Sleep and Testosterone
Staying up at night may seem like the best way to get those extra hours of work in, but it could end up being more detrimental than just a couple of early mornings! New studies have proven that skipping out on those hours of much needed sleep for as little as a week can drastically lower your testosterone levels. This has the effect of aging men by ten to fifteen years, and can negatively impact more than just one’s sex drive. These same studies have shown that less sleep as resulted in
- lower energy levels
- decreased levels of strength
- reduction in concentration
A lack of sleep can also make working out and general exercise much more difficult, as testosterone is essential for the building of muscle, bone density, and muscle mass, as well as providing the energy needed to engage in rigorous exercise. Reduced bone density can lead to injuries occurring much more easily, and can also make recovery time a lot more difficult.
Other than forcing yourself to go to bed at a reasonable time each night, there are other steps you can take to help make you get in those hours of sleep:
- try getting a new mattress: if you’ve had a mattress for too long, the support it once provided has probably waned. Mattresses wear out over time and eventually need to be replaced. If your mattress is uncomfortable, it is going to interfere with a sound sleep. It’s a good idea to invest in a good quality mattress to get the most out of your time spent resting. Getting some new pillows can also help to make you more comfortable in bed.
- eliminate media from the bedroom: checking those emails or watching some tv before bed may seem like a good idea, but these activities are more engaging than you realize and can keep you up longer. Charge your phone in another room and refrain from watching television while you’re in bed. Those emails can wait until morning.
- refrain from hitting the snooze in the morning: it may feel good to get in those extra minutes of sleep, but they’re not enough to help you fall back into REM sleep. You’re better off getting up instead of getting grumpy every time the alarm goes off and then being in a rush.
One’s well-being is generally affected by the quality of sleep each night. This then has an impact on other areas of your life, such as your productivity at work and time for recreation and socializing. So give yourself the hours of sleep you deserve on a regular basis. Your body will thank you for it!