{"id":627525,"date":"2024-03-26T09:30:44","date_gmt":"2024-03-26T13:30:44","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=627525"},"modified":"2025-09-04T11:58:57","modified_gmt":"2025-09-04T15:58:57","slug":"sleep-and-testosterone","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sleep-and-testosterone\/","title":{"rendered":"The sleep-testosterone link"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Testosterone replacement therapy (TRT) is a buzzing topic in men\u2019s health. If you have low testosterone levels\u2014also known as hypogonadism\u2014TRT may balance your hormones and improve your overall well-being. But experts say TRT does not come without risks. First-line treatment of low testosterone should always be lifestyle modifications. Changes like consuming a healthy diet, getting <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/does-working-out-increase-testosterone\/\"><span style=\"font-weight: 400;\">regular exercise,<\/span><\/a><span style=\"font-weight: 400;\"> practicing stress-reduction techniques, and logging sufficient sleep can raise testosterone levels naturally (and significantly!).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The time you spend asleep, in particular, can have a profound effect on testosterone production and vice versa. Read on to learn about the link between testosterone and sleep, how to improve your sleep quality for better testosterone production, and the effect of TRT on sleep.<\/span><\/p>\n<h2 id=\"the-relationship-between-sleep-and-testosterone\"><span style=\"font-weight: 400;\">The relationship between sleep and testosterone<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting a good night&#8217;s sleep is very important for maintaining healthy testosterone levels, says <\/span><span style=\"font-weight: 400;\">Raj Dasgupta, MD<\/span><span style=\"font-weight: 400;\">, the chief medical adviser for Sleep Advisor. <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24101-testosterone\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Testosterone levels a<\/span><\/a><span style=\"font-weight: 400;\">r<\/span><span style=\"font-weight: 400;\">e typically highest<\/span><span style=\"font-weight: 400;\"> in the morning and decline throughout the day.<\/span><\/p>\n<h3 id=\"sleep-cycle-impacts-testosterone-production\"><span style=\"font-weight: 400;\">Sleep cycle impacts testosterone production<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To understand the circadian rhythm of testosterone, it\u2019s important to address the various sleep stages. <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/stages-of-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sleep<\/span><\/a><span style=\"font-weight: 400;\"> can be broken into two parts: non-rapid eye movement (non-REM or NREM) sleep and rapid eye movement (REM) sleep. It\u2019s typical to cycle through these stages of sleep four to six times each night. There are three <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/12148-sleep-basics\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stages of non-REM sleep<\/span><\/a><span style=\"font-weight: 400;\"> and one stage of REM sleep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stage 1 NREM<\/b><span style=\"font-weight: 400;\">: This is the lightest stage of sleep, lasting about five minutes after you fall asleep. It constitutes about 5% of your total sleep time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stage 2 NREM<\/b><span style=\"font-weight: 400;\">: You spend the most time (about 45%) in this phase. It\u2019s still considered a lighter stage of sleep, but your brain waves slow down. Experts believe the brain organizes and stores information from the day during stage 2 NREM sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stage 3 NREM<\/b><span style=\"font-weight: 400;\">: The deepest stage of sleep, stage 3 NREM, makes up approximately 25% of your total sleep time. During this time, your body repairs injuries and restores the immune system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>REM sleep<\/b><span style=\"font-weight: 400;\">: The dream phase of sleep, REM sleep is a more active form of sleep. Brain activity is operating at a level similar to when you\u2019re awake. REM sleep constitutes about 25% of your total sleep.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cThe <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK10996\/#\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">deepest stage of sleep<\/span><\/a><span style=\"font-weight: 400;\"> is called slow-wave sleep. This stage\u2014along with REM sleep\u2014plays a role in the production of testosterone,\u201d <a href=\"http:\/\/Testosterone replacement therapy\">Dr. Dasgupta<\/a> says. He explains that your testosterone levels could drop if you consistently miss out on high-quality sleep (including deep sleep and REM cycles).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10591612\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> examined how sleep impacts testosterone levels in young, healthy men. It found that testosterone levels began to rise as they fell asleep, peaking during their first period of REM sleep and remaining at that level until they woke up. \u201cThe longer it took to get to REM sleep, the slower their rise in testosterone was,\u201d says <a href=\"https:\/\/www.providence.org\/doctors\/urologic-oncology\/ca\/burbank\/ramkishen-narayanan-1215296348\" target=\"_blank\" rel=\"noopener\">Ramkishen Narayanan, MD<\/a>, board-certified urologist and Director of the Center for Urologic Health at <a href=\"https:\/\/www.providence.org\/locations\/socal\/saint-joseph-medical-center\/cancer-center\" target=\"_blank\" rel=\"noopener\">The Roy and Patricia Disney Family Cancer Center at Providence Saint Joseph Medical Center <\/a>in Burbank, California.