How to improve your sleep to boost testosterone

Medically Reviewed by Matt Maine

A good night’s sleep can feel elusive when you’re dealing with low testosterone. Testosterone plays a crucial role in men’s health, impacting everything from mood and energy levels to muscle growth and libido. However, one of the often overlooked effects of low testosterone is poor sleep quality. This can create a frustrating cycle: low testosterone disrupts sleep, and poor sleep further lowers testosterone levels. Fortunately, there are actionable strategies that can help break this cycle. Here’s how you can get a better night’s sleep, even if your testosterone levels are on the lower side.

1. Understand the Sleep-Testosterone Connection

Testosterone levels naturally peak during REM (Rapid Eye Movement) sleep, and it’s during the deep stages of sleep that the body produces the most testosterone. Inadequate or poor-quality sleep can significantly reduce the body’s ability to produce this vital hormone. Thus, if you’re struggling with low testosterone, the first step is understanding how sleep and hormones are connected. The goal is to improve the quality and duration of sleep so that your body has the time it needs for improving levels of testosterone production.

2. Establish a Consistent Sleep Routine

Consistency is key when it comes to improving sleep. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, also known as the circadian rhythm. When your body’s circadian rhythm is balanced, it becomes easier to fall asleep and wake up at the appropriate times. Here’s how you can establish a consistent sleep routine:

Set a regular bedtime and wake-up time, even on weekends.
Create a pre-sleep wind-down ritual (e.g., reading, taking a warm shower, or listening to calming music).
Limit exposure to screens before bed. The blue light emitted by phones, tablets, and computers can suppress melatonin production, which makes it harder to fall asleep.

3. Manage Stress and Anxiety

Stress and anxiety can wreak havoc on your sleep quality and testosterone levels. When you’re stressed, your body produces cortisol, a hormone that when elevated in the blood can decrease and even stop testosterone production. High cortisol levels at night can also make it harder to fall asleep. Managing stress is essential for both your sleep and your hormone balance.

Practice relaxation techniques like deep breathing exercises, meditation, or yoga before bed to calm your mind.
Exercise regularly (but not too close to bedtime) to reduce stress and improve sleep.
Write down worries or a to-do list before bed to clear your mind and help you relax.

4. Create a Testosterone-Friendly Sleep Environment

Your sleep environment can make a big difference in your sleep quality. A testosterone-friendly sleep environment is dark, cool, and quiet. These factors help signal your body that it’s time to wind down, which can promote deeper, more restorative sleep.

Keep your bedroom cool. A cooler room temperature (around 16-20°C) is optimal for sleep.
Block out light with blackout curtains or a sleep mask. Darkness triggers melatonin production, making it easier to fall asleep.
Eliminate noise with earplugs or a white noise machine if you’re easily disturbed by sounds during the night.

5. Optimise Nutrition and Hydration for Better Sleep

What you eat and drink during the day can affect how well you sleep at night. A diet rich in testosterone-boosting foods can help improve your hormone levels, while certain nutrients support sleep quality.

Eat a balanced diet with plenty of whole foods, such as lean proteins, vegetables, healthy fats, and whole grains. These foods provide the nutrients your body needs to produce testosterone and support good sleep.
Focus on foods rich in zinc and magnesium, such as nuts, seeds, leafy greens, and fish, as these minerals are important for both testosterone production and relaxation.
Avoid heavy meals before bed, as they can lead to indigestion and disrupt your sleep.
Stay hydrated, but reduce fluid intake 1-2 hours before bed to prevent waking up for bathroom trips during the night.

6. Exercise Wisely

Exercise is a powerful tool for boosting testosterone and improving sleep quality, but timing is key. Engaging in physical activity during the day can help regulate your sleep-wake cycle, reduce stress, and improve hormone levels. However, exercising too late in the evening can have the opposite effect by increasing endorphin levels that can contribute to keeping you awake

Incorporate strength training and cardio into your routine. Both have been shown to positively impact testosterone levels.
Exercise earlier in the day to avoid overstimulation in the evening that could make it harder to wind down.

7. Consider Supplementation

Certain supplements may help improve both testosterone levels and sleep quality, particularly for men with lower testosterone.

Melatonin can be helpful if you’re struggling to fall asleep. It’s a hormone that your body produces naturally to regulate sleep, and correctly supplementing with it could help support your natural sleep-wake cycle.
Zinc and Magnesium have been shown to boost testosterone production and can also improve sleep quality.
Ashwagandha is an adaptogen that can reduce cortisol levels, helping you to manage stress and sleep better.

8. Get Checked for Sleep Disorders

If you’re following all of these tips and still struggling with poor sleep, it might be time to speak to a healthcare professional. Men with low testosterone are at a higher risk for sleep disorders like sleep apnea, which can severely impact sleep quality therefore effect testosterone production. Sleep apnea causes your breathing to repeatedly stop and start throughout the night, leading to fragmented sleep and a host of health issues.

A sleep study can help determine if you have sleep apnea or another sleep disorder, and treatment could drastically improve your sleep and overall quality of life.

9. Consult with a Healthcare Professional about Testosterone Therapy

If lifestyle changes alone aren’t enough to boost your testosterone levels and improve your sleep, you may want to discuss testosterone replacement therapy (TRT) with your healthcare provider. TRT can help restore your testosterone levels to a healthy range, which may also improve sleep quality. However, TRT is not for everyone, and it’s important to weigh the benefits and risks with your doctor.

Sleep is an essential component of overall health, especially when dealing with low testosterone. By establishing a consistent sleep routine, managing stress, optimizing your sleep environment, and making healthy lifestyle choices, you can improve both your sleep quality and hormone levels. If poor sleep persists despite these efforts, consider consulting with a healthcare professional to explore potential underlying issues or treatment options like testosterone replacement therapy.

Remember, improving your sleep may not happen overnight, but with consistent effort, you can take control of your sleep and support your health, even with low testosterone.