Sleep is crucial to regulating hormones such as cortisol and testosterone. When you sleep too little, your body is negatively affected:
- Cortisol levels are increasing, especially in the evening, which leads to higher stress and poorer recovery.
- Testosterone production decreases, which can cause lower energy, reduced sexual desire and muscle loss.
- A week of sleep deprivation (5 hours per night) Can lower the testosterone by 10-15 % and increase cortisol by up to 45 %.
Poor sleep creates a vicious circle: hormone balances make it harder to sleep, and sleep deprivation aggravates the hormone problems. But there are solutions. By improving sleep habits, managing stress and using the right supplements, you can restore balance.
How sleep deprivation raises cortisol levels
What cortisol does for stress and metabolism
Cortisol is a hormone produced in the adrenal glands and plays a crucial role in the body's stress management and metabolism. It helps to regulate the body's use of energy, reduce inflammation, keep blood pressure stable and control sleep and wakefulness cycles. In short, it affects almost all of the body's tissues.
When the body is exposed to stress, cortisol releases glucose from the liver to quickly provide energy. As Robert Dantzer, Ph.D., explains:
"Cortisol is the main hormone that is involved in glucose energy turnover, the process that helps the body produce and use its main energy source: glucose."
Cortisol levels follow a natural rhythm during the day - they are at most in the morning, about 30 minutes after you wake up, and gradually drop during the day. Under short -term stress, cortisol can even strengthen the immune system by dampening inflammation. But if the levels remain high for a longer period, it can instead weaken the immune system and increase inflammation.
How bad sleep disturbs cortisol patterns
When we do not get enough sleep, the body's natural balance is disrupted, including the so-called HPA axis (hypothalamus-hypophys-binjure axis) that controls cortisol production. Sleep deprivation causes cortisol levels to rise, especially in the evening, which is problematic as cortisol should normally be low at that time to prepare the body for sleep.
Studies show that already after partial or total sleep deprivation, cortisol levels in the blood can increase by 37-45 % in the evening (18: 00–23: 00), compared to normal levels. This increase also affects melatonin production, which makes it more difficult to fall asleep and impair sleep quality. Since both chronic stress and sleep deprivation affect the same biological system, this can lead to long -term disruptions in the body's daily rhythm and sleep patterns.
Health problems from high cortisol
When sleep deprivation leads to chronically elevated cortisol levels, it can have serious consequences for health. Rob Oh, MD, who works at Veteran's Affairs Health Care System in Palo Alto, describes it like this:
"Insufficient sleep disturbs hormone levels, which disrupt metabolism and make individuals hungry. When we are hungry we eat more, which leads to weight gain and potentially metabolic disease."
Research shows that adults who sleep less than 7 hours per night run a 38 percent increased risk of obesity. In addition to weight gain, high cortisol levels can be linked to diseases such as high blood pressure, diabetes and heart disease. Other common problems are constant fatigue, impaired cognitive ability and indigestion. A weaker immune system also makes the body more susceptible to infections.
Mental health problems such as depression and anxiety are also common consequences of long -term elevated cortisol. This can create a constant sense of stress and anxiety, even when there is no obvious reason. On the whole, sleep deprivation and disorders in the body's daily rhythm can affect everything from endocrine and metabolic functions to heart health, immune system and cognitive ability. Cortisoldy regulation is therefore a serious problem that requires attention.
How sleep controls testosterone production
Which sleep phases produce testosterone
Testosterone production is most active during deep sleep. It is during this phase, when the brain works with slow waves, the muscles are relaxed and the pulse drops, that the body focuses on cell repair and protein synthesis. The REM sleep, which occurs about 90 minutes after you fall asleep and characterized by high brain activity, plays an important role in testosterone production. But it's not just about sleeping long enough - the quality of sleep is at least as important. Restlessness or repeated awakening can make it difficult to reach the deep stages of sleep, which can quickly disrupt the body's hormone balance.
