What’s up gentlemen, NADS Blogman, checking in.
Today, we're diving into a topic that's not only crucial for your everyday performance but also plays a significant role in enhancing your vitality and testosterone levels – sleep optimization. That's right, a good night's sleep isn't just about feeling rested; it's about unlocking your true potential. So, kick back with that black coffee in hand this Sunday morning (or whenever you’re reading this) and let's explore the connection between sleep, testosterone, and overall vitality.
Life is fast-paced and full of responsibilities. Things come up, and it’s easy to let our ideal sleep schedule become nothing more than just that: ideal. Unfortunately, skimping on sleep does more harm than you might realize. As you know by now, not getting enough sleep is an issue, of course. But did you know that you can still get enough sleep (7-9 hours), but not be actually reaping the benefits? Think quantity versus quality. Poor sleep quality has been linked to a laundry list of health issues, ranging from obesity and diabetes to heart disease and even decreased cognitive function. Just click here to find the whole list of downfalls of a poor night's sleep. But here's something that’ll grab your attention – sleep is deeply connected to your testosterone levels.
The Testosterone Connection
As we’ve covered in previous blogs, testosterone isn't just about muscles and masculinity. Yes we can all agree that’s an important piece of the T puzzle, testosterone is a vital hormone that influences numerous aspects of health, including mood, energy levels, and, yes, sexual function. Studies continue to show a clear link between sleep and testosterone production. In fact, a study published in the Journal of the American Medical Association found that young, healthy men who slept for only five hours a night experienced a 10-15% decrease in testosterone levels. Less sleep=less testosterone.
You might be wondering, "How does sleep impact testosterone production?" Well, let's break it down. During the rapid eye movement (REM) stage of sleep, which is when dreams occur, your body's production of testosterone peaks. Thus, disrupting this REM stage (bright lights, alarms, external noises, substance usage & more) can lead to decreased testosterone levels. This not only affects your physical performance but can also dampen your mood, motivation, and overall internal fire.
So, yes, there is a direct link between sleep and testosterone. Let’s look at steps we can take to improve sleep quality and become students of the sleeping game:
Create a Sleep-Conducive Environment: Make your sleep space a sanctuary. We are dedicated to giving our boys the most optimal set-up downstairs with our organic underwear. Treat the rest of your body with the same luxury. Keep your sleep space dark, quiet, and comfortably cool. We’ve seen 68 degrees as the optimal sleep temperature for your environment.
For those who want to really get their sleep dialed in, check out our favorite sleep optimization products from our friends at Dream Recovery. We swear by the 3D sleep mask and the mouth tape. Talk about game changers.
Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Mastering your sleep schedule is wildly challenging when you’re grinding and constantly on-the-go, but when it’s locked in, the power that comes with it is insane. It’s like the limitless pill.
Cut Down Screen Time: Electronics are great, they enable us to have a business. We’re grateful for them. However, make sure you aren’t falling into the trap of using your phone, tablet, or computer immediately before getting some shut eye. Blue light exposure can interfere with your body's production of melatonin, the pivotal sleep hormone. Avoid screens at least an hour before bedtime. To learn more about the effects of the blue light, check out this article written by sleep medicine physician Dr. Abhinav Singh. If you can use red lights or candlelight before bed and avoid the standard bright lights in the house, bonus points there. If you wake up in the middle of the night, try not to turn those bright lights on, or your body will think it’s go time for the day. Check out Huberman’s podcasts on light exposure, there’s a ton of them.
Mindful Eating: In a perfect world, 2 hours of no eating before bed will enable your digestive system to take a break, and in turn, your entire system can rest while you sleep. Sometime’s that can be a challenge, so we’d recommend trying to keep it light and avoid heavy carbs and spicy foods before bed if you do need to get some late night nourishment.
Exercise Regularly: As you may know, we preach daily exercise here at NADS- Train hard, rest hard. Among a plethora of other benefits, engaging in regular physical activity can improve sleep quality. However, try to finish your workout at least a few hours before bedtime to allow your body to wind down. If you train hard during the day, you should be even more tired and prone to falling asleep easily at night.
Stress Management: Everyone has different ways of relaxing. Practice various relaxation techniques such as deep breathing, meditation, or gentle yoga to ease your mind before bed. Find out which technique you prefer the most and use it daily. We’re big proponents of what we call ‘Thinkitating’, which is like meditation but with no gentle pull back to center. Just let your thoughts run their natural course with no steering of the ship, while sitting still, upright, head NOT supported, with no external stimulation (music, tv, lights, etc.) By cutting the mental stimulation out, you prime your mind for theta state right before bed and allow your brain to just process the day’s traffic. Then you just drop right into your slumber in a smooth transition. Give it a shot before bed tonight, bet you will feel incredible the next morning.
There you have it, guys – a solid sleep routine isn't just about catching some Z's; it's about boosting your vitality, supporting healthy testosterone levels, and overall well-being. Remember, sleep is not a luxury – it is a necessity. Prioritizing your sleep schedule will be a game changer as you continue your journey towards optimal health. Let's make those small but impactful changes in our daily and nightly routines and watch as our energy, mood, and masculinity reach new heights.
Till next week fellas.
NADS Blogman, signing off.