Have you ever thought about how sleep and testosterone are connected and why it’s so important for your health? There’s some really interesting research that shows just how big of a deal this connection is. 

A study found that men who got less than five hours of sleep a night for a week had a big drop in their testosterone levels, around 10%-15%– about the same as if they had aged 10 to 15 years.

In this guide, we will look closely at why getting enough sleep is super important for keeping your testosterone levels healthy. Whether you’re having trouble sleeping, worried about your testosterone levels, or just want to live a healthier life, you’ll find some really useful tips and information here. 

Does Low Testosterone Affect Sleep?

Testosterone is known to regulate several bodily functions, including sleep. Low levels of testosterone can lead to disturbances in your sleep cycle, affecting the quality and duration of your sleep. It can manifest as difficulty falling asleep, frequent awakenings during the night, or feeling unrefreshed even after a full night’s sleep.

If you’re experiencing low testosterone, you might notice changes in your sleep patterns. This can include increased fatigue, reduced energy levels during the day, and lethargy. Poor sleep can further exacerbate these symptoms, creating a cycle of fatigue and decreased testosterone levels.

Addressing low testosterone is crucial, not just for your overall health but also for improving your sleep quality. Optimizing testosterone levels can lead to better sleep, enhancing your physical and mental well-being. If you suspect low testosterone levels are affecting your sleep, it’s important to seek medical advice and explore treatment options.

Does A Lack of Sleep Cause Low Testosterone?

Sleep plays a critical role in maintaining optimal testosterone levels. A study found that after just one week of restricted sleep less than five hours per night, testosterone levels in young, healthy men were lower than when they had a full night’s sleep. Interestingly, these levels were lower in the afternoon and evening, between 2 PM and 10 PM.

How Sleep Duration Influences Testosterone

The relationship between sleep duration and testosterone levels varies by age and sex. Men aged 20 to 40 years who slept six or fewer hours per night were more likely to have higher testosterone levels compared to those getting 7 to 8 hours of sleep. However, in older men aged 41 to 64 years, sleeping for 9 or more hours per night was associated with a higher likelihood of low testosterone compared to those who slept 7 to 8 hours.

These findings highlight the importance of not just the quantity but also sleep quality in maintaining healthy testosterone levels. Achieving a balanced sleep schedule, ideally 7 to 8 hours per night, can be key to optimizing your testosterone levels.

If you’re struggling with sleep issues, consider lifestyle changes such as establishing a regular sleep routine, reducing caffeine intake, and creating a sleep-conducive environment. Remember, a consistent and restful night’s sleep is not only beneficial for your testosterone levels but also for your overall health and well-being.

How To Get Better Sleep and Increase Testosterone

If you’re looking to enhance your health, getting better sleep and boosting your testosterone levels should be high on your priority list. Let’s explore actionable steps to get quality sleep and increase your testosterone levels.

Create a Consistent Sleep Schedule

Sticking to a regular sleep schedule can significantly improve the quality of your sleep. Try to go to bed and wake up simultaneously every day, even on weekends. Consistency helps regulate your body’s internal clock and can improve your sleep quality over time.

Create a Restful Sleeping Environment

Your sleeping environment plays a crucial role in how well you sleep. Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines if necessary. A comfortable mattress and pillows are also important for a good night’s sleep.

Limit Exposure to Blue Light Before Bed

Exposure to blue light from screens can disrupt your sleep patterns. Try to reduce screen time for at least an hour before bed. If you must use devices, consider using blue light filters to minimize exposure.

Incorporate Physical Activity

Regular physical activity can improve sleep quality and boost testosterone levels. Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid intense workouts close to bedtime as they may interfere with your sleep.

Manage Stress

High-stress levels can negatively impact both sleep and testosterone. Engage in stress-reducing activities like deep breathing, meditation, or yoga. Keeping stress in check can improve your sleep quality and positively affect your testosterone levels.

Avoid Heavy Meals and Caffeine Before Bed

Eating heavy meals or consuming caffeine late in the evening can disrupt sleep. Try to have your dinner a few hours before bed and limit caffeine intake in the afternoon and evening.

Consider Professional Advice

If you’re struggling with sleep or concerned about your testosterone levels, don’t hesitate to seek professional advice. A healthcare provider can offer personalized recommendations and treatment options tailored to your needs.

By implementing these strategies, you can significantly improve your sleep quality, which in turn can help in boosting your testosterone levels. Remember, good sleep is not just about quantity but also about quality. Prioritizing sleep is a major step toward enhancing your overall health and well-being.


Does sleep boost testosterone?

Yes, adequate sleep is crucial for maintaining healthy testosterone levels. Poor sleep can lead to a decrease in testosterone levels.

What are the 12 signs of low testosterone?

Signs of low testosterone include fatigue, mood changes, weight gain, muscle loss, reduced libido, erectile dysfunction, hair loss, decreased bone mass, reduced semen production, difficulty concentrating, sleep disturbances, and increased body fat.

Does low testosterone make you sleepy?

Absolutely, experiencing increased fatigue or sleepiness is a common symptom of low testosterone. This hormonal imbalance can disrupt your body’s natural energy levels, leading to a persistent feeling of tiredness, regardless of how much rest you get. Low testosterone can also impact the quality of your sleep, making it less restful and contributing further to daytime fatigue. 

What lowers testosterone the most?

Key factors that can significantly lower testosterone include chronic stress, obesity, excessive alcohol consumption, certain medications, hormonal imbalances, and inadequate sleep. Health conditions like diabetes, hypogonadism, and testicular injuries also directly affect testosterone production. It’s important to manage these factors and consult a healthcare professional for any concerns about low testosterone.

Ready to Optimize Your Health? 

If you’re looking to improve your health and are curious about how Testosterone Replacement Therapy (TRT) might help, we’re here to guide you. Best TRT offers a free consultation to help you understand your options and the potential benefits of TRT. 

Our experts are dedicated to providing personalized and professional advice tailored to your needs. Don’t let questions about testosterone levels keep you from leading a healthier, more fulfilling life. 

Schedule your free TRT consultation here and take the first step towards understanding and enhancing your health. Our friendly team is ready to assist you in making informed decisions for a better you.

Schedule Your Free TRT Consultation Here

author avatar

James Harrington

James Harrington stands as a leading authority in testosterone replacement therapy (TRT). With rigorous academic training and deep-rooted experience in health and wellness, he offers unparalleled expertise to Best TRT. His blend of scholarly knowledge and real-world experience makes him an indispensable guide for anyone delving into the intricacies of TRT.

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