If you want better erections or overcome erectile dysfunction, we show you how to do it by improving your sleep level so you can get more testosterone and get more out of life.
Lots of times, people miss this crucial thing, and that is on sleep. This is so very important, especially when it comes to just being a man and having that testosterone – your testosterone builds while you sleep. And the bursting and burning of testosterone are what fuels erections.
The resting T-levels for men is between 400 to 800 nanograms per deciliter. Now, for men who sleep 4 hours or less, it usually starts out around 250 as compared to men who get 8 hours or more of sleep, who start out with 600 nanograms per deciliter. Of course, your testosterone level changes throughout the day, but it’s highest in the morning and starts going down about 20% throughout the day.
Sleeping longer is great, but it’s more beneficial with the quality of sleep that you get. How important is sleep? Well, if you don’t sleep for 10 days, you could die. Now the best sleep for you would typically be between seven to nine hours. When we’re talking about elite athletes, they can sleep a little bit longer. That extra time can actually give you a 15% boost in your level of testosterone.
However, getting too little sleep and too much sleep can actually lead to you getting depression. Getting depression from sleep is a downward spiral because you’re depressed and you get less sleep, you got less sleep, now you’re depressed – everything is going in the wrong direction.
There’s a lot of new sciences saying if you’re not getting enough sleep or just partial sleep, what will happen is you’re just going to lose out on cognitive ability. You’re losing out in your memory. And the crazy thing about it is that you won’t notice.
Of course, the way the world is nowadays, we have airports, we have 24-hour McDonald’s, we’ve gone into this system where everything has to be available to you 24 hours, including the TV, including your phones, to the point that you’re just up all the time.
But here’s the crazy thing that’s necessary for you to understand, the more sleep you get, the actually younger and smarter you become. And we’ll talk about those benefits in a second. Because for a lot of people working the all-night or in getting that grind in – well, you’re actually not getting smarter, you’re getting dumber, so maybe that’s the reason why you have to spend so much time doing work because you’re not as smart as you could be.
And of course, this is the most insane part of all this talk goes back into that depression side of it. The less sleep that you get, the more bad memories keep coming up into your brain.
What about sleep benefits? The first being that it actually builds muscle. That’s that testosterone growing in. You have better weight control, and your risk of getting injured is actually lower. You look better, you’re more attractive, and it helps with your workouts.
When you get that amount of sleep that you do need, you lower your risk of getting diseases like diabetes, hypertension, heart problems, and sexual dysfunction. You also get lower fat building, improved skin and hair, better memory, and for a lot of guys, which is very important when it comes to losing weight, it controls your cravings.
You also get that better mood, and your cells are repairing faster on a cellular level. And just on the flip side of that, if you’re not getting that good amount of sleep, you’re actually lowering your glucose metabolism by 30 to 40%, which can lead to a lot of health issues.
But how to get that deeper sleep? Now, the first thing you want to do is start setting that schedule, use your phone, have your phone go off at 10 o’clock, 9 o’clock or, whatever time you need to go to sleep, so you can prepare to get to sleep.
You want to keep the room slightly cool. And alcohol and weed reduce your REM, that state that you need to be in to get your maximum level of testosterone and whole body repair.
You should do some light stretching before you go to sleep that relaxes your muscles, so you don’t cramp up while you’re sleeping. And also, of course, as your mama said, don’t drink a lot of water right before you go to sleep because you don’t want to wake up in the middle of the night, disturbing your sleep.
Of course, you don’t want to eat a lot of food right before you go to sleep. It takes your body time to digest food, to allow you to relax and go to sleep fully. Keep the room pitch black. You want to make sure you’re turning off the TV and electronics at least a good two hours before you go to sleep. If you’re dealing with your phone, they do have the blue light app so that you could turn the blue light off, which helps out, but it’s better if you don’t have your brain overstimulated right before you go to sleep.
The next thing is that you should ignore caffeine for 10 hours before you sleep. Caffeine stays in your system for a while. You want the caffeine out. The other thing you want to do, and this is the part that a lot of people get trapped into – you need to control your monkey brain. That brain is just going and going. You’re thinking about so many things. Here are some tips that will help you control that aspect of things.
The first piece of advice is to meditate. Second of all, just read a book before you go to sleep, nonfiction. The things that you have to do the next day, go ahead and write that down in a journal, so you get it out of your mind.
And here’s a great one – write down what you’re grateful for. When you’re grateful for the things that are going on in your life, your brain gets to relax, and you get to relax and go to sleep.
You also want to make sure you’re taking them pets, and you put them into another room. Your dog may wake up, hear something, and they’re just disturbing you throughout the night.
Most importantly, especially when it comes to going to sleep on time, is to be consistent. Be consistent with everything we are talking about, but when you’re consistent with it, your body gets used to it, and you’ll be able to fall asleep faster.
Here are some things you can do during the day that will help you prep for the night. The first thing is to get sunlight, especially first thing in the morning. It helps with your circadian rhythms and allows your body to understand that this is the morning. It helps your body produce melatonin. It’s a whole chemical set that happens just by going out and getting that sunshine.
Also, you should exercise daily and eat properly. Those things help you to go to sleep. So the tools of sleep that we have to pay attention to, first of all, that mattress. If you have that 15-year-old mattress with the spring coming out, stabbing you in the back, get rid of the mattress. It would be best if you changed out mattresses every 10 years. For pillows, you need to change out pillows every two years.
Now let’s go ahead and break down that bonus tip. What can you do right after you wake up that will allow you to keep on increasing your testosterone? Don’t eat. Doing some intermittent fasting when you’re getting out of a good night’s sleep will increase your testosterone level for every hour that you don’t eat. So go ahead and look at doing that.
In conclusion, sleep can double your testosterone, make you feel better, make you less depressed. It helps at every level of your health. Deep sleep is when your body gets the most work in. Make sure you’re shutting it down, shut down the lights, shut down the electronics, shut down the dog, put it in the other room. And do like your mom said, go outside, play, get your exercise, get your sleep, much better life.