Sleep and Testosterone: How Poor Sleep Destroys Your Hormone Levels

 Key Takeaways

• Sleeping less than 5 hours per night can reduce testosterone by 10-15%—equivalent to aging 10-15 years

• Most testosterone is released during sleep, with peak production occurring during the first REM cycle

• Sleep apnea and other sleep disorders are strongly associated with testosterone deficiency

• Improving sleep quality may be one of the most effective natural ways to boost testosterone

• Aim for 7-8 hours of quality sleep per night for optimal hormone production

What if the solution to your low energy, declining muscle mass, and reduced sex drive was as simple as getting better sleep? For many men, it just might be.

Research from the University of Chicago found something startling: men who slept less than 5 hours per night for just one week experienced a 10-15% drop in testosterone levels. To put that in perspective, that's the equivalent of aging 10 to 15 years in terms of testosterone decline.

Yet despite this powerful connection, many men sacrifice sleep for work, entertainment, or the endless scroll of social media—unknowingly sabotaging their hormone health in the process.

10-15%

testosterone drop from sleep deprivation

15%

of adults get <5 hours of sleep

7-8 hrs

optimal sleep for hormone production

The Science: How Sleep Affects Testosterone Production

Understanding why sleep is so critical for testosterone requires looking at how your body produces this essential hormone.

Testosterone Production During Sleep

The majority of your daily testosterone release occurs while you sleep. Here's the timeline:

• Lowest levels: Testosterone reaches its lowest point in the early evening (between 7-10 PM when you're awake)

• Rising during sleep: Levels begin climbing as you fall asleep

• Peak production: Testosterone peaks approximately during your first REM sleep cycle, typically 90-100 minutes after falling asleep

• Sustained elevation: Levels remain elevated throughout sleep until you wake

• Morning peak: This is why testosterone is highest in the morning—it's been building all night

When you cut sleep short, you're literally cutting off testosterone production before it reaches optimal levels.

The Hypothalamic-Pituitary Connection

Sleep affects the hormonal signaling cascade that controls testosterone production:

1. During deep sleep, the hypothalamus releases gonadotropin-releasing hormone (GnRH) in pulses

2. This stimulates the pituitary gland to produce luteinizing hormone (LH)

3. LH travels to the testicles, triggering testosterone synthesis

4. Sleep deprivation disrupts these carefully timed pulses, reducing overall testosterone output

 Research Highlight

A landmark study published in JAMA found that healthy young men who restricted their sleep to 5 hours per night for one week had daytime testosterone levels decreased by 10-15%. The men also reported decreased sense of wellbeing, with vigor scores declining progressively throughout the sleep-restricted portion of the study.

How Sleep Deprivation Destroys Testosterone

Short-Term Effects (1 Week or Less)

Even brief periods of sleep restriction can significantly impact testosterone:

• After one night of poor sleep: Minor reduction, typically recoverable

• After 5-7 nights of <5 hours: 10-15% reduction in testosterone levels

• Afternoon testosterone dip: Becomes more pronounced, affecting energy and mood

• Morning testosterone: Fails to reach optimal peak levels

Long-Term Effects (Chronic Sleep Deprivation)

When poor sleep becomes a pattern, the effects compound:

• Sustained lower baseline: Your "normal" testosterone level drops

• Increased cortisol: Chronic sleep deprivation elevates stress hormones, which suppress testosterone

• Weight gain: Sleep deprivation promotes fat storage, and excess fat converts testosterone to estrogen

• Metabolic disruption: Insulin resistance develops, further impacting hormone balance

• Accelerated aging: Cellular repair processes that occur during sleep are compromised

Sleep Disorders and Testosterone

Obstructive Sleep Apnea (OSA)

Sleep apnea deserves special attention because it's extremely common in men and strongly linked to testosterone deficiency. Studies show:

• Men with OSA are 1.66 times more likely to have testosterone deficiency

• The severity of sleep apnea correlates with testosterone levels—worse apnea means lower testosterone

• Repeated oxygen drops throughout the night disrupt hormone production

• Sleep fragmentation prevents the sustained sleep needed for testosterone synthesis

 Important Warning

If you snore loudly, wake up gasping, or feel exhausted despite getting enough sleep hours, you may have sleep apnea. This condition is underdiagnosed in men and can significantly impact both testosterone levels and cardiovascular health. Talk to your healthcare provider about sleep testing.

