Tip 3 Ways to Sleep Like a Beast Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness EatingSupplements Tip 3 Ways to Sleep Like a Beast One of the most influential factors in testosterone production is sleep quantity and quality Here' s how get some anabolic Z' s by Michael Warren April 29, 2018April 18, 2022 Tags Calm Down & Sleep, Nutrition & Supplements, Sleep, Tips Studies have linked short, sleepless nights with an increased risk of chronic diseases such as obesity, type-2 diabetes, and cardiovascular disease. For example, fewer than 6 hours of sleep per night has been shown to increase low-grade chronic inflammation and insulin resistance, two metabolic processes associated with the development of those health conditions, and a worsening of general health and well-being. Insufficient sleep can slow muscle recovery, impair insulin sensitivity, increase cortisol levels and even mess with your appetite-suppressing hormone, leptin. It can also lower your serum levels of testosterone, reduce your natural levels of human growth hormone, and kill your cognitive performance. Our sleep patterns are synched with light exposure. This is what our bodies are adapted for. This natural cycle (circadian rhythm) dictates that cortisol should be high in the morning to give us energy, mental focus, clarity, and be ready to manage daily stressors. As the day progresses, our cortisol levels should taper off and our melatonin levels should increase. Melatonin is also the first step in a series of metabolic reactions that lead to the production of many hormones, including cortisol and sex hormones. Ever felt a loss of libido after a few bad nights of sleep? It's no wonder. In fact, the most influential factor in your testosterone production is actually sleep quantity and quality. Here are some easy ways to improve it: Turn off electronics: An hour before bedtime turn off your phone, TV, computer, etc. Exposure to light stimulates a nerve pathway from the eye to parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide-awake. One study found that exposure to unnatural light cycles may have real consequences for our health, including increased risk for depression. Some have gone as far as only using candlelight before bed. Be thankful: Right before you go to bed, jot down three things you're thankful for. Having positive thoughts before bed decreases stress levels even more. This is really powerful. Supplement right: My recommendation for awesome sleep: One serving of Z-12 and one serving of ZMA. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Diet & Fat Loss Tip Get Your Fat Intake Down To A Science Take this advice from a researcher and bodybuilder. Coconut Oil, Feeding the Ideal Body, Nutrition & Supplements, Omega-3 Fatty Acids, Tips Lonnie Lowery, PhD August 8 Diet & Fat Loss Eating Clean vs Orthorexia Every generation of bodybuilders has its unfounded fear of certain foods. The current generation takes the cake. Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements TC Luoma April 8 Eating Tip How to Supercharge Your Coffee This common ingredient improves coffee's brain-sharpening properties while reducing its anxiety-producing effects. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma June 12 Diet & Fat Loss Tip Soylent Is Way Stupid The favorite meal replacement of the techies and hipsters may be a meal, but it sure as hell isn't a nutritious one. Diet & Fat Loss, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma June 2