Sleep and Testosterone

Made overnight. Destroyed by short sleep.

Peak production: 4–6 a.m.

Testosterone peaks in the last REM cycles. Cut sleep, cut T.

The JAMA number

5 hours/night for 1 week = 10–15% drop in daytime testosterone.

Equivalent to 10 years

That's the hormonal aging of a decade — in seven nights.

Deep sleep = LH pulses

Luteinizing hormone spikes during slow-wave sleep and triggers T release.

Apnea crushes T

Untreated sleep apnea can cut testosterone by up to 40%.

Cortisol competes

Poor sleep raises cortisol — and cortisol suppresses T at the source.

Read the full guide

Evidence, checklist and FAQ on our blog.