Problems from low testosterone due to poor sleep
When sleep is disturbed, the daily rhythm that controls testosterone production is disrupted, and the consequences can be labeled already after short -term sleep deprivation. Research shows that if you sleep less than the recommended 7-9 hours per night, testosterone levels can drop rapidly. A week with only 5 hours of sleep per night can reduce the testosterone by 10-15 %. It affects both your physical performance and your general well -being. Professor Eve van Cauter explains:
"Low Testosterone Levels are associated with reduced well being and wigor, which may also occur as a consequence of sleep loose"
Symptoms of low testosterone levels may include low energy, persistent fatigue, reduced sexual desire and difficulties to focus. In addition, many men experience muscle loss and have difficulty building new muscle mass despite exercise. Mood swings and a feeling of generally deteriorated well -being are also common. In young men, sleep deprivation can lower testosterone levels to levels corresponding to the effects of 10-15 years of aging. This is particularly worrying as testosterone levels are already starting to fall naturally by 1-2 % per year after the age of 30. Therefore, good sleep is crucial, not only for recovery but also for maintaining a stable hormone balance.
How stress and bad habits reinforce the imbalance
Stress and unhealthy habits can further aggravate the imbalance in testosterone production. When the body is exposed to stress, cortisol levels increase, which inhibits testosterone production. Dr. Cohen describes the connection:
"We know that chronic poor sleep leads to high stress on the body that's driven by cortisol, and that's probly causing some kind of imbalance in the testosterone level."
The statistics are bleak - about one in three men, or 35.5 %, sleeps less than seven hours per night. For those with stressful lives and irregular schedules, the situation may be even worse. Factors such as late working hours, excessive caffeine consumption, alcohol and screen time before bedtime exacerbate the problem further. This combination of stress and poor sleep puts the body in a constant "fight or escape" mode, which adversely affects testosterone production, but also the body's ability to recover and repair damage.
Less than 15 % of the adult working population in the United States receive more than 5 hours of sleep per night, which shows how widespread the problem is. Eve van Cauter underlines the seriousness:
"As Research Progresses, Low Sleep Duration and Poor Sleep Quality Are Increasingly Recognized as Endocrine Disruptors"
For men over the age of 40, the situation becomes even more critical. At this age, testosterone levels are already starting to decrease naturally, and in combination with stress from work and family life, poor sleep habits can speed up hormonal imbalances that would otherwise occur gradually.
How to fix hormone problems with better sleep
Proven sleep habits that work
Creating fixed sleep routines - thus going to bed and waking up at the same time every day - is an effective way to stabilize cortisol and testosterone. Research shows that people with regular sleep schemes, even during weekends, get more even hormone levels.
To optimize your sleeping environment, keep the temperature in the room between 16 and 19 ° C and eliminate disturbing light using blackout curtains or an eye mask. Avoid screens at least an hour before going to bed, as the blue light from these can affect melatonin production for several hours after exposure.
Before a soothing evening routine that helps the body understand that it is time to unwind. It may be to read, listen to calm music or take a hot bath. A hot bath can actually help you fall asleep better by dropping body temperature afterwards, which promotes sleep. However, avoid intensive training within four hours before bedtime, as it can increase cortisol levels.
Limit caffeine intake after. 14:00, when caffeine can stay in the body for up to eight hours. Although alcohol can make you fall asleep faster, it disturbs the important stages of sleep as strap and deep sleep, which makes you wake up less rested.
Once you have arranged your sleep routines, you can further improve the hormone balance by managing stress effectively.
Stress management methods for better hormones
Stress is one of the biggest culprits behind hormonal imbalance, and handling it properly can make a big difference for both sleep and hormone production. Mindfulness and meditation are two methods that have been shown to lower cortisol levels. Only 10-15 minutes of meditation a day can help reduce stress hormones and improve sleep.
Deep breathing exercises are another powerful tool. A popular technique is the 4-7-8 breathing: Breathe through the nose for four seconds, hold your breath for seven seconds and exhale through the mouth for eight seconds. Repeat this four times before you go to bed to help the body relax.
