Everyone knows that getting a good amount of sleep is important for overall health, but did you also know that it’s important for testosterone and muscle growth? Let’s look further into why is sleep important for testosterone.
What science has discovered is that it’s during sleep that male individuals release most of their testosterone in their bloodstream, with most of this testosterone released during REM cycles. This finding raised questions: could poor and short nights be shaving off T levels before the individual even knows it?
More specifically, in one scientific study, young men that were healthy suffered a 10-15% decrease in testosterone levels after one week of only 5 hours of sleep per night. That, in turn, is a really substantial drop from such a short period of less sleep!
By reaching such conclusions the researchers established that it is possible to have normal testosterone levels if there is enough sleep. Gradually, they suggested, it might be the effects of long provided sleeplessness resulting from wear and tear of the body that could cause low testosterone levels.
So, what exactly qualifies as “adequate” sleep when it comes to optimizing testosterone? Is 7 hours of sleep enough for muscle growth? Or do we need even more shut-eye to really maximize our T levels?
Further investigation revealed that eight hour sleepers, when had their testosterone tested in the morning, were considerably higher than four hour sleepers. As a rather peculiar finding, it is quite worth noting that there are no substantial differences between the benefits of 8 hours of sleep and 10 hours of it.
Thus, it can be stated that the optimal number of hours, during which people can recharge with the help of a night’s sleep to maintain optimal testosterone levels is seven to eight hours per night. This is also in line with common general recommendations about sleep and health.
But what about naps – does taking a nap increase testosterone? While naps can be great for energy and cognitive function, the research is inconclusive on whether they significantly impact testosterone levels. The majority of testosterone release occurs during nighttime sleep cycles, so focusing on getting solid overnight sleep is likely more beneficial than relying on naps.
But, why is sleep important for testosterone? The answer lies in the body’s natural circadian rhythm and hormonal cycles. During sleep, especially deep sleep stages, bodies ramp up production of important hormones like testosterone and human growth hormone. Disrupting these natural cycles by consistently cutting sleep short can throw our hormone levels out of whack.
Having established the impact of testosterone on sleep, let us look at the impact of sleep on muscle build up and recovery.
It turns out there are a few reasons why sleep and muscle growth go hand in hand
One such study reviewed the effects of sleep deprivation on muscle recovery after a regime of intense exercises had been enforced. In their experiments, the researchers made the subjects perform leg press exercises that demanded the best of their strength and then either allowed the latter to sleep for eight hours or make them stay awake all through the night.
The findings were startling: compared to the control group that had ample amounts of sleep, the sleep-deprived group was significantly higher in cortisol – the catabolic hormone, and significantly lower in IGF-1 and testosterone – both anabolic hormones. After such an adult workout, their potential for regenerating and building muscles most likely depends on this hormonal setting.
How can we improve our sleeping patterns to take full advantage of these advantages now that we know how important sleep is for testosterone production and muscle growth? Here are a few tactics supported by evidence:
It is possible and suitable for the majority of individuals who are seeking to work on testosterone and muscle growth to strive for 7-9 hours every night, though probably the exact amount will differ from person to person. As for the nine to ten hours of sleep during the night, this will be helpful for athletes and all those who endure a rigorous training program.
The last but the most valuable thing is ensuring that you do not compromise with your sleep. It is as important as your workout and your diet to develop the body you want or need. Ensuring that you get enough rest and putting good measures to ensure that you get good sleeping habits will enable you to do well.