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because research is limited, the specific mechanism by which sleep affects testosterone has yet to be established, says Dr. Narayanan. However, he points out that both <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4335523\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">REM sleep<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17132744\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">testosterone<\/span><\/a><span style=\"font-weight: 400;\"> play an important role in cognitive function. \u201cWe know that men who are depleted in testosterone have higher risks of poor cognition and dementia,\u201d he says, adding that because testosterone is so vital to cognition, it makes sense that testosterone peaks during REM sleep.<\/span><\/p>\n<h3 id=\"sleep-duration-affects-testosterone-levels\"><span style=\"font-weight: 400;\">Sleep duration affects testosterone levels<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cLow sleep duration is associated with lower morning, afternoon, and total testosterone levels,\u201d agrees Dr. Narayanan<\/span><span style=\"font-weight: 400;\">. In other words, getting less than the recommended seven to nine hours of sleep nightly results in lower testosterone levels during the day, he says. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4445839\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that healthy young men who underwent sleep restriction (five hours nightly) experienced a 10% to 15% decrease in daytime serum testosterone levels.\u00a0<\/span><\/p>\n<h3 id=\"low-t-impairs-sleep\"><span style=\"font-weight: 400;\">Low T impairs sleep<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just as not getting enough sleep can lower testosterone, having low testosterone levels can <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2453053\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">impair sleep<\/span><\/a><span style=\"font-weight: 400;\">, says Dr. Dasgupta. \u201c<\/span><span style=\"font-weight: 400;\">L<\/span><span style=\"font-weight: 400;\">ow testosterone (low T) can make you feel more tired and fatigued and disrupt your sleep by making it hard to stay asleep, resulting in multiple awakenings throughout the night,\u201d he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/siliconpsych.com\/team\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alex Dimitriu, MD<\/span><\/a><span style=\"font-weight: 400;\">, a double board-certified psychiatrist and sleep medicine specialist, and founder of <\/span><a href=\"https:\/\/siliconpsych.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Menlo Park Psychiatry &amp; Sleep Medicine<\/span><\/a><span style=\"font-weight: 400;\">, symptoms of low testosterone include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased sex drive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erectile dysfunction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced muscle mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low motivation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood variability, including depression<\/span><\/li>\n<\/ul>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/how-to-increase-testosterone\/\"><b>How to increase testosterone<\/b><\/a><\/p>\n<h2 id=\"how-testosterone-affects-sleep-quality\"><span style=\"font-weight: 400;\">How testosterone affects sleep quality<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both men and women have testosterone (an androgen, or sex hormone), says Dr. Dasgupta. The hormone is produced by endocrine glands\u2014the testicles, ovaries, and adrenal glands. In women, it is converted to estrogen. Men and women with low testosterone have changes in their sleep quality and quantity, says Dr. Dimitriu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2453053\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">, older men with low testosterone had lower sleep efficiency, more awakenings, and less time in slow-wave sleep. The study found low testosterone was linked to a higher body mass index (BMI). A higher BMI is an indicator of obesity, and obesity is strongly associated with sleep apnea. Sleep disorders like <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/sleep-apnea-treatment-and-medications\"><span style=\"font-weight: 400;\">obstructive sleep apnea<\/span><\/a><span style=\"font-weight: 400;\"> (a form of sleep-disordered breathing) or chronic <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/insomnia-treatment-and-medications\"><span style=\"font-weight: 400;\">insomnia<\/span><\/a><span style=\"font-weight: 400;\"> may lead to lower testosterone levels, says Dr. Dasgupta. \u201cHaving low testosterone might also contribute to the development or worsening of these disorders, possibly creating a reciprocal relationship between hormonal balance and the quality of your sleep,\u201d he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low testosterone affects sleep quality in women as well. After menopause, the level of testosterone in women may have decreased by half. Low testosterone in postmenopausal women can cause poor sleep, fatigue, vaginal dryness, and thinning hair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Narayanan says that apart from unhealthy sleep habits, sleep disorders are the most significant clinical disruptors of sleep. What\u2019s more, obstructive sleep apnea, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/obesity-statistics\/\"><span style=\"font-weight: 400;\">obesity<\/span><\/a><span style=\"font-weight: 400;\">, and low testosterone frequently occur together, he says. So while low testosterone doesn&#8217;t directly cause obstructive sleep apnea, it can play a role in airway obstruction while you\u2019re asleep, Dr. Dasgupta says.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/sleep-deprivation\/\"><b>The effects of sleep deprivation on your body<\/b><\/a><\/p>\n<h3 id=\"how-to-promote-healthy-sleep-hygiene\"><span style=\"font-weight: 400;\">How to promote healthy sleep hygiene<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cSleep loves silence, darkness, coolness, and rhythm,\u201d says Dr. Dimitriu. This means having a regular bedtime and wake time and getting the recommended seven to nine hours of sleep in a cool, dark setting. Spending time outdoors, avoiding television before bedtime, and showering at night may also be helpful to improve sleep hygiene.