tired manLack of adequate sleep causes a number of serious complications including what some studies have noted as poor sex drive in men. Irregular sleep patterns seem to result in lower levels of testosterone which in turn reduces sex drive.

Health professionals state that lower levels of testosterone not only hamper libido but can also lead to poor reproduction, decreased muscle mass, loss of bone density, fatigue and lack of concentration. Metabolic syndrome, which can elevate the risk of stroke, heart disease and type 2 diabetes, is also linked to reduced levels of testosterone.

Research from the University of Chicago indicates that even one week of poor sleep can reduce testosterone production. In fact, the reduction in testosterone can be similar to aging 10 to 15 years. Sleep is essential for rest and revitalization, without enough the body does not function at its best. According on one study, when men with an average age of 24 were deprived of sleep (less than 5 hours), their testosterone levels plummeted almost 10- 15 %.

“Low testosterone levels are associated with reduced wellbeing and vigour, which may also occur as a consequence of sleep loss. As research progresses, low sleep duration and poor sleep quality are increasingly recognised as endocrine disrupters … (A level of ) 15 percent is not an insignificant amount, since it is about the amount that occurs with normal aging by 10 to 15 years,”  said Prof Eve Van Cauter, who led the study.

Get More Sleep

Establishing a consistent bedtime routine helps regulate sleep patterns. For example, going to sleep and waking up around the same times each day will help your body adjust to a regular sleep routine. This may take a while for many individuals, but consistency is important. Exercise, plenty of fresh air, a healthy diet and stress management techniques are also critical to sleep regulation and testosterone production. Aim for at least 7-8 hours of quality sleep each night.

And be sure to keep electronics out of the bedroom and sleep in a dark, well ventilated room. Even sleeping with the light on can escalate issues like depression.

Additional Sources:

The Telegraph

MensFitness


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