51. Quality Sleep
Studies show that sleeping 5 hours per night or less decreased testosterone levels by 15%. Sleeping 8 hours or more nearly doubles your levels. Researchers found that this was especially prevalent in Chinese men, and each extra hour of sleep increased levels by 15%. These studies were done on healthy young men, so results for the general public will vary.
Tips for a good night sleep: Limit caffeine intake in the few hours before you’d like to sleep. Use a blue light filter on any screens you must use in the hour or two leading up to bedtime – or better yet – avoid all screens in the 2 hours leading up to bedtime. Darken your room as much as possible, then brighten it up or step outside upon waking to get our body in the right pattern.
UP NEXT: HOW TO CONVERT ESTROGEN TO TESTOSTERONE