🦍Sleep Duration And Testosterone: How long Should You Sleep To Boost Testosterone?
Most people don’t sleep enough for to maximize Testosterone production.
As a result, they are plagued with fatigue, low muscle mass, low libido, low motivation, difficulty with fat loss, loss of strength, and a host of other issues.
And trust me, I wish sleep was “optional” when it came to testosterone optimization, as I struggled with it myself.
Yet, out of the thousands of research papers I’ve read on Testosterone over the years, not a single one failed to show deleterious effects of crappy sleep on Testosterone and other health markers.
Once you fix your sleep, both in terms of quantity and quality, you will notice changes in our testosterone (and especially energy levels) almost instantly.
Which brings us to the question..
How much sleep do you need to maximize Testosterone production?
In a famous study comparing 2 groups of men, how much more Testosterone do you think the men who slept closer to 8 hours had, compared to those who slept closer to 5 hours?
Take a wild guess from one of these 4 options:
A) 10 times more testosterone
B) Equal testosterone
C) 50% more testosterone
D) 3 times more testosterone
The correct answer is D (roughly 3 times more testosterone).
In a study by Penev et Al (PMID: 17520786), men who slept closer to 8 hours had around 3-4 times more Testosterone than men who only slept close to 5 hours.
Most men know that sleep is CRUCIAL for Testosterone, but they don’t realize just HOW much. (PMID: 32257858)
The vast majority of your Testosterone (and Luteinizing Hormone aka LH) is produced while you SLEEP (during REM sleep), NOT while you’re awake (PMID: 10591612).
For maximum Testosterone, muscle growth, recovery, health, fat loss, and cognitive function, aim for at LEAST 8 to 10 hours of quality sleep per day, and never less than 7 as a rule of thumb.
Also, get screened for sleep apnea ASAP (and lose excess fat) if you struggle with sleep and/or low T (PMID: 35904664).
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SOURCES
PMID: 17520786
PMID: 34801825
PMID: 34536053
PMID: 35904664
PMID: 36148025
PMID: 32257858
PMID: 33937581
PMID: 10591612