Sleep and Testosterone: Each Extra Hour of Sleep Means Roughly 15% More T

We don’t sleep enough. We’re so seduced by the modern day electronic marvels that instead of hitting the sack, we can do thousands of other things instead.

And unfortunately that’s what usually happens. When the sun sets and your body is ready to shut down and recharge itself, your brain tells you that its OK to watch one more episode of Breaking Bad instead…

…Sure you’ll be bit more tired the next day but that’s about it right?

Few Extra hours of sleep Can Double Your Testosterone

how sleep increase testosterone levelsThere’s three major things that lay the foundation for your testosterone levels.

They’re sleep, diet, and exercise.

The utmost important of them all, is sleep.

After all, your testosterone levels follow a circadian rhytm. They peak in the morning and slowly plummet towards the evening…

…And when you’re in the REM stages of your sleep, the endocrine system comes to life. Your brain starts sending signals down to your gonads, telling them to produce massive amounts of testosterone, preparing you for the day ahead.

But how much testosterone is actually secreted during the night? That’s where science might help us:

a) Take this study from Penev et al. for example. Where the researchers gathered up a group of healthy men to test their testosterone levels first thing in the morning when they had just woken up. They also gave these men a wrist band that showed how long each guy had slept…

…The results showed that the guys who had slept for 4 hours, had testosterone levels howering around 200-300 ng/dl.

Compare that to the guys who slept for 8 hours, they had their levels at around 500-700 ng/dl.

The results showed that the more you sleep, the more testosterone your body produces. It’s just that simple.

sleep testosterone levels
b) This study from Gov et al. found out similar results. They had 531 healthy men as test subjects, and they examined how the amount of sleep correlated with their testosterone level.

The results again show that the men who slept more also had significantly higher testosterone levels. In fact the guys who slept for 4 hours had about 60% less testosterone in their serum, than the men who slept for 8 hours.

sleeping and male testosterone levels
The researchers in both studies concluded that men with low T are probably put on hormone replacement therapies far too quickly, as just one night with lack of sleep can more than halve serum testosterone levels…

Aside from sleeping longer, you can also supercharge the nightly testosterone production by improving the quality of your sleep:

How to Improve Sleep Quality

sleeping quality and testosteroneHow many hours you sleep is completely up to you…

…However you can get more out of those hours by incorporating some simple sleep quality improving tips to your daily life.

You’ve probably heard the age old useless tips like drinking warm milk or counting sheep…

…But here’s a list of ways that will actually work:

1. Sleep in complete darkness. By this I mean that there should be not a single led light visible in the room where you’re sleeping in. As even a single dot of light in your night clock or mobile phone is enough to disturb the pineal gland’s ability to secrete the sleep hormone melatonin.

2. Close all the mobile-networks and wi-fi hotspots. This Saudi-Arabian study found out that the electromagnetic frequencies decrease sleep quality.

3. Exercise during the day, as research has shown that just a simple exercise session incorporated in your daily life, can dramatically improve sleep quality (and testosterone).

4. Melatonin. This is the hormone that your pineal gland secretes to make you sleep, thus it’s called the “sleep hormone”. You can supplement with it, and few studies also show that it may boost testosterone levels via inhibiting the aromatase enzyme.

5. Sleep in a cold room and be naked if you can. Firstly because cold room will mimic the natural sleeping habitat of the human body (we were meant to sleep outside), and secondly because the testicles need to be a tad bit colder than the basal body temperature is, for optimal functioning (that’s why they hang in a pouch outside the body and that’s also why cold showers and loose boxers increase testosterone).

6. Don’t watch bright electronic displays before you hit the sack, as the “blue light” in most electronic screens will impair pineal gland’s ability to produce melatonin (I use a software called f.lux, which automatically dims the screen and reduces “blue light” when its getting close to bedtime).

7. Supplement with Ashwagandha, as several studies have found that it positively influences sleep quality, which is likely due to the fact that it lowers the stress hormone cortisol (it’s also a potent testosterone booster).


The more you sleep, the more testosterone your body produces, it’s just as simple as that.

Science has proven that the men who sleep for 8 hours per night, have more than double the amount of testosterone as the guys who sleep for 4 hours per night.

So that might just be the easiest of the ways to increase testosterone levels naturally

…Just sleep more.

