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Multiple studies confirm that sleep is a crucial natural factor for maintaining and increasing testosterone levels. Testosterone production rises during sleep, especially during deep and REM stages, and falls during wakefulness. Research shows that restricting sleep to just 5 hours a night for a week can lower daytime testosterone levels by 10–15% in healthy young men. Most experts recommend at least 7–8 hours of quality sleep per night to support optimal testosterone production. A cool, dark, and quiet sleep environment—avoiding light, especially blue and red light—can further improve sleep quality and hormone regulation. Poor sleep not only reduces testosterone but can also create a cycle where low testosterone worsens sleep quality. In summary, prioritizing 7–8 hours of good sleep in a comfortable, dark, and cool setting is one of the most effective natural ways to maintain healthy testosterone levels.