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling with sleep, Dr. Narayanan recommends seeing a sleep specialist for a <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/sleep-apnea-test\/\"><span style=\"font-weight: 400;\">sleep study<\/span><\/a><span style=\"font-weight: 400;\">. That way, you can get tested for sleep disorders like <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-apnea\/treatment\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sleep apnea<\/span><\/a><span style=\"font-weight: 400;\">. Sleep apnea is when your breathing stops repeatedly during sleep resulting in your body not receiving enough oxygen. Unfortunately, having sleep apnea doubles your risk of having a heart attack or a stroke. Treatment is essential for patients diagnosed with the condition\u2014often, this means wearing a breathing device like a continuous positive airway pressure (CPAP) mask while sleeping. As a bonus, improving your sleep and avoiding sleep loss can help <\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/chronic_disease.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">manage chronic health conditions<\/span><\/a><span style=\"font-weight: 400;\"> like hypertension, <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/type-2-diabetes-treatment-and-medications\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">, obesity, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/heart-disease-statistics\/\"><span style=\"font-weight: 400;\">cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/depression-treatment-and-medications\"><span style=\"font-weight: 400;\">depression<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other important lifestyle changes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss and maintaining a healthy weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular physical activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting alcohol and caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quitting smoking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having good sleep hygiene\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once factors like weight and sleep apnea are addressed in individuals with low testosterone, they can consider testosterone replacement, says Dr. Narayanan.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/how-to-sleep-better\/\"><b>21 ways to sleep better tonight<\/b><\/a><\/p>\n<h2 id=\"can-testosterone-replacement-therapy-improve-sleep\"><span style=\"font-weight: 400;\">Can Testosterone Replacement Therapy improve sleep?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The effect of testosterone replacement therapy (TRT) on sleep is understudied<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">TRT may help improve sleep for some people with testosterone deficiency, but it doesn&#8217;t work the same way for everyone, and more research is needed to confirm this effect, says Dr. Dasgupta.<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2701485\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Some research<\/span><\/a><span style=\"font-weight: 400;\"> indicates that TRT <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6765788\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">benefits energy levels<\/span><\/a><span style=\"font-weight: 400;\">, mood, sexual function, lean body mass, muscle strength, bone mineral density (BMD), cognition, and cardiovascular health. This may result in healthier habits that translate to better sleep, Dr. Narayanan says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955336\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">evidence<\/span><\/a><span style=\"font-weight: 400;\"> indicates that high doses of TRT can cause insomnia and sleep fragmentation. Yet, Dr. Dasgupta reiterates that TRT can affect people differently, so it&#8217;s important to talk to your healthcare provider if you notice any significant changes in your sleep after starting TRT treatment.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/how-long-does-testosterone-take-to-work\/\"><b>How long does testosterone take to work?<\/b><\/a><\/p>\n<h2 id=\"the-bottom-line-lifestyle-changes-can-improve-low-t\"><span style=\"font-weight: 400;\">The bottom line: Lifestyle changes can improve low T<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Good sleep habits, stress-reduction techniques, regular exercise, eating a healthy diet, and maintaining a healthy weight can boost your endogenous (naturally produced) testosterone levels, says Dr. Narayanan. He emphasizes the importance of working on these habits and seeking treatment for sleep disorders before starting testosterone replacement treatment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cGetting good sleep and having the right amount of testosterone is important to feel your best, physically and mentally,\u201d Dr. Dasgupta adds. It&#8217;s very much a symbiotic relationship\u2014good sleep helps testosterone levels, and having enough testosterone helps you stay healthy.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Testosterone replacement therapy (TRT) is a buzzing topic in men\u2019s health. If you have low testosterone levels\u2014also known as hypogonadism\u2014TRT may balance your hormones and improve your overall well-being. But experts say TRT does not come without risks. First-line treatment of low testosterone should always be lifestyle modifications. Changes like consuming a healthy diet, getting [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":627528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4589],"tags":[17777,816],"coauthors":[20608],"class_list":["post-627525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-drug-info","tag-mens-health","tag-sleep","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sleep and testosterone: Here\u2019s how they are linked<\/title>\n<meta name=\"description\" content=\"Explore the connection between sleep and testosterone levels, highlighting lifestyle adjustments before turning to Testosterone Replacement Therapy for men&#039;s health.\" \/>\n<meta name=\"robots\" content=\"index, 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