9 Steps To Sleep for High Testosterone

In one study, men who slept 8 hours had a double amount of testosterone to men who only slept 4 hours per night. Sleep duration and quality are very important. In the rem sleep, part of sleep is when you actually produce your testosterone. The longer you sleep the longer the rem cycles are. That's why waking up in the middle of the night is a no go. Focus on the quality of the sleep as it's very important for testosterone and recovery.

9 Steps to Better Sleep

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. I personally wear a blindfold when I sleep.

2. Close all the mobile-networks and wi-fi hotspots

This Saudi-Arabian study found out that electromagnetic frequencies decrease sleep quality.

3. Exercise during the day

Research has shown that just a simple exercise session incorporated in your daily life, can dramatically improve sleep quality.

4. Limit your caffeine consumption during the day,

My rule is 1 – 2 cups of coffee per day. Don’t drink coffee within 8 hours of bedtime.

5. Sleep in a cold room and be naked if you can

Firstly because the 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 lose 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 the pineal gland’s ability to produce melatonin. I personally use Blue light blocking glasses 2 hours before I go to sleep.

7. Supplement with Ashwagandha

As several studies have found that it positively influences sleep quality, which is likely since it lowers the stress hormone cortisol (it’s also a potent testosterone booster).

8. Consume some simple carbs an hour or two before hitting the bed

This will skyrocket your insulin production, making you energetic for a moment, but then your insulin will crash which makes you fall into sleep more easily.

9. Have a bedtime routine

After a while of having a routine, your body will know that after you complete the routine you will go to sleep. Going to sleep at the same time every day and don’t overthink before going to sleep.