The Duration of Sleep Affects the Level of Testosterone

If you want to improve body composition and hormonal regulation of take care of that, to get an adequate amount of sleep, and arrange to sleep.

Studies show that sleep duration and chronotype (a natural tendency to increase the level of energy in the mornings or evenings) significantly affect the level of testosterone levels and other related hormones in men. This in turn affects the metabolism of insulin, and body composition. Similar results, except for a slightly different hormonal response were detected in women.

A recent study found that men whose sleep up to their chronotype had higher testosterone levels than those whose sleep was not consistent with the natural inclinations. Subjects who were forced to go against their chronotype (for example, "owl" who had to get up early), showed a low level of testosterone. Therefore, you should listen to your chronotype and go to bed when you really want to. Also, try to avoid sudden changes in sleep for a week.

The duration of sleep affects the level of testosterone

Another study shows that a short or unnatural sleep affects all hormonal cascade that is why sleep is extremely important for body composition. Scientists have analyzed the effects of its restrictions on young healthy men. For five consecutive nights, subjects were allowed to sleep only four hours.

The results showed that only a few days of sleep managed slightly lower testosterone levels and significantly increase the average cortisol level throughout the day. The average cortisol level was higher by 15.5 per cent, and the associated adrenocorticotropic hormone (ACTH), which also is a stress hormone, increased by 3.2 percent.

Moreover, due to deprivation of sleep disturbance was noted in the subjects blood glucose response after consuming breakfast and insulin level was higher by nearly 30 percent.

In addition, there were found some strange moments - was an increase in the level of leptin, a hormone that reduces the feeling of hunger, and low levels of triglycerides - in the long term, these effects are positive for the overall health. However, due to the fact that sleep deprivation causes complete dysregulation of the hypothalamic-pituitary hormone that regulates levels, energy and hunger is likely more prolonged exposure to these biomarkers would have a detrimental effect.

It is also quite possible that the positive performance levels of leptin and triglyceride levels were the result of the fact that at the time of the study participants were allowed to consume food only under the regime and the only one that was issued. Other studies of sleep deprivation, during which the subjects were allowed to eat whatever they wanted, it was found that in the exhausted condition people often choose high fat foods with a high sugar content and thus consume about 300 calories more than usual.

So, if you want to improve your sleep and maintain good body composition, determine their chronotype and try to stick with it. Go to bed at the same time every night, and try not to change the sleep for a week, if possible.