Guys, this is not an article where you don’t want to hit the mental snooze button. This is about the effects of sleep on testosterone and HGH!
Sleep is probably one of the least known or recognized topics when it comes to understanding its effect on testosterone.
Some experts actually call sleep the kingpin of testosterone.
Can sleep really be that important and influential on your T levels?
This is just one study that showed the difference in testosterone levels on a group of men that got 4 hours of sleep compared to 8 hours of sleep. After sleeping for 4 hours, the men had their T levels measured in the morning and they averaged 200-300 ng/dL of testosterone.
Then they had the men sleep a full 8 hours, and then measured their T levels the morning, and what they found was astounding. Their testosterone levels MORE THAN DOUBLED to 500-700 ng/dL.
There’s a ton of great research out there on the numerous benefits of sleep, so let’s check out the latest and greatest info.
Good Sleep Boosts Testosterone and Improves Sexual Performance
Guys there’s plenty of good research to show that guys who suffer from sleep deprivation can definitely have a negative impact on testosterone levels. If you find that your libido keeps dwindling no matter how much you may want to have sex, then the first thing I would check is the amount of sleep you are getting.
To me, one of the most startling studies that really "woke me up" to how important sleep really is with respect to testosterone levels was a particular study on this topic.
In this study, they measured the testosterone levels of a group of men twice. Once in the morning after only allowing them to get 4 hours of sleep, and then once again in the morning after allowing them to get 8 hours of sleep.
When the men were only allowed to get 4 hours of sleep, they had an average testosterone level of 200-300 ng/dL. That is definitely considered low T type levels. When the men were allowed to get 8 hours of sleep, they had an average testosterone level of 500-700 ng/DL which is more than double the testosterone just because of the amount of sleep they got. Talk about an easy way to easily increase your testosterone levels dramatically if you're not getting good sleep now.
Here's another study of men where they basically did the same kind of test. In this study there were over 500 men participating. They did the same 4 hour / 8 hour sleep test, and the results were essentially the same. When the men only got 4 hours of sleep, their T levels were about 60% less than when they got 8 hours of sleep.
After researching the connection between sleep and testosterone levels, I have really found a completely new found respect for the importance of sleep. I used to be one of those guys that just glossed over articles on sleep because, frankly, I thought it was over rated and that it gave people an excuse to be lazy and not get up early, etc.
However, after doing some diligent research on this topic, I really am a believer now, because in my research, not only did I find out what an incredible impact sleep had on testosterone, but I found out that it impacted so many other things in our bodies as well. By the time I was done, I now hold sleep as one of the most important needs in order to have and maintain a healthy body and life.
Check out what some of the other benefits there are related to good quality sleep.
Good Sleep Spurs The Release of Human Growth Hormone (HGH)
The research is crystal clear in demonstrating that the two most powerful non-pharmacological ways to stimulate and initiate HGH secretion are through exercise and sleep.
Quick reminder of what the benefits of HGH are:
- Boosts Your Muscle Growth
- Burns Fat
- Gets You Lean
- Improves Libido
- Improves Stamina
- Anti Aging
Guys, again I say, don’t under estimate or marginalize the REAL VALUE to your life and overall health that good sleep provides!
Along with testosterone, HGH is one of the most powerful and beneficial hormones on the planet!
Do yourself a favor and make getting good quality sleep a real priority in your life. Just like you make your workouts, your diet, your vitamins, and your muscle building supplements a priority, add getting good quality sleep to this all important list as well. The research is so clear and the benefits are so numerous, it just doesn’t make sense to ignore it anymore.
I didn’t even get into the research that shows additional benefits of good sleep that include preventing diseases like stroke, heart attack, and diabetes, just to name a few.
Good Sleep Boosts Your Energy Levels
If you always find yourself reaching for coffee or other caffeinated drinks, then it could be your body’s way of telling you that you need to get more sleep. When you don’t get enough sleep then it just follows that you will be constantly tired and fatigued.
It’s pretty easy to see how this can have a major negative impact on your muscle building workouts when you’re looking to add and shape all that lean muscle mass you’re getting as the result of your workouts, your diet, and the muscle building supplements you’re taking.
