Commonly, it is believed that 7-8 hours of sleep daily is enough to re-energize and start our day with enthusiasm and freshness. Sleeping problems may affect our lives. Good sleep maintains a healthy weight, decreasing stress, as well as decreasing the risk of certain conditions such as Diabetes.
Sleep and Testosterone
If an adult sleeps less than 7 hours a night, they may notice changes in testosterone levels, which may lead to unpleasant outcomes. According to The University of Chicago Medicine, sleep loss may provoke a low level of testosterone because these hormone levels increase during sleep. In the same way, low testosterone levels affect sleep, which may lead to insomnia and changes in sleep patterns. Thus, treating low testosterone levels is recommended because it will help to improve your sleep quality.
Some Tips to Improve Your Sleep Quality
Both testosterone and sleep are related to each other and it is important to maintain healthy levels of testosterone as well as good sleep. You can find below some ways that will help you to improve your sleep quality. Check some examples below:
- Sticking to a sleep schedule
- Having healthy and nutritious food
- Do not consume caffeinated drinks before sleep
- Limit or avoid naps during the day
- Complete your daily physical activities
- Create a comfortable environment around you
If you follow the steps listed above, you may improve your sleep quality. Therefore, it also helps to improve your levels of testosterone.
In addition, if you are regularly stressed, also may affect your sleep cycle. Hence, reducing or avoiding stress also may improve your sleep. Furthermore, if you are not able to improve your sleep naturally, you should consult with a doctor. They usually prescribe sleeping pills that can help improve your sleep.
Increasing Testosterone Levels
Improving your testosterone levels helps to prevent various health problems, not only enhancing your sleep quality. There are some ways that may improve your testosterone levels naturally. For example:
- A healthy diet combined with vital nutrients
- Decreasing stress
- Maintaining healthy weights
- Regularly exercise
In addition, you should avoid smoking and drinking alcohol because it also may help to improve your levels of testosterone. However, if these natural ways are not enough, consult with a healthcare provider. Physicians usually prescribe different forms of testosterone medicines (including gels, injections, tablets, and others), which can increase your testosterone levels.
However, it is not allowed to use testosterone medications without a physician’s prescription because it may lead to serious side effects.