Insomnia

Men with chronic insomnia also show reduced testosterone levels. The relationship is bidirectional:

• Insomnia reduces sleep time and quality, lowering testosterone

• Low testosterone can cause sleep disturbances, worsening insomnia

• Breaking this cycle often requires addressing both issues simultaneously

How to Optimize Sleep for Maximum Testosterone

The good news: improving your sleep can naturally boost testosterone levels. Here are evidence-based strategies:

1. Prioritize Sleep Duration

Aim for 7-8 hours of actual sleep per night. This means:

• Being in bed for 7.5-8.5 hours (accounting for time to fall asleep)

• Maintaining consistent sleep and wake times—even on weekends

• Not using "catching up" on weekends as a strategy (it doesn't fully compensate)

2. Optimize Your Sleep Environment

• Temperature: Keep your bedroom cool (65-68°F is optimal for most people)

• Darkness: Complete darkness promotes melatonin release and deeper sleep

• Quiet: Use white noise if needed, but minimize disruptions

• Comfortable bedding: Invest in a quality mattress and pillows

3. Establish a Pre-Sleep Routine

• Screen cutoff: Stop using phones, tablets, and computers 1-2 hours before bed (blue light suppresses melatonin)

• Wind-down activities: Reading, light stretching, or meditation

• Consistent timing: Same routine at the same time signals your body to prepare for sleep

4. Mind Your Evening Habits

• Caffeine cutoff: No caffeine after 2 PM (earlier for slow metabolizers)

• Alcohol timing: While alcohol may help you fall asleep, it disrupts REM sleep—avoid within 3 hours of bedtime

• Evening exercise: Intense workouts close to bedtime can interfere with sleep; finish at least 3-4 hours before bed

• Large meals: Avoid heavy eating within 2-3 hours of sleep

5. Address Sleep Disorders

If you suspect sleep apnea or chronic insomnia:

• Request a sleep study from your healthcare provider

• Consider CPAP therapy if diagnosed with sleep apnea

• Explore cognitive behavioral therapy for insomnia (CBT-I)

• Weight loss can significantly improve sleep apnea severity

The Two-Way Street: How Testosterone Affects Sleep

It's important to understand that the relationship between testosterone and sleep works both ways:

• Low testosterone causes sleep problems: Men with testosterone deficiency often experience insomnia, restless sleep, and increased sleep apnea risk

• TRT can improve sleep: Many men on testosterone replacement therapy report better sleep quality

• Caution with TRT and sleep apnea: Testosterone therapy may initially worsen sleep apnea in some men, requiring monitoring

This bidirectional relationship means that breaking the cycle—whether by improving sleep or addressing low testosterone—can create positive momentum in both directions.

Think Sleep Might Be Affecting Your Testosterone?

Get your testosterone levels tested and discuss how sleep optimization could be part of your treatment plan.

Get Started

Clinically Reviewed By

Courtney LaSumner Bass, NP

Board-Certified Nurse Practitioner • Military Veteran

Courtney takes a comprehensive approach to men's health, addressing lifestyle factors like sleep alongside hormonal optimization to achieve the best possible outcomes for her patients.

 References

1. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174.

2. Liu PY, et al. The relationship between sleep disorders and testosterone in men. Asian J Androl. 2014;16(2):262-265. PMC

3. Chen Q, et al. Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis. Sleep Med. 2021;88:267-273.

4. Luboshitzky R, et al. Relationship between rapid eye movement sleep and testosterone secretion in normal men. J Androl. 1999;20(6):731-737.

5. Sleep Foundation. The Link Between Sleep and Testosterone. July 2025. Sleep Foundation

6. Agrawal P, et al. Sleep disorders are associated with testosterone deficiency and erectile dysfunction—a U.S. claims database analysis. Int J Impot Res. 2024;36:78-82.

7. University of Chicago Medicine. Sleep loss lowers testosterone in healthy young men. June 2011. UChicago Medicine