For men, testosterone levels are a key component in being able to effectively build muscle – in addition to many other physiological factors. Yet (natural) testosterone levels of the average man in modern society are far below where they should be. So for today’s tip, I want to highlight one key factor in that phenomenon, and one that is very easily fixed!
That factor is SLEEP! The majority of the daily testosterone release in men actually occurs during sleep! In fact, sleep is such an essential factor for testosterone release, that doctors can accurately predict a male’s testosterone levels by the average number of hours of sleep per night they get.
One study found that after cutting healthy young men’s sleep from an average of 8 hours to 5 hours per night for just 1 week, dropped their total testosterone levels by between 10% – 15%! Another study was even able to calculate that the average man will lose 5.85 ng/dL of testosterone per hour of lost sleep. To put that into perspective, the average man will only lose 0.49 ng/dL of testosterone per year of age, making sleep essentially 12X more important for testosterone levels than age!
APPLICATION: If you want to maximize your gains (and all the other benefits of good testosterone levels), you need to be getting 7-8 hours of solid sleep per night!!
Pro Tip: If you have trouble falling asleep at night, eliminate any and all screen time for at least 1 hour before boing to bed! Studies have repeatedly shown that looking at electronic screens messes with the metabolic and hormonal processes that would normally help you fall asleep.
Relevant Research Article(s):
1) Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men
2)Impaired sleep is associated with low testosterone in US adult males: results from the National Health and Nutrition Examination Survey
Related Dr. Gains YouTube Video(s):
1) 6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies) 🔥
Dr. Gains 
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