Boost T with Sleep

Six habits. Free. Backed by trials.

1. Guard 7–9 hours

Every hour below 7 costs measurable testosterone the next day.

2. Fixed wake time

Anchors circadian LH pulses that trigger T production.

3. Morning sunlight

10–20 min outside within 1 hour of waking. Raises daytime T signaling.

4. Cool, dark room

65–68 °F, blackout. Protects REM — where most T is made.

5. No alcohol pre-bed

Even 2 drinks suppress overnight T by ~20%.

6. Screen apnea

Snore + daytime fatigue? Get a sleep study. Treating apnea restores T.

Read the full guide

Full protocol and FAQ on our blog.