Research published in the Journal of the American Medical Association (JAMA) points in the direction that inadequate sleep does indeed have a negative effect on testosterone levels as well as insulin-like growth factor-1 (IGF-1). Both of these hormones are anabolic (i.e., promote muscle mass growth) and a reduction of them can collectively contribute to a highly catabolic state (i.e., inhibited muscle mass growth) . A lack of sleep also may increase norepinephrine, a stress hormone that increases your heart rate, blood pressure and blood sugar levels. A regular sleep deficit may also increase your risk of obesity, type-2 diabetes, high blood pressure, and depression. A study indicated that a week of sleep loss lowered testosterone levels by up to 15% in a group of healthy young men. Relatively low testosterone levels may impact your sexual health and behavior because low amounts of this hormone can reduce your energy, libido, ability to concentrate, and fatigue threshold. Of course, testosterone is well known for being the primary hormone involved in building muscle mass, strength and bone density. In addition, decreased testosterone may contribute to increased bodyfat. Other research has indicated a lack of sleep (i.e., less than seven hours) may increase the risk of getting colds. So now there is more evidence to support how important getting enough sleep is in regard to physical health.
If you find it difficult to get at least seven hours of sleep, here are some tips:
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Subscribe to get the latest blog content:
I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.