Ways To Increase Testosterone Naturally – Get Enough Rest

When considering ways to increase testosterone naturally, people often focus on your diet, lifting weights and supplements. What people don’t tend to focus on or even consider effecting their testosterone levels are the chemicals they are exposed to on a daily basis and how a lack of rest effects testosterone production.

In this article we’re going to look at how ensuring you get enough rest is one of the “unsung” ways to increase testosterone Woman Sleepingnaturally. If you want to see more about how chemicals (in shower gels, shampoos, toothpaste etc.) lower your testosterone production, I advise checking out this article on Things That Lower Testosterone – What to Avoid – In this article, we will be covering why getting enough rest is one of the ways to increase testosterone naturally and how this can be accomplished, as it may not be quite as obvious as you think!

Why Getting Enough Rest Is One Of The More Effective Ways To Increase Testosterone Naturally

Getting enough rest is one of the key ways to increase testosterone naturally for two main reasons. These are the majority of testosterone is actually released in to your body while you sleep and when you don’t rest your body enough you go in to a state of stress.

Your body releasing testosterone while you sleep is fairly self-explanatory, you obviously need to make sure you get enough sleep and that it is of high quality. Ideally you also want to be asleep by 11 in PM, as this is approximately when the main hormone release takes place. In terms of testosterone production and your health as a whole, I recommend 7 – 9 hours of sleep each night, in regard to ensuring you get this volume and that is of high enough quality, as I mentioned above I will be covering at a high level some methods to achieve this. I’m also going to be publishing an article going in to ways to improve sleep in some depth, so keep an eye out for that!

In regard to getting enough rest as an aside to sleep, this is a bit more complicated. So when your body becomes “exhausted” or is tired out too much, your body goes in to a state of stress. This stress leads to the release of cortisol, this is an issue as cortisol production inhibits testosterone production. This is why making sure you get enough rest is important, it stops the body going in to a state of stress, which is vital as far as T production is concerned.

How To Get A Better Nights Sleep

  • Increase sunlight/ bright light exposure during the day
  • Reduce/ Eliminate Light Exposure while trying to sleep
  • Reduce Exposure to blue light (light from mobiles, computers, TV’s etc.) throughout the day/ before bed Dark Bedroom
  • Have a cool room temperature/ sleeping conditions
  • Take supplements that aid with sleep
  • Reduce the effects of snoring/ sleep apnoea

I’ve listed some ways you can get a better nights sleep, this isn’t an exhaustive list and I have’t gone in to great details, as I’ll soon be publishing an article focused purely ways you can improve your nights sleep. The key take away is to aim for 7 – 9 hours per day and ideally be asleep by 11, as that is when the main release of hormones takes place. If you want to see some tools/ products that can aid with reducing light exposure and snoring, check out this other article on Ways To Increase Testosterone Naturally

Other Ways To Avoid Exhaustion

There are other ways to avoid “exhaustion” and your body reaching that point of stress, not all of them are necessarily going to be relevant to you as they are “situational” but have a read and see which ones apply to you.

  • Have down time from work and stressful situations (at least one day a week)
  • Swap out steady state cardio for HIIT (high intensity interval training)
  • Allow ample rest times between weight lifting sets (2 minutes plus)
  • Have at least one rest day a week from resistance training
  • Avoid working out to the point of failure
  • Try to keep each work out below an hour

As I’m sure you will have noticed, most the things that lead to exhaustion mentioned in this list relate to the gym. This is because a lot of people who workout aim to increase their testosterone production but the irony is their gym efforts are potentially lowering T and in some cases quite severely and lower T will lead to reduced muscle mass gains and fat loss. I’ve done a couple of articles looking at the relationship between Testosterone And Muscle Building and the Best Ways To Increase Testosterone Naturally Weight Lifting so give them a read!

Man With Weights

The main take away from this article should be, that essentially any scenario where you deprive your body of suitable rest leads to it going in to a state of stress, this leads to the release of cortisol which inhibits testosterone production. Whether you are constantly working, working out to exhaustion, not taking time to just rest, this all leads to the body being stressed, which means lowered T.

Final Thoughts & Future Articles

I hope you have found this article useful and understand why making sure the body is suitably rested is one of the more effective ways to increase testosterone naturally. As I mentioned above I’ll be publishing an article specifically looking at ways to improve your sleep volume and quality, so keep an eye out for that in the near future. If you have any queries in regard to this article, ways to increase testosterone naturally or just on testosterone as a whole, just drop me a comment below and I’ll get back to you.

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6 thoughts on “Ways To Increase Testosterone Naturally – Get Enough Rest

  1. Fantastic tips you left when it comes to workouts. I can’t stress enough how important it is to keep most workouts under an hour, while also switching from steady state cardio to HIIT. I think a lot of gymgoers out there have no idea that they can get a fantastic workout in under an hour; I do this every single day. There are days where I go to the gym twice, however such workouts rarely if ever exceed forty-five minutes and this occurs only on days I’m off from my day job and working on writing my blogs, which occur on weekends. Rest is an underrated yet important aspect to increase testosterone.

    1. Hi Todd,

      You’re spot on, I also work out a couple of times a day but keep my each one under an hour. You actually get better results from something called signalling and your body doesn’t end up stressed, this means lowered cortisol. Lowered cortisol means increased testosterone and increased T comes with multiple benefits, especially if you’re working out. If you want to know more about how to train the right ways for increased T, I suggest you check out this Ways To Increase Testosterone Naturally with weight lifting article

  2. I like improving my health naturally especially by food; so increasing my testosterone levels naturally is definitely what I would opt for.
    The solutions you have shared are well within my ability (avoiding exhaustion and getting enough sleep)
    I have liked your post due to easy solutions it has provided for an important matter.
    Nate Stone, keep on sharing; I look forward to your next post.

  3. It almost seems as though this article was written just for me, lol. I’ve had issues for years and only in the past few months have I concluded that Low-T was at the root of them. And of course, at the root of my Low-T itself is the fact that I sleep very little, compared to years ago. As someone who earns a living with a laptop, I suspect the light from the screen has a lot to do with it. Thanks so much for sharing!

    1. Hi Mark,

      I’m glad this article was of use to you!

      Yes, getting little sleep (anything under 5 hours) is one of the most common causes for severe drops in testosterone production.

      I also work from my laptop, I work quite long hours as well and blue light really does make it difficult for you to get to sleep, to negate this I invested in a pair of blue light blocking sunglasses, you can check out the ones that I use here

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