Your mood, bone strength, and sleep cycles are just a few of the functions that are also impacted by testosterone levels. Too much or too little testosterone can cause problems, but a high testosterone level is not a problem that many men experience naturally.
Low testosterone levels are more common, and this article will explore the impact this can have on sleep in particular. Read on to learn more about normal testosterone ranges and what testosterone replacements are recommended.
Low vs. Normal Testosterone
Normal testosterone levels are different for men and women and change throughout our lifetimes. For men, testosterone levels drop gradually with age at a rate of 1% to 2% each year.
In women, testosterone production peaks in a woman’s 20s and then declines gradually. However, unlike estrogen, testosterone is still produced in women after menopause.
Low testosterone levels are anything below those normal ranges and can occur for a number of reasons. Some common reasons for testosterone levels to drop are:
Women: 15-70 ng/dL
Chronic diseases like diabetes Malfunctions or tumors in the pituitary gland Obesity Stress Advanced age Alcohol abuse Testicular diseases or trauma Poor thyroid function Obstructive sleep apnea Medication side effects
Symptoms
Symptoms of low testosterone levels are different for men and women.
ReproductionBone healthCognitionEnergy
In men, the most common symptoms of low testosterone include:
Low sex drive Impotence Depressed mood Inability to concentrate or loss of memory Infertility Loss of muscle mass Hair loss Weakened or brittle bones Male breast enlargement (gynecomastia)
In women, symptoms of low testosterone are often dismissed as psychological, but can include:
FatigueDepressed moodMemory lossPoor sleepLow sex drive
Sleep and Testosterone Levels
There are many things that can impact our sleep quality, and testosterone is one of them.
There are several risk factors for a testosterone imbalance, including obesity, pituitary gland tumors, and congenital disorders like Klinefelter syndrome. Talk to your healthcare provider if you are concerned about how your testosterone level may be impacting your health.
Testosterone plays a role in the timing and organization of circadian rhythms, a type of internal clock. During puberty, testosterone levels increase and we start to stay awake later. Sleep deprivation or restriction, on the other hand, can cause testosterone levels to drop.
Testosterone levels and sleep typically work in harmony, with levels rising when we wake and dropping throughout the day. There are bursts of testosterone production throughout the day, too, usually about every hour-and-a-half. During sleep, testosterone levels are replenished, rising gradually and peaking for most men during the REM sleep cycle.
Although low testosterone levels at the start of sleep are natural, the longer it takes to reach REM sleep, the longer it will take for testosterone levels to rise. Disruptions in REM sleep—the deepest sleep stage where dreaming usually occurs—can be caused by things like:
Caffeine Alcohol Antidepressants Marijuana Opioids or narcotics Benzodiazepines Lithium Narcolepsy Obstructive sleep apnea
Limiting things that can disturb sleep or addressing conditions that can lower testosterone levels may help, but there is some debate on when testosterone replacement works best. In one study, obstructive sleep apnea was linked not to testosterone levels, but to obesity. Weight loss helped improve the condition, while testosterone replacement didn’t help or worsen the severity of sleep apnea.
How to Increase Testosterone
There are several ways to increase your testosterone level. Some of these deal with removing lifestyle factors or issues that can cause your testosterone level to drop, and others involve supplementing to make up for low testosterone.
Loss of REM sleepFragmented sleepReduced overall sleep timeIncreased wakingsLower sleep efficiency
Many of these are caused by apnea, or lack of breathing, and the resulting hypoxia it causes. Interrupted breathing causes a host of sleep problems, which in turn can impair testosterone production.
Below are a number of options for addressing a low testosterone level. You should talk to a healthcare professional to find the best option for your specific situation.
Reduce Testosterone Loss
One way to address low testosterone is to prevent testosterone loss caused by things like:
Drug use Alcohol abuse Poor sleep Obesity or weight gain Diabetes or other metabolic syndromes
Increase Testosterone Naturally
There are also some ways that could help you increase your testosterone levels naturally. These include:
Maintaining a healthy weight Exercise Reduce stress Quit smoking Practice good sleep habits
Testosterone Supplementation
If these methods don’t work for you, your healthcare provider may consider prescribing you testosterone replacement therapy. These can be taken a variety of ways including:
Topical gel or creamInjections, long- or short-actingOral pillsPellets inserted below the skinIntranasal gel
There are also a number of over-the-counter products that claim to boost testosterone production, but a recent study found little proof to back up these promises.
According to the study, while 90% of the 50 products tested claimed to increase testosterone, strength, and sex drive, just 24.8% were able to provide data to support their claims. The study also noted that 10% of the ingredients in the tested products are actually known to have a negative effect on testosterone levels.
A Word From Verywell
Low testosterone levels can have a big impact on both men and women. Loss of muscle and sex drive are commonly associated with low testosterone, but it is linked to poor sleep as well.
If you have symptoms of low testosterone or a known condition or injury that may reduce your testosterone production, talk to your healthcare provider about safe ways to boost your testosterone with medications or natural methods. Living a healthy lifestyle, avoiding drugs and alcohol, maintaining a healthy weight, and having a good sleep schedule may also help keep testosterone levels in balance.