Physical activity is also a key to dealing with stress. Studies show that 2-3 hours of moderate exercise a week can reduce stress and improve sleep quality. Exercising in the morning can also help regulate the body's daily rhythm and keep cortisol levels lower later in the day.
Another technology is progressive muscle relaxation. Start by tightening the muscles in the toes for five seconds, then release the tension and feel how the relaxation spreads. Continue through the body up to the head.
Food that helps sleep and hormones
In addition to sleep and stress management, diet plays an important role in supporting hormone production. Foods that are rich in omega-3 fats-such as salmon, mackerel and herring-can improve sleep quality and thus contribute to the hormone balance. A 2014 study showed that participants who ate 300 grams of Atlantic salmon three times a week for six months fell asleep faster and had better daily performance compared to those who ate other types of meat.
Magnesium and zinc rich foods, such as pumpkin seeds, almonds, spinach, meat and seafood, are also good choices. Magnesium helps regulate melatonin production and lower cortisol levels, while zinc is important for testosterone production.
Kiwi is an unexpected hero for sleep. One study showed that participants who ate two kiwi fruits one hour before bedtime for four weeks received longer total sleep, higher sleep efficiency and shorter time to fall asleep. Montmorency cherry, which contains natural melatonin, can also increase the total sleep time.
Avoid sugar and processed food in the evening, as these can raise cortisol levels. Instead, you can choose a light evening talk with complex carbohydrates and protein, such as oatmeal with nuts, and combine it with a hot drink like milk or chamomile tea. For best results, eat your last meal about three hours before you go to bed so that the body can digest the food and keep your blood sugar stable during the night.
As Dr. Lulu Guo, MD, Sleep Medicine Physician, says:
"It's Better to Focus on Overall Healthy Dietary Patterns Throughout The Day Rather Than Focus on a Specific Food or Drink To Improve Sleep."
How dietary supplements support hormone balance
Improving one's lifestyle is the basis for hormone balance, but dietary supplements can provide additional support for regulating cortisol and testosterone. Once you have arranged your sleep and stress management, the right supplement can provide an extra push. Studies show that natural supplements can help balance hormones, especially if you suffer from sleep deprivation.
Dietary supplement for higher testosterone
Tongkat Ali is one of the most investigated supplements to support testosterone production. A systematic overview from 2022 shows that Tongkat ALI can increase testosterone levels, especially in people with low levels due to hypogonadism. A study from 2013 also showed that men with moderate stress received both lower cortisol and higher testosterone after four weeks of use of Tongkat Ali.
This supplement has also been shown to improve sleep quality. A pilot study from 2022 showed that Tongkat Ali contributes to better sleep patterns and increases the participation activity during the NREM sleep-a phase where testosterone is produced. In addition, it helps to lower the body's core temperature during the night, which can give longer and more recovery sleep.
"The Hormonal Regulation Support On Cortisol Levels and in the Endocrine System Make Tongkat Ali as a Top Choice to Aid Sleep Quality" - Certified nutrition expert in Oregon
Fadogia Agrestis is another popular supplement to support testosterone production. This plant extract has shown the potential to increase energy, endurance and exercise results - factors that are often adversely affected by sleep deprivation.
For best results, take Tongkat Ali in the morning along with food. The recommended daily dose is 200-400 mg. In addition to supporting testosterone levels, some supplements can also improve sleep and reduce stress, which we take a closer look at next.
Dietary supplements for better sleep and less stress
GABA . A study with 40 adults who had sleep problems showed that those who took 300 mg GABA an hour before bedtime for four weeks fell asleep faster and slept better.
Resveratrol, a polyphenol with antioxidant and anti -inflammatory properties, can also improve sleep quality. It helps to regulate the daily rhythm and can extend deep sleep while reducing the number of nightly awakening. Resveratrol is also known to lower cortisol levels in people with stress -related sleep problems.