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Sleep and Testosterone: Each Extra Hour of Sleep Means Roughly 15% More T was last modified: July 20th, 2017 by Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
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  1. Adan Ova on 28/07/2014 at 08:14

    Reading this at 1:19 am… I should really go to sleep now…

  2. Ali Kuoppala on 01/08/2014 at 21:33

    Yeah, all kinds of electricity seems to disrupt sleep.

  3. nick on 19/12/2014 at 16:06

    What if I sleep more than 8 hours?

    • Ali Kuoppala on 30/12/2014 at 21:54

      I’m not sure. However if I recall correctly, I’ve seen a study which suggest that too much sleep can actually be unhealthy, and for me, if I sleep over 10 hours, I’ll wake up with a headache.

  4. Ali Kuoppala on 30/12/2014 at 21:57

    I haven’t really. I remember reading about a study which stated that you can actually sleep too much, but it was so long ago that I can’t recall it correctly.

    7-9 Hours seems to be the optimal sleeping length, and what’s also hugely important is that you follow the natural circadian pattern of your hormones.

    Meaning that you should go to sleep when the sun goes down, and wake up when it comes back up.

    • MaxMan on 27/01/2015 at 16:54

      I work third shift (11pm-730am). will this work when I sleep 12noon-7pm?

      • Ali Kuoppala on 04/06/2015 at 13:20

        It’s not optimal, but it shouldn’t fuck up T too badly, if you manage to get your room really dark.

        • STARSTERN on 16/12/2015 at 22:54

          which single herb or herbs boost best testosterone ?

      • Aman on 09/07/2016 at 13:54

        It ok to sleep noon but make sure that you sleep in very dark room and should be cold
        It’s the way to fool your body and make it feel that it’s night time

  5. MaxMan on 25/01/2015 at 17:05

    I work third shift (11pm-730am). will this work when I sleep 12noon-7pm?

  6. AnotherLover on 13/03/2015 at 18:26

    It’s worth the effort to darken the room. Most people probably don’t even have the experience of sleeping in total darkness, perhaps ever in their lives. I finally did this just over a year ago. Let me tell you: it’s damn near impossible to stay awake in a completely dark room. As a kid it would take me a long time to fall asleep. Over the years that time decreased, but it was always noted — not out of the woods yet. The dark room kills it for me.

  7. AnotherLover on 13/03/2015 at 18:35

    There’s more to sleep than testosterone, and more to testosterone than sleep. Making an effect on the world, accomplishing things: action. Action is masculine, intuition is feminine. Our society doesn’t provide a lot of outlets for having any meaningful effect on the world. Real men are required for the creation of ANY kind of world — creation through action is what men do. Women create through extraordinary connection with life (a woman already has everything she needs to be successful as a woman, while a man has to go-get because he hasn’t got it all already like women do).

    • Wade on 05/07/2016 at 03:02

      I agree; also, epigenetics is something to consider. Certain behavior patterns unrelated to sleep, but still related to the synaptic wiring of the brain might effect pituitary and pineal gland function.

  8. LG on 06/06/2015 at 22:24

    Can I assume that alcohol influenced sleep is also not good? Ie if you pass out instead of fall asleep your endocrine system is not triggered?

  9. Sergey on 11/09/2015 at 05:01

    Is consuming of Melatonin supplement harmful for production our own hormone melatonin in a future?

  10. Artak Arakelyan on 03/11/2015 at 09:54

    What if through puberty, growing up you sleep 6 hours instead of 7 (7 which is the average). Less testosterone and time asleep for growth could result in a very subtly smaller peen or what lol”? Or would it just take longer for things to grow.

  11. Hideki Ryuzaki on 07/02/2016 at 12:47

    I am under the impression that getting more than eight hours of sleep would not harm testosterone production, however, excessive sleep is not typically considered to be healthy. I recommend getting an average of eight hours, without diverting from this in either direction(I would be considered a hypocrite, seeing as I am typing this at three in the morning).

  12. […] slept for 8 hours had around 500-700ng/dl… A real big difference. Check out more about sleep right here. Elite athletes, strength athletes and Olympic athletes all need at least between 8-10 hours of […]

  13. Allu Man on 20/03/2017 at 09:18

    wait wait… so we are meant to sleep outside OR in a complete darkness? you know… those two are contradicting each other.

    • lockhrt999 on 08/06/2017 at 09:25

      Sleep outside and wear eye mask.

  14. hermann on 08/08/2017 at 03:07

    Yet another great post

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