When your energy level is at that peak performance level, then your endurance and stamina also improves, and that will show awesome gains in the results of your workouts. Most of your greatest gains in your workouts are happening with that last extra 10% of energy, stamina, and effort.
If you’re not getting enough sleep, and you’re only performing at eighty to ninety percent, then you’re losing out on the most important ten to twenty percent where the greatest impact and gains occur. If you’re always complaining that you’re too tired to work out, then one of the first things I would recommend is making a commitment to get at least eight hours of sleep per night for 3 weeks, and track the impacts you notice in your workouts. I guarantee you are going to be amazed! I was after I made the commitment to go lights out 10pm every night!
Good Sleep Aids With Weight Loss
When you sleep, your body produces a variety of different hormones. One of those hormones is called Leptin, and what the Leptin hormone does is makes you feel full. One thing that the Leptin research points out is that when you don’t get sufficient sleep, your Leptin hormone level really drops significantly, and this leaves you feeling hungry all the time.
The other thing is when you’re awake, you naturally will look for that famous midnight snack! I was legendary for this horrible habit. Think about it, how many times have you made trips to the fridge or panty just because you were awake instead of sleeping. I know I have done that more times than I can even count.
Good Sleep Improves Alertness
This one just makes sense. If you’re tired due to lack of sleep, then you’re not going to be alert. When you’re not alert, you don’t do anything at optimal levels including working out. When you’re doing strength training that requires you to handle and lift very heavy weights and machinery, you have to be alert at all times. Can you imagine what would happen if lost concentration even for a few seconds while lifting heavy weights? The weights could land on your chest or head and cause some very serious injuries.
So, it just makes overall sense to get sufficient sleep so you can be completely alert and functioning at your peak performance levels.
Good Sleep Improves Mood
Sleep is very important when it comes to mental health. It relaxes the mind, and encourages the release of dopamine, which is often referred to as the feel good hormone. So, if you want to put your grumpy and moody days behind you, you have to commit to getting good sleep.
Nobody wants to be around someone who is always in a bad mood. You do not want to be THAT GUY who’s always pissed and cranky to the point where no one wants to be around you. When you are too tired, you are likely to get cranky and start snapping at people, and that is not cool!
You can reverse it by taking sleep seriously, and getting good quality sleep.
Video: Mark Sisson – Primal Blueprint Podcast – On All Things Sleep
I’ve been following Mark Sisson for years now, and I also subscribe to his podcast. Lots of great information on the value and benefits of sleep!
Mark Sisson is an American fitness author and blogger, speaker, and a former distance runner, triathlete and Ironman competitor.
Well, I hope now you have gained the same kind of new found respect for sleep as I have if you didn't have it already.
It's just amazing to me how many different areas of your body functions are affected by the amount of quality sleep you get.
There’s a big connection between testosterone levels, good libido, high energy, and prolonged stamina when it comes to getting good sleep. You owe it to yourself to seriously examine what kind of sleep you’re getting because as you’re seeing, sleep impacts so many aspects of your life, and it’s so often overlooked and marginalized.
The plain fact is that fatigue associated with lack of sleep kills sex drive, lowers your energy, and just kills your stamina.
In fact, some guys wear it as some sort of badge of honor that they only got 4 hours of sleep per night this week like they are some sort of alpha male for being able to do this. But it looks like the truth of the matter is that only getting 4 hours of sleep is really robbing you of all the things that can give you that alpha edge.
I know this site is a review site on testosterone boosters, HGH boosters, and natural legal alternatives to steroids, but I’ve always tried to approach and the attack the issues from as many angles as possible versus saying that there is only one answer.
Our main purpose on this site is to arm and equip men with the knowledge and information they need in order to increase their testosterone levels naturally. We know that testosterone levels are dropping faster now more than ever before!
Men today have roughly 20% less overall testosterone in their systems than men did just 20-30 years ago.
Our job is provide you as much diet, exercise, lifestyle, and environmental information as possible to help you fight back this issue.
Harness and employ as many strategies as you can to improve your health and fitness. When you do, it’s almost as if they feed off of each other, and the overall impact becomes even greater, and that’s really what we’re looking for!