By combining these supplements with healthy habits such as regular sleep routines, stress management and a balanced diet, you can maximize the effects on your hormone balance. Keep in mind that dietary supplements work best as a complement to an overall healthy lifestyle.
Why choose Tongkatbutiken
If you are looking for high quality supplements, the Tongkatbutiken is an excellent choice. They offer products that are Swedish -made, vegan and environmentally friendly packaged. In addition, you get free shipping on orders over SEK 400, and the deliveries are fast.
The range contains carefully selected supplements such as Tongkat Ali, Fadogia Agrestis, GABA and Resveratrol - all designed to support energy, muscle growth, libido and mental sharpness. Each product undergoes strict quality controls to ensure both purity and power.
In addition to products, the Tongkatbutiken also offers informative blog posts about health and well -being, so you can make informed decisions about your supplements. Remember to consult a doctor before starting with new supplements, especially if you are taking medication or having health problems. Start with a low dose and gradually increase according to the instructions to give the body time to adapt.
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When to seek medical attention
Even if you do everything right with sleep and lifestyle, medical help may sometimes be required to get the hormone balance on the right track. Once you have made adjustments in your everyday life without improvement, it is important to know when it is time to consult a doctor. Here are some signs that may indicate that your hormones need to be investigated.
Signs of hormone problems
If you have persistent symptoms that do not get better despite lifestyle changes, it may be time to seek help. Hormonal imbalances are more common than many believe and can affect people of all ages.
- Physical symptoms: Sudden weight gain or weight loss without explanation, constant fatigue that does not go over despite rest, and muscle weakness are warning signals. Other signs may be reduced sexual desire or difficulty in building muscle, which may indicate low testosterone.
- Mental and emotional changes: If you experience mood swings, anxiety, depression or a feeling of being "burnt out", it may be linked to cortisolob balance. Sleep disorders that are not improved with better sleep routines, especially if combined with other symptoms, are also something to take seriously.
- Other warning signals: Hair loss, digestive problems and irregular menstruation in women may be signs of hormonal problems. Warm flashes and night sweats are also common signals.
"If You're Experiencing New, Persistent Symptoms, It's Important to Talk To Your Healthcare Provider. They Can Order Tests to Help Determine The Cause of Your Symptoms." - Cleveland Clinic
If the symptoms affect your everyday life, suddenly emerge or if there is a family history of hormonal disorders, it is important to contact healthcare.
Getting hormone tests in Sweden
If your symptoms remain, it is wise to let a doctor test your hormone values. In Sweden, this can be done through the health center or private healthcare providers, depending on what suits you best.
- Testosterone test: This is recommended for symptoms such as reduced sexual desire, fatigue or muscle weakness. Normal testosterone levels in women are usually between 0.3 and 2.0 nmol/l. Before menopause, the levels are often between 0.7 and 3.0 nmol/l, while after menopause they can fall below 1.0 nmol/l.
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Cortisol test: A cortisol test may be helpful if you suffer from prolonged fatigue, weight changes, blood sugar problems or recurring infections. Reference values vary depending on the time of the test:
- Morning test: 145-620 Nmol/l
- Afternoon test: 95-460 nmol/l
To measure low cortisol, the sample is usually taken in the morning before 10 o'clock.
- Preparation for cortisol tests: Avoid intensive training and stress before the test, and inform the doctor about any medicines you are taking.
- Costs for private tests: Prices may vary, but you can expect about SEK 169 for cortisol test, SEK 195 for testosterone test and SEK 249 for Bioactive testosterone.
If you have persistent symptoms, contact your health center. The doctor can conduct a physical examination, go through your health history and order tests to create an individual treatment plan. Don't wait too long - take the signals seriously and seek care on time.
Conclusion: Check your hormones through better sleep
The relationship between sleep and hormone balance is difficult to ignore - good sleep is the key to the body to produce hormones properly. When you realize how sleep deprivation affects both cortisol and testosterone, you can make simple changes to improve your health. By adjusting your sleep habits and managing stress better, you can positively affect your hormone balance.
