At least 15% of the adult, working population gets less than 5 hours of sleep. The adverse health effects of this behavior pattern are real and the downstream
indirect problems are infinite.
Like any system of health, however, you can take simple steps to get better
sleep, increase natural testosterone production, and reverse the negative cycle
of poor sleep and low t.
1. Limit Caffeine intake: Limit all caffeine intake to before noon. Caffeine
has a half-life of 6 hours so the coffee or soft drink you have in the late
afternoon is wreaking havoc on your ability to fall asleep.
2. Go to bed 30 minutes Earlier: Keep it simple and be more mindful of how
you spend the last waking hours of your day. Go to bed with intent. Do not
go to bed because you are about to fall asleep on the couch.
3. Turn Off the Screens: Your brain and eyes do not know the difference
between a TV, iPhone, Tablet, and Kindle. It is all bright lights shining
directly into your eyes keeping you wide away like you are staring at the
sun. Close the screens and get in a dark room to let your body know it is
time to sleep.
4. Keep Bedroom Cool: Having a cooler temperature in your bedroom has
been proven to help with comfort and sleep quality.
5. 10 Minute Meditation: Meditation and mindfulness do not need to be a
box you check every single day. However, before fall asleep, breathe deep,
activate the parasympathetic nervous system, and allow your body to
calm down. If it helps, try to think back on all the things you did for the
day, how you felt doing them, and something you are looking forward to in
6. Lose Weight: Losing just 5 percent of your starting weight can result in
improved length of sleep and sleep quality, according to a study in the
March 2015 issue of the journal Obesity
Start small, make simple changes, and begin to tip the scales in your direction.
Testosterone is produced while you sleep so the fastest way to increase natural
testosterone production is to close your eyes, get 7-9 hours of sleep, and wake
up ready to tackle the day.