Many men over 30 notice declining energy, mood swings, and stubborn fat gain. What they don’t realize is that poor sleep could be tanking their testosterone.
As men age, hormone levels naturally decline — but poor sleep accelerates this process. Sleep is when your body rebuilds, recovers, and regulates hormones like testosterone.
Here’s how sleep affects your testosterone:
- Most testosterone is released during deep sleep (especially stages 3 & 4).
- Less than 5 hours of sleep can slash testosterone by 10–15% the next day.
- Interrupted or fragmented sleep impacts recovery and libido.
To fix this, optimize your sleep schedule:
- Go to bed and wake up at consistent times — even on weekends.
- Eliminate screens 1 hour before bed and use blue light filters.
- Make your room cool, dark, and quiet — ideal sleep conditions.
Want more research-backed sleep tactics tailored for men? Stick with SleepStrong Labs — we cut the fluff and deliver real strategies for better sleep and better life after 30.