Sleep and testosterone are closely connected. Testosterone is a key hormone for men's health, supporting things like energy, mood, strength, and sex drive. What many people don’t realize is that sleep is when much of that testosterone is made. If sleep is off, hormone production can be too, and that can impact how you feel every day.

How Sleep Affects Testosterone

Most of a man’s daily testosterone is released during sleep, especially during REM (rapid eye movement) sleep. That’s why even just a few nights of poor sleep can take a noticeable toll. In fact, research from the University of Chicago showed that sleeping less than five hours per night for one week led to a significant drop in testosterone levels, similar to what happens naturally over a decade of aging.

If you wake up groggy, unmotivated, or find your focus slipping more often, low testosterone caused by poor sleep might be part of the reason.

When Low Testosterone Affects Your Sleep

This is a two-way street. Just like poor sleep lowers testosterone, low testosterone can also interfere with sleep quality. Some common issues include:

Trouble falling or staying asleep
Lighter, less restorative sleep
Higher risk for sleep apnea

Sleep apnea, a condition where breathing stops and starts during sleep, is particularly important to flag. It's been strongly linked to low testosterone and poor energy during the day.

Can Testosterone Therapy Help You Sleep Better?

For men who are diagnosed with low testosterone, medically supervised Testosterone Replacement Therapy (TRT) can help restore balance. Some men report better energy, improved mood, and more restful sleep after starting TRT. That said, this is not a one-size-fits-all solution.

In some cases, especially when doses are too high or not closely monitored, TRT may worsen sleep apnea symptoms. That’s why having a tailored plan, based on lab results and lifestyle factors, is so important.

Tips to Improve Sleep and Support Healthy Testosterone

Whether you’re on TRT or just trying to feel your best naturally, these habits can go a long way toward better sleep and hormone health:

1. Stick to a Sleep Routine

Aim for 7 to 9 hours of sleep each night
Go to bed and wake up at the same time, even on weekends

2. Create a Sleep-Friendly Space

Keep your bedroom cool, quiet, and dark
Limit screen time before bed and avoid bright lights

3. Exercise Regularly

Strength training and moderate cardio can support testosterone and improve sleep quality
Avoid very intense workouts right before bed

4. Eat for Hormone Balance

Choose whole foods with lean proteins, healthy fats, and vegetables
Cut back on sugar and heavily processed meals

5. Reduce Stress

Chronic stress increases cortisol, which can lower testosterone
Try breathing exercises, meditation, or relaxing evening routines

6. Watch Alcohol and Caffeine

Both can disrupt sleep if consumed too close to bedtime
Moderate use is fine for most, but timing matters

What to Do if You’re Struggling

If you’re feeling run-down, not sleeping well, or think low testosterone might be affecting you, talk with a trusted medical provider. Bloodwork and a personalized treatment plan can help you get to the root of the issue.

At Affinity Whole Health, we take the time to understand your symptoms and goals before recommending any treatment. And if Testosterone Replacement Therapy is right for you, we’ll monitor your progress to make sure you’re getting the results you need, safely.

Taking care of your sleep and your hormones isn’t just about better rest. It’s about waking up each day with the energy, clarity, and confidence you deserve.

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The Connection Between Testosterone and Sleep Quality in Men