Sleep and Testosterone: 7 Easy Ways To Optimize Both

Is Getting A Good Nights Sleep Really A Way To Increase Testosterone Quickly?

It is. Sleep and testosterone are linked more than many of the other activities you do on a daily basis. In fact if you are a poor sleeper, ensuring you get 7 + hours sleep per night is one of the best ways to increase testosterone quickly. I’d even go as far to say that if you aren’t sleeping well each night, you will never have naturally high testosterone production. 

So we are going to cover why this is the case, other health benefits you will see from a good nights sleep & strategies you can use to get to sleep quickly & sleep fitfully.

So What Areas Of Health Does Sleep Impact

  • Testosterone production
  • Stress & cortisol levels
  • Weight loss
  • Energy Levels
  • Insulin levels
  • Metabolism
  • Hunger control
  • Muscle gain

All of these are negatively impacted by you get a poor nights sleep. So as well as poor sleep directly lowering testosterone production, all the above in one or way or another either directly or indirectly impact T production as well. So the healthier they are the healthier your testosterone will be & that is why ensuring you sleep well, is vital for healthy testosterone production!

Sleep and Testosterone are Intimately Linked

Low Testosterone

There have been a number of studies that have investigated how sleep deficiency impacts testosterone production. This study followed 10 healthy men, they went from having over 8 hours sleep & cut their sleep down to just under 5 hours for a week & as a result found that the mens T levels dropped by about 10 – 15%.

Most similar studies have found that having under 5 hours sleep pretty severely lowers testosterone levels & that having around 7 – 8 hours is needed for healthy testosterone production.

This makes getting a good night’s sleep one of the easiest, and best ways you can naturally increase testosterone production. That means sleep and testosterone are unmistakably linked to each other.

So that is what you need to be aiming to do every single night. So now let’s take a look at, tips you can utilise to get to sleep quickly & how you can sleep fitfully, to help you those 7+ hours of sleep.

Early Morning & Day Time Light Exposure

how sleep and testosterone are linked through the circadian cycle

Early morning light exposure helps keep your circadian rhythm aligned, your circadian rhythm is the biological clock that governs hormonal production, this includes testosterone production but also includes melatonin secretion. Melatonin is the hormone that helps you get sleep! I suggest you open your curtains first thing in the morning to let natural light in & if you can get outside for a short walk or workout.

Magnesium Supplementation

Magnesium supplements

If you have a Western diet, there is a good chance you aren’t getting enough Magnesium diet. Magnesium actually aids with the production of the “sleep hormone” melatonin. Due to most people having a magnesium deficiency, I would actually suggest supplementation. I personally supplement 125 mg of Magnesium glycinate & 40mg of Magnesium Threonate about 30 minutes before I aim to fall sleep, both have been shown to help with sleep.

Magnesium supplementation actually increase testosterone levels quickly in a number of ways, beyond helping you get to sleep quickly. It can help lower cortisol & produce proteins which bind to SHBG (sex hormone binding globulin) lowering the amount that binds to testosterone. Both massive aid testosterone production, so from T perspective, several advantages to Magnesium supplementation.

No Caffeine After Midday


This one should be pretty self-explanatory for you, we all know that caffeine keeps you awake. So you want to stop your caffeine intake earlier in the day, to stop it from interrupting your sleep later in the evening. I suggest that you keep the caffeine minimum once past midday.

Blue Light Blocking Glasses

Blue light impact

You may not know this but the screens from your devices like mobile phones, laptops, TV’s etc. give off blue light. This actually disrupts your sleeping pattern & can make it difficult for you to sleep even hours after exposure has ended. I suggest one of two options, you don’t look at any devices an hour or two before you go to bed, or you can invest in a pair of blue light blocking glasses.

These are glasses that filter out blue light, enabling you to get to sleep a lot quicker & sleep more fitfully. As mentioned above, I would recommend you wear these an hour or two before you are due to go to sleep. They are pretty cheap & in my experience make a very cost effective purchase. You can check out the site I purchase my glasses from, which is Syght Glass, you can also use my discount code: Nate

Blue Light Blocking Glasses From Syght Glass

Black Out Curtains/ Masks

Hopefully this should be another one that is pretty self-explanatory but you want to sleep in a pitch black room, as any light in the room can disrupt your sleep & lower the quality. Black out curtains or wearing a sleeping mask are the perfect way to achieve this. I personally like to use both, as I don’t always find masks 100% effective.

Keep Your Room 16 – 20 ° C

You may find this one unusual but research has shown that sleeping in a cooler room, helps you get in to a deeper & more restorative state of sleep. Studies suggest that the ideal temperature for this is anywhere between 16 & 20 degrees Celsius. So that is why I suggest you aim for!


Woman meditating

I’ve personally found guided meditations to be a great way to help switch off the mind & relax, helping to create an environment that makes it easy to fall asleep very swiftly & sleep fitfully. Meditation as a whole is also an effective way to increase testosterone levels quickly. I personally use guided meditations from a company called LSW Mind Cards, you can download the recordings to your mobile phone etc. & I’d suggest listening, just before you go to bed.

Final Thoughts

I hope you have found this article useful, if you have any questions in regard to this article, or about ways to optimize sleep and testosterone levels together, feel free to drop me a comment below & I’ll get back to you. Please share the article with anyone else you think may find it interesting as well. You can also check out my social media sites, where I cover other ways to increase testosterone levels quickly & all things related to testosterone production & wider health.

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