Testosterone is released the most in your body in the morning, and if you do not get enough sleep, you wake up too early in the morning or sleep too late, which compromises your sleep, then your testosterone levels will decrease. In a research study, some young men were taken and their sleep was reduced from eight hours and 55 minutes to four hours and 48 minutes, and after just one week, their testosterone levels decreased by 10 to 15 percent. Now you can guess how much their testosterone levels will decrease if a person is constantly not getting enough sleep.
Testosterone levels are released the most in your body in the morning, and if you do not get enough sleep, you wake up too early in the morning or sleep too late, which compromises your sleep, then your testosterone levels will decrease. In a research study, some young men were taken and their sleep was reduced from eight hours and 55 minutes to four hours and 48 minutes, and after just one week, their testosterone levels decreased by 10 to 15 percent.
Sleep was reduced from eight hours and 55 minutes to four hours and 48 minutes, and after just one week, their testosterone levels dropped by 10 to 15 percent. So you can imagine how much testosterone levels would drop if a person is consistently not getting enough sleep.
Sleep can significantly boost your testosterone levels.
Here’s how it works:
- Testosterone is produced during sleep
The majority of daily testosterone release happens during deep REM (rapid eye movement) sleep, particularly in the early morning hours. Poor or fragmented sleep reduces the time spent in these stages, lowering testosterone production. - Studies confirm the connection
Research shows that sleeping less than 5–6 hours per night can result in a 10–15% drop in testosterone levels in just one week. Chronic sleep deprivation may cause even steeper declines. - Best sleep duration for testosterone
Most adults need about 7–9 hours of quality sleep per night for optimal hormone function, including testosterone. Sleeping too little or having poor-quality sleep disrupts the hormonal balance. - Sleep apnea and testosterone
Conditions like sleep apnea, which interrupt sleep repeatedly, are also linked to lower testosterone levels, even in otherwise healthy men.
Tips to boost testosterone through better sleep:
- Stick to a consistent sleep schedule (even on weekends).
- Avoid screens and caffeine before bedtime.
- Keep your bedroom cool, dark, and quiet.
- Limit alcohol and heavy meals at night.
Conclusion
Getting enough quality sleep is one of the most natural and effective ways to support healthy testosterone levels. Since most testosterone is produced during deep sleep, poor sleep habits can directly reduce your hormone levels, affecting everything from energy and mood to muscle growth and libido. Prioritizing 7–9 hours of restful sleep each night can help maintain balanced testosterone and overall well-being. In short, better sleep means better hormones—and a healthier you.