So many of us don’t get enough sleep.
When we are sleep-deprived, we don’t feel our best.
Insufficient rest is a modern-day epidemic. According the Director of The Centre for Sleep Science (University of California), Matthew Walker, lack of sleep is a huge problem in our society. In his opinion, it’s a problem that negatively impacts “every aspect of our biology”.
If you want to increase your “T” levels (testosterone), you should know that getting more sleep is one effective way to do it.
Today, we want to take about the link between more-than-adequate rest and higher “T” levels.
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Why Does Sleep Affect “T” Levels?
Sleep actually has a very significant effect on testosterone levels and this fact is backed up by hard science. A study performed by researchers at the National Heart, Lung and Blood Institute showed that “T” levels decreased dramatically in guys who got less than the recommended amount of sleep per night.
This pronounced drop in testosterone can happen in as little as seven day and the decline in “T” leaves men with the same testosterone levels as males who are a decade to fifteen years older!
Low T is linked with fatigue, mental fog, tiredness and strength losses. Men who suffer from “low T” due to sleep deprivation or other causes tend to lose their lust for life. They just don’t have the same sense of well-being that they used to have.
If you often get less than five hours of shut-eye, you’re definitely at risk for declined testosterone levels…which may set the stage for “low T’. To get your testosterone levels tested, you should ask your physician for a “total testosterone test”. It’s the most accurate test there is.
All of the men in this study were healthy and in the normal weight range. Ten men were studied and they were all in their early to mid-twenties. When they failed to get enough healing rest, they lost between ten and fifteen percent of their testosterone.
Levels of “T” were lowest in the afternoon and evening.
Without enough testosterone, you’re going to have trouble getting strong or staying strong. As well, you may suffer from muscle wasting, loss of libido, erectile dysfunction and loss of bone density.
How Much Sleep Should You Get?
To keep your “T” levels optimal, shoot for eight hours of sleep per night. Stop burning the candle at both ends and your body will thank you.
It can be hard to get enough sleep. Making sleep a priority is what it’s all about. Famous news website owner, Arianna Huffington (she owns The Huffington Post), is a busy entrepreneur with a lot on her plate. She’s someone who has learned to cherish sleep. In fact, she wrote a book about its importance. The book is called, The Sleep Revolution, and it addresses society’s “dismissal” of the value of sleep.
Huffington goes out of her way to get the rest that she needs and you should, too.
Experts recommend staying away from computer monitors and mobile devices for an hour before you retire. We are all addicted to our smart phones, PCs and Macs these days. However, some people don’t realize that LED-based devices boost cortisol release within their brains. Higher cortisol levels make us more alert.
If you’re routinely scanning social media before you go to bed, just to make sure that you don’t miss anything, you may find that insomnia is an ongoing problem.
In addition to making us more alert, LED-based devices slow down the production of melatonin. We need melatonin in order to drift off into sleep!
Another “good sleep” strategy is to use herbal supplements, including melatonin and “sleepy time” herbal teas, in order to become suitably sleepy before your new, earlier-than-average bedtime. There are even sleep apps which help people to build better sleep patterns and to track sleep patterns. Just avoid using the apps for at least an hour before bedtime!
What Else Boosts Testosterone?
Exercise is one other natural way to drive up “T” levels. Typical cardio exercise, such as running, cycling and power walking, will be a good choice. HIIT (high intensity interval training) workouts and weightlifting are even better.
Also, some foods help to boost testosterone levels. Examples include salmon, tuna, egg yolks and oysters.
Supplements which help the body to produce more natural testosterone also help many men to pull their “T’ levels out of the danger zone. When testosterone levels plunge below 300 nanograms per deciliter, men have low testosterone and most have to deal with all of the awful side effects that go along with it!
As you can see, a healthy lifestyle which includes eight hours of sleep per night, regular exercise and “T-boosting” nutrition do go a long way. Sometimes, these lifestyle changes aren’t enough to stop the symptoms of low testosterone. This is where testosterone-increasing supplements come in.
Now that you understand why getting more sleep will drive up your “T-levels, why not put down the smart phone, turn off the light and crawl under the covers?
If you sleep eight hours a night for as little as a week, you may find that you regain at least some of the vigor and vitality that low testosterone levels took away…