Research shows that men who sleep less than six hours per night can lose 10-15 % of their testosterone levels. Just a week of five hours of sleep per night can have a noticeable negative effect. At the same time, sleep deprivation leads to higher cortisol levels, which creates a vicious circle that affects everything from muscle building to how the body handles stress.
Creating regular sleep habits can help you break this bike. Try to go to bed and wake up at the same time every day, even on weekends. Keep the bedroom cool, between 16 and 19 ° C, and avoid screens at least an hour before going to bed. Small changes like these can make a big difference to your hormone production.
"Prioritizing Sleep as a Fundamental Pillars of Health is a Proactive Approach to Ensuring Overall well-Being, as it positive influences hormone regulation, metabolism, immune function, and cognitive performance." - Hormone University
Stress management is also crucial. Regular physical activity, especially outdoors, can reduce stress and strengthen your hormone balance. Together with a good sleep routine, this creates a solid foundation for optimal health.
In addition to lifestyle changes, natural supplements can provide extra support. Tongkat Ali, which is sold at the Tongkatbutiken, has proven to help Increase testosterone and reduce cortisol levels. A 2013 study showed that people with moderate stress experienced both lower cortisol levels and higher testosterone after four weeks of use of Tongkat Ali.
At the Tongkatbutiken you will also find other products that can contribute to better hormone balance. They offer, among other things, GABA for better sleep and stress management as well as NMN for increased energy and cell health. All their products are Swedish, vegan and delivered in environmentally friendly packaging.
Take control of your hormone balance already today. Start by creating a consistent sleep routine, managing stress effectively and considering natural supplements as support. With the right efforts you can improve the balance between cortisol and testosterone, which gives you more energy, stronger muscles and a better quality of life.
FAQS
How can I improve my sleep to balance cortisol and testosterone?
Balance cortisol and testosterone levels with better sleep
Creating a good sleep routine is an important key to keeping cortisol and testosterone levels in balance. Start by making your bedroom a place that promotes depth and qualitative sleep: Keep it dark, cool and silent. It may also be wise to avoid caffeine and screen time at least an hour before you go to bed. Regular sleep times help the body set its natural rhythm, which makes it easier to wake up rested.
To further strengthen the hormone balance, be sure to reduce stress during the day. A walk outdoors in daylight can do wonders to regulate your daily rhythm. If you want to give the body extra support, natural supplements that contribute to recovery and hormone health can be a good addition to an already healthy lifestyle.
What are common signs of hormonal imbalance that can be caused by sleep deprivation?
Sleep deprivation and its impact on hormone balance
When we do not get enough sleep, it can upset the body's hormone balance and give rise to a variety of symptoms, such as:
- Irritability and mood swings
- Chronic fatigue and low energy level
- Reduced sexual desire and weight changes
- Skin problems as acne
- Irregular menstrual cycles (in women)
These signs may indicate that the levels of cortisol and testosterone are not in balance. Prioritizing sleep quality is an important part of supporting the body's hormone health. In addition to good sleep, the right supplements can also be helpful to stabilize hormones and promote recovery. In Tongkatbutiken There are products that are designed to support your well -being and help you regain the hormone balance.
What dietary supplements can help balance hormones in case of sleep deprivation?
Sleep deprivation can have a negative impact on the hormone balance, especially with regard to the levels of cortisol and testosterone. To help the body handle this, some supplements may be useful. Ashwagandha For example, is known for reducing stress and lowering cortisol levels, while magnesium can help promote relaxation and improve sleep quality. In addition, supports omega-3 fatty acids the general hormone balance, and Vitamin C. Helps the body to handle the impact of stress.
In Tongkatbutiken you will find a wide range of high quality supplements that can contribute to better hormone health and increased well -being. Their range includes products that can help balance testosterone levels and improve mental sharpness. By combining the right supplements with healthy sleep routines, you can give your body better conditions for recovery and balance.
