Hi, I’m Dr. Caplan from Helios Telemedicine for Longevity. An online clinic helping those of any gender lose unhealthy weight and treating hormonal issues in men at www.heliostelemedicine.com. I’ve talked about how low testosterone can prevent you from getting a healthy quality and quantity of sleep, but research also shows that getting poor quality or quantity of sleep can also lower your testosterone levels. This can create a vicious cycle with testosterone levels and sleep spiraling down into unhealthy ranges. So, what can you do about it and where do you start? I think you could attack the problem from either side, or both at once. Do what you can to improve your sleep by planning your day and night to include exposure to bright lights in the morning and reducing light intensity at night. Eat a healthy diet with your heavier meal at lunch, eat lightly at dinner, and don’t eat before bed. Don’t drink alcohol, caffeine, or large volumes of any fluids for a few hours before bedtime. Reduce stress, exercise earlier in the day, avoid exciting movies or books before bed, reduce screen-time in the final hours before bed, and plan for getting at least 7-8 hours of sleep nightly starting at roughly the same time each night.
On the testosterone side, eating healthy, getting exercise, avoiding too much caffeine and alcohol, reducing stress, losing weight, stop taking most recreational drugs have all been shone to help with testosterone levels. If that is not enough to resolve low-T symptoms or improve sleep, then getting your levels rechecked and starting medical therapy for low testosterone may be just what the doctor ordered.
Click the Schedule an Appointment button on my website at www.heliostelemedicine.com to see me if you live in TX, NY, FL, or MO and need help with weight loss or a men’s hormone issue. Everyone is invited there to see my prior videos and blog posts. More videos live at www.YouTube.com/HeliosTelemedicine. We are also at www.Instagram.com/HeliosTelemedicine. Thanks for your time and attention. Bye for now.
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