The connection between rest, recovery, and men’s wellness that many men don’t think about.

Most men know that a bad night’s sleep can leave them tired the next day.

But could poor sleep affect something deeper — like testosterone?

There is actually some research on this question, although the answer isn’t quite as simple as many headlines make it sound.

Sleep and Testosterone Are Connected

Testosterone production is closely related to sleep, and researchers have looked at what happens when men don’t get enough of it.

One often-cited study from the University of Chicago looked at 10 healthy young men. After a period of normal sleep, the men were restricted to about five hours of sleep per night for one week.

Their daytime testosterone levels were about 10–15% lower after the week of restricted sleep. The researchers also found lower scores for vigor.

That sounds significant, but there is an important detail:

The study involved only 10 men.

So it gives us an interesting look at the possible connection between sleep and testosterone, but it doesn’t mean that every man who sleeps badly for a week will experience the same change.

And it doesn’t mean that one week of poor sleep permanently lowers testosterone.

Why the Research Isn’t Quite That Simple

Other research has produced a more complicated picture.

A 2021 systematic review and meta-analysis looked at 18 studies involving 252 men. It found that short-term partial sleep deprivation did not significantly affect testosterone overall, while total sleep deprivation of 24 hours or more was associated with lower testosterone levels.

So the answer isn’t simply:

Less sleep = lower testosterone.

The amount and type of sleep loss appear to matter, and researchers are still studying the relationship.

What Might You Notice?

Poor sleep can affect how you feel even before you start thinking about hormones.

You might notice:

• Lower energy
• Less motivation
• Difficulty concentrating
• Feeling more irritable
• Lower interest in sex
• Feeling physically worn out

But these symptoms don’t automatically mean you have low testosterone.

In fact, the authors of the 2011 study noted that symptoms such as low energy, reduced libido, poor concentration, and sleepiness can also be produced by sleep deprivation itself.

Sometimes, you’re simply tired because you haven’t been sleeping enough.

Don’t Turn Sleep Into Another Wellness Project

This is probably the part I find most important.

Men’s wellness can easily become another optimization project.

Track your sleep.

Track your workouts.

Track your calories.

Track your testosterone.

Track everything.

Eventually, even going to bed can start to feel like another task you have to perform perfectly.

It doesn’t have to be that way.

If you’ve been sleeping five or six hours because you’re trying to get more done, maybe the first thing to change isn’t another supplement or another routine.

Maybe it’s simply giving yourself more time to sleep.

A Few Simple Things Can Help

You don’t need a complicated sleep routine.

Try starting with a few basics:

Keep a relatively consistent sleep schedule.

Give yourself enough time to sleep.

Pay attention to caffeine if it affects your sleep.

Get some natural light during the day.

And most importantly, don’t turn one bad night into another reason to feel guilty.

Sleep Is Part of Intimate Wellness

Intimate wellness isn’t only about sexual performance.

It’s also about understanding your body and paying attention to the everyday habits that may affect how you feel.

Sleep is one of those habits.

The research doesn’t prove that poor sleep automatically causes low testosterone. But it does give us a reason to take sleep seriously as part of men’s overall wellness.

You don’t have to optimize everything.

Sometimes, you just need to sleep.

No guilt. Just rest.

This article is for general informational purposes and is not medical advice. Testosterone levels can vary for many reasons, and symptoms such as fatigue or changes in sexual function can have multiple causes. If you have ongoing concerns about your health or hormone levels, speak with a qualified healthcare professional.

Sources

• Leproult R, Van Cauter E. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 2011.
• Su L, Zhang S-Z, Zhu J, et al. Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis. Sleep Medicine, 2021.