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problems-sleeping

Have Problems Sleeping at Night?

You are not alone.

There are over 40 million Americans who have a chronic sleep disorder or suffer from lack of sleep.

For sleep deprived men, a new study finds that skipping sleep can drastically lower testosterone levels in healthy guys in as little as one week.

 The Study

The recent study funded by the National Heart, Lung and Blood Institute found testosterone levels dropped significantly in men who did not get enough sleep – A drop equivalent to 10-15 years worth of aging.

Not only was lack of sleep linked to reduce libido and T levels, it was linked to lower energy levels, poorer concentration, fatigue and decrease muscular strength.

The team of researchers at the University of Chicago Medical Center found that men who slept less than 5 hours a night for over a week had lower testosterone than when fully rested.

Testosterone levels of these men dropped by 10-15%

The study analyzed the effects of sleep deprivation on a group of 10 healthy, lean men averaging around 24 years old. When deprived of sleep, the testosterone levels of these men dropped by 10-15% with the lower levels reported between 2-10pm.

Since testosterone is produced by the body in the early hours of the morning, if an individual is not adequately rested, testosterone production can be negatively affected.

When well rested, natural testosterone levels surge in the morning. One potential sign a man is low in testosterone is the loss of morning erections (morning glory).

How to Improve Sleep Quality:

There are a number of lifestyle choices which impact sleep such as exercise. Increasing physical exertion during the day can help with a deeper sleep.

Keeping a sleep journal and engaging in mind relaxation techniques have also shown to be helpful.

There are natural supplements such as valerian root and melatonin have shown to be beneficial in improving sleep quality. Some men have even reported ZMA (Zinc & Magnesium tablets) have resulted in deeper sleep.

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