Could testosterone be the missing link to better sleep and energy?

In today’s fast-paced world, many of us are constantly battling tiredness. But there’s often more at play than just busy lifestyles - many men are unaware that this might be linked to low testosterone levels.

This hormone does more than just regulate libido and muscle mass. It plays a key role in your energy levels, cognitive function, and, crucially, your sleep patterns. 

Let’s take a closer look. 

The fatigue epidemic: why so many men are tired

Fatigue isn’t simply about feeling sleepy – it’s a persistent, overwhelming sense of exhaustion that impacts quality of life. In the UK, nearly 40% of adults report feeling tired all or most of the time.¹

But if you’re doing everything right – eating well, exercising, getting a reasonable amount of sleep – and you’re still fatigued, it might be time to dig deeper. 

How low testosterone affects sleep

Low testosterone levels can negatively impact sleep quality, particularly sleep efficiency, which is the amount of time spent in bed actually sleeping. Research indicates that higher cortisol levels, often elevated in response to stress, can interfere with restful sleep by increasing wakefulness and fragmenting sleep.² When cortisol levels are high, the positive relationship between testosterone and sleep quality appears to weaken, suggesting that cortisol may reduce testosterone's beneficial effects on sleep quality.³

Another study showed a clear link between low testosterone levels and poor sleep quality in older men, especially those over 65. Men with lower testosterone were more likely to experience lighter, more fragmented sleep, with frequent awakenings and less time spent in deep, restorative sleep. They also showed higher rates of sleep-disordered breathing, including moments where their breathing paused, causing blood oxygen levels to dip.⁴

The importance of sleep for testosterone production

Good sleep is essential for optimal hormone production, especially testosterone. A study found that testosterone levels increased during sleep and decreased while awake, suggesting that sleep itself plays a critical role in testosterone production, independent of the body’s circadian rhythm.⁵ 

One small study conducted at the University of Chicago highlighted this effect: after just one week of sleep deprivation (5 hours per night), testosterone levels dropped by 10-15%, a reduction typically seen over a decade of ageing.⁶ There’s also a potential link between night-shift workers and low testosterone. 

However, the exact relationship between sleep and testosterone remains debated. A systematic review suggested that severe sleep deprivation of 24 hours or more is necessary to cause a significant drop in testosterone.⁷ Clearly, more research is needed to fully understand this link.

The role of testosterone in energy production

Beyond its impact on sleep, testosterone is crucial for energy production by influencing metabolism. It helps muscles absorb glucose from the blood for energy and boosts fat burning. Both processes are key for maintaining steady energy levels. Low testosterone levels are associated with reduced insulin sensitivity and impaired glucose metabolism, which can lead to fatigue and reduced energy availability.⁵

Addressing low testosterone: what you can do

If you suspect low testosterone may be behind your fatigue and poor sleep, the first step is getting your testosterone levels checked. A simple blood test can confirm whether they’re in the healthy range.

If they’re low, testosterone replacement therapy (TRT) could be an option. TRT has been shown to reduce fatigue by replenishing testosterone levels, which can help regulate sleep and boost energy production.⁶

Lifestyle changes can also support healthier testosterone levels. Regular resistance training, reducing stress, losing weight, and improving sleep hygiene (like maintaining a consistent bedtime and avoiding screens before sleep) can all make a difference.

The benefits of restoring testosterone levels

Many patients report benefits beyond reducing fatigue. Men who undergo TRT often report improved mood, focus, and general wellbeing. Physically, they can see an increase in muscle mass, strength, and improved sexual function.⁷

But the most short-term benefit for many is a boost in energy. TRT can help you feel more alert during the day, reduce the need for naps or caffeine, and make it easier to focus and be productive. 

Matt’s experience with TRT

Matt, a father of two, has noticed significant improvements since starting TRT: “I feel a lot more awake and motivated to do things. I play with the kids, I’m far less irritable, and I have much better sleep,” he shared. “It’s been a real positive change. I feel a lot happier within myself.” His personal experience highlights how restoring testosterone levels can lead to further lifestyle benefits.

The numan take

A lack of sleep and low testosterone can create a cycle of health problems. If low testosterone is the underlying issue, addressing it can help you reclaim your energy and improve your sleep patterns.

References:

1. Kirk, I. (2022, January 11). One in eight Britons feel tired all the time. YouGov. https://yougov.co.uk/topics/health/articles-reports/2022/01/11/one-eight-britons-feel-tired-all-time

2. Hirokawa, K., Fujii, Y., Taniguchi, T., & Tsujishita, M. (2022). Associations of testosterone and cortisol concentrations with sleep quality in Japanese male workers. Comprehensive Psychoneuroendocrinology, 12, 100158.

3. Knight, E. L., Christian, C. B., Morales, P. J., Harbaugh, W. T., Mayr, U., & Mehta, P. H. (2017). Exogenous testosterone enhances cortisol and affective responses to social-evaluative stress in dominant men. Psychoneuroendocrinology, 85, 151-157.

4. Barrett-Connor, E., Dam, T. T., Stone, K., Harrison, S. L., Redline, S., Orwoll, E., & Osteoporotic Fractures in Men Study Group. (2008). The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2602–2609. 

5. Axelsson, J., Ingre, M., Åkerstedt, T., & Holmbäck, U. (2005). Effects of acutely displaced sleep on testosterone. The Journal of Clinical Endocrinology & Metabolism, 90(8), 4530–4535.

6. Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. doi:10.1001/jama.2011.710

7. Su, L., Zhang, S., Zhu, J., Wu, J., & Jiao, Y. (2021). Effect of partial and total sleep deprivation on serum testosterone in healthy males: A systematic review and meta-analysis. Sleep Medicine, 88, 267-273. https://doi.org/10.1016/j.sleep.2021.10.031

8. Jones, T. H., & Saad, F. (2013). The effects of testosterone on metabolism and its implications for the clinical management of type 2 diabetes and metabolic syndrome. Journal of Endocrinology, 217(3), R25–R45. https://doi.org/10.1530/JOE-12-0455

9. Snyder, P. J., Bhasin, S., Cunningham, G. R., Matsumoto, A. M., Stephens-Shields, A. J., Cauley, J. A., Gill, T. M., & Testosterone Trials Investigators. (2016). Effects of testosterone treatment in older men. New England Journal of Medicine, 374(7), 611-624. https://doi.org/10.1056/NEJMoa1506119

10. Al-Zoubi, R. M., Yassin, A. A., Alwani, M., Al-Qudimat, A., Aboumarzouk, O. M., Zarour, A., & Al Ansari, A. (2021). A systematic review on the latest developments in testosterone therapy: Innovations, advances, and paradigm shifts. Arab journal of urology, 19(3), 370–375. https://doi.org/10.1080/2090598X.2021.1959260