is a time when the body is able to repair damaged tissue and cells, ease the mind, and even help your lose weight.

In men, however, not getting enough quality sleep can do a number on your testosterone levels.

Let me explain…

Sleep and Testosterone

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Sleep is a time for men to release a high amount of testosterone.

Higher testosterone levels are important for a number of reasons.

These reasons include:

• Enhance Sexual behavior and encourage reproduction

• Increase muscle mass

• Increase strength

• Lower fat stores (adiposity)

• Increase bone density

• Improve well-being

• Increase vigor

• And many other things…

Research shows that poor quality sleep and sleep disturbances can lower testosterone levels.

Testosterone levels are at its highest in the morning. However, during the day, testosterone levels gradually drop off and reach its lowest point in the evening.

During sleep, your testosterone levels naturally begin to rise, which accounts for why the levels are highest in the morning.

After a poor night’s sleep, however, a man’s testosterone levels drop dramatically.

In fact, research has pointed out that men (older men this holds especially true) have lower testosterone levels in the morning after a poor night’s sleep.

A good night’s sleep can also partly predict testosterone levels (either high or low).

However, a study published in the Journal of the American Medical Association (JAMA), has finally shed light on the importance of a good night’s sleep and how it can affect your testosterone levels.

The Research

The researchers recruited 10 healthy young men with an average age of 24 and a body mass index (BMI) of 23.5.

During the study, they reduced the amount of sleep time (average 8 hours being reduced to 5 hours) and measured blood concentrations of testosterone.

They noticed that during waking hours after sleep restriction, testosterone levels were lower, especially between the hours of 2pm and 10 pm.

They also noted that vigor scores were lower with decreased testosterone levels.

During this study, they noted that the men showed a decrease anywhere between ten and fifteen percent when they were sleep deprived.

They concluded that more research is needed before sleep patterns could be considered as a treatment option for hormone deficiency.

Get More Sleep

Our society has a problem that needs to be corrected.

With fifteen percent of the population only averaging five hours of sleep per night, it should come as no surprise that many of us lack concentration, motivation and drive.

In men, lack of sleep is associated with decreased testosterone levels.

Add lack of sleep to aging (with every passing year your T-levels drop one to two percent), and it may spell a recipe for disaster for your testosterone levels.

By including more sleep, average 8 hours, you could find an increase in your testosterone levels.

This has the potential to improve your sex drive, increase your energy levels and return your vigor that you had in your twenties.

So go to bed at an earlier time and get more restful sleep. Your testosterone levels will thank you in the morning.

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