by Gary Wolf
Older guys, keep in mind that after the age of 40 we lose one to two percent of our testosterone levels a year. Quality sleep gets more important as we age.
What is the Secret to Building Testosterone (and Muscles)?
Sleep, sleep more and then get some more sleep. Seriously, while we are getting quality sleep our body is pumping the testosterone out. The key word here is quality. Obviously testosterone is one of the most important hormones to the male body. Testosterone is what provides a sense of focus and determination. Normal T levels will make it easy to build lean muscle, build strength, and bone density with a strong libido and more energy.
The Vicious Cycle of Low Testosterone
Low testosterone can negatively affect libido, can cause fatigue, lack of focus and decreased strength. It is said that low testosterone levels and lack of sleep is mental and physical equivalent to 10 – 15 years of ageing. Meaning if you aren't at a healthy natural level of testosterone it may be the reason you feel so run down and is an undue burden on your body.
There is a vicious cycle going on with sleep and testosterone levels. Once you are a victim of a bad sleep schedule it is difficult to reverse because the low testosterone levels also leads to poor quality sleep. To break from this of bad sleep cycle sometimes more help is necessary. If you have a hectic schedule use our sleep calculator to make sure your waking up at the right point of your sleep cycle (which is just as important if not more).
What can Help Low T Besides Sleep?
Outside of actively sleeping, there are several ways to boost testosterone. One is to lift weights, specifically doing squats. Eating properly can boost T levels and many have had success with the paleo diet. Eating foods such as steak and eggs contain the right combination of proteins and fats that are the building blocks of testosterone production. If none of this helps your T levels, you may need to seek medical attention from a hormone specialist. There are plenty around now days.
Another common medical problem, specifically with those whom may be overweight, sleep apnea can be a serious problem. Sleep apnea is also shown to drastically bring your t levels down but once users began treatment using CPAP machines, their levels came right back up to normal range. Other health problems can interfere with your sleep and if you aren't sure what is causing the problem seek medical advice.
Getting the right amount of sleep can increase performance and overall health but not getting the sleep your body needs can have serious consequences.
Quick sleep tips and solutions for how to sleep better and fall asleep faster tonight.
Understanding the 90 minute sleep cycle can be the key to successful restorative naps, which not only reduce stress but help you catch up on your REM sleep.
Finding out how much sleep you need isn't that hard but it takes a few days to find the right amount of sleep for you.
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