Testosterone is best known as the male sex hormone, but its function goes beyond regulating male sexual characteristics. It affects men’s and women’s muscle and bone health, fat distribution, heart health, mood, and even sleep.

This article gives an overview of what science knows about the link between sleep and testosterone and how to improve both.  

Does Sleep Affect Testosterone Levels?

Healthy testosterone production follows the normal circadian rhythm. The hormone is the highest in the morning, dips in the evening, and begins to increase with the onset of sleep. Disturbed sleep is associated with reduced morning testosterone.

Low Testosterone and Sleep

Research shows insufficient sleep and medical conditions like sleep apnea can deplete testosterone levels. Delayed or fragmented sleep disrupts the circadian rhythm, inhibiting the natural increase in testosterone that comes with sleep.

Low testosterone perpetuates sleep problems and can lead to insomnia. It can also cause hot flashes and night sweating in women, preventing sleep.

Note: Learn more about the connection between hormones and insomnia, or find out whether low testosterone can also cause fatigue and low sex drive in men.

High Testosterone and Sleep

High testosterone doesn’t typically affect sleep. Sleep issues are a more common symptom of low testosterone. However, some patients report sleep abnormalities and worsening sleep apnea after taking high doses of testosterone therapy.

How to Improve Sleep Quality & Maintain Normal Testosterone Levels

There are several ways to enhance testosterone production and improve sleep quality.

• Establish a sleeping schedule – Going to bed and waking up at the same time every day is the first step to improving sleep. It may not go smoothly in the beginning, but after establishing a routine, patients experience longer and more peaceful rest at night. This eventually helps to balance hormones.
• Avoid electronic devices before bedtime – Electronic devices emit blue light, which hinders falling asleep. Don’t watch TV, play video games, or use your cell phone an hour before going to bed.
• Create a pleasant atmosphere for rest – Make sure you create the conditions for a night of peaceful sleep: a dark and quiet room and a pleasant temperature of 60-70 degrees Fahrenheit.
• Avoid sugar, caffeine, and alcohol before bedtime – Sugar leads to unstable blood sugar levels and increases energy, promoting action instead of rest.  Caffeine and alcohol are stimulants and often disrupt sleep.
• Lose excess weight – Research shows weight reduction helps improve sleep in general but also apnea symptoms, leading to increased testosterone levels.
• Be physically active – Regular exercise, daily walks, and other ways to expend energy promote healthier sleep patterns.
• Try supplements – Soothing botanicals in certain dietary supplements can help patients relax, relieve stress, balance hormones, and improve sleep. Relora can be an effective natural aid in improving sleep. Talk to your healthcare provider to determine if the product can help you.

Note: For more information, refer to our guide to using Relora for sleep.

Sleep and Testosterone FAQ

Men with sleep problems and symptoms of low testosterone often have the following questions about testosterone and sleep regulation.

Does Sleep Boost Testosterone?

Healthy sleep patterns, which include 7-9 hours of uninterrupted sleep at night, support normal testosterone production. Quality sleep doesn’t increase testosterone over its normal levels; it only contributes to maintaining a hormonal balance to ensure the optimal functioning of testosterone-regulated processes.

Does Napping Increase Testosterone?

Scientists recommend avoiding napping, especially later in the day and close to bedtime, because it can interfere with falling and staying asleep. People who need rest during the day should do it earlier and limit their nap to 30 minutes.

How Does Hormone Replacement Therapy Affect Sleep?

Evidence suggests testosterone therapy makes it easier to fall asleep and may improve sleep quality. The therapy involves administering testosterone in the form of creams, skin patches, pellets, and injections. Doctors prescribe it as an FDA-approved therapy for men diagnosed with low testosterone.

Note: Learn more about testosterone therapy benefits.

Conclusion

Sleep and testosterone are closely related and affect one another. Small changes in your bedtime rituals can positively impact your sleep quality and improve testosterone levels. If the problems persist, discuss treatment options with your healthcare provider.

If you are in the Phoenix area, contact our experienced medical professionals to determine if testosterone therapy can help you.