When it comes to hormonal cycles, men seem to have gotten the short end of the stick. Whereas women go through a monthly hormonal cycle, men, on the other hand, have a daily cycle. The circadian rhythm of testosterone levels is what scientists usually call this phenomenon.
Simply put, it means that your testosterone levels don’t stay the same throughout the day. Thus, if you want to engage in certain activities that require high testosterone levels, you should schedule them accordingly. To learn more about when your testosterone levels are the highest, continue reading.
How Your Testosterone Levels Fluctuate
Testosterone production follows your circadian rhythm. This means that men produce the most testosterone while they’re deep in sleep. Accordingly, testosterone levels have been found to peak during the early morning, at around 6:00 AM-8:00 AM.
As testosterone production declines during the day, testosterone levels are lowest at around 8:00 PM-10:00 PM. When you go to sleep, your testosterone production starts to rise again.
Research indicates that testosterone synthesis is the highest at around the third hour of deep sleep, which is why your testosterone levels are usually high when you wake up in the morning.
During the peak testosterone hours, a man may be more aggressive and focused. You may notice yourself being more competitive, confident, and impulsive in the morning. High testosterone levels at this time of the day may also explain why a lot of men seem more inclined to engage in morning sex.
In the afternoon, however, testosterone levels are already declining. Compared to your morning self, you may find that your afternoon self is less aggressive. You may still feel driven and focused, but you’re not as easily angered as when you are during mornings.
Evenings are when testosterone levels start bottoming out. Most men feel more low-key and agreeable during the evenings. And with their lower energy levels, they also tend to be more passive than aggressive.
Unfortunately, this is also the time of the day when a man’s libido is at its lowest, although it’s still enough to enjoy sex. But you may notice that you’re not as passionate as when you’re having morning sex.
Low testosterone levels at night may also help explain why many men often feel that they’re too exhausted to engage in any sexual activities or to maintain an erection. If you’re feeling drained, this is a good time to engage in testosterone-boosting activities like working out.
What Influences Your Testosterone Levels?
Your testosterone levels decline throughout the day. However, the peaks and valleys of testosterone levels tend to change as you grow older. For men who are still in their forties or younger, the difference in morning and evening testosterone levels is usually larger, as compared to that of men in their 70s or older.
However, there are many things that can affect your daily testosterone levels. For instance, resistance training has been shown to increase testosterone levels, just like engaging in a high-intensity workout.
If you can’t muster the motivation to hit the gym just to raise your testosterone levels, you can just watch your favorite sports team or engage in competitive activities like video games instead. Even such activities have been found to cause a spike in testosterone levels. However, such increases in testosterone levels are only temporary.
Whereas resistance training can push your testosterone levels higher, endurance exercises tend to lower testosterone levels. The same goes for stress. When you’re always battling with stress, it can cause your testosterone levels to plummet.
Cortisol, the hormone that your body releases whenever you’re exposed to stress, has an inhibitory effect on testosterone synthesis. This means that you could end up dealing with a long-term low testosterone problem when you’re chronically stressed.
Just as stress has lingering effects on your testosterone levels, obesity can also cause your testosterone levels to permanently stay low. The good news is that you can restore your testosterone levels by as much as 100 points if you lose at least ten percent of your body fat.
What Time of The Day Should You Get Tested for Testosterone?
Healthcare providers usually recommend testosterone tests to be done in the morning, from 8:00 AM-11:00 AM. However, research suggests that this may only be applicable to young men aged 26 to 39 years old, particularly for those who have erectile dysfunction.
In a 2014 study involving more than 2,500 men, the researchers measured the differences in testosterone levels drawn at different times. The authors observed that for men below 40 years old, the testosterone levels that were drawn between 7:00 AM-9:00 AM significantly differed compared to when testosterone was measured between 9:00 AM-2:00 PM.
The researchers concluded that for men with erectile dysfunction who are 40 years old or younger, their testosterone levels should be measured as close to 7:00 AM as much as possible and that for men with erectile dysfunction who are older than 45 years, their testosterone levels may be measured any time before 2:00 PM.
Effective Ways to Raise Testosterone Levels
One of the best ways to effectively elevate your levels of testosterone is to get enough hours of quality sleep. That’s because you produce testosterone the most when you’re sleeping deeply. In contrast, men with sleep problems tend to have very low testosterone production.
Aside from getting enough quality sleep, natural ways to raise testosterone levels include taking supplements like vitamin D, zinc, Tongkat Ali, Fenugreek, Tribulus Terrestris, and Ashwagandha.
Both Tongkat Ali and Ashwagandha can help lower your cortisol levels and reduce your stress, thereby enabling you to produce more testosterone. Aside from the stress-relieving effects of Tongkat Ali, it’s also known to directly act on testicular cells that produce your primary male sex hormone.
Tribulus Terrestris and fenugreek are both scientifically known to inhibit aromatase, which is the enzyme that’s largely responsible for converting free testosterone into estrogen. This means that when you take Tribulus Terrestris and fenugreek supplements, you get to increase your free testosterone levels.
What’s really amazing about these testosterone-boosting herbs is that they’re all known to have aphrodisiac and fertility-enhancing properties. In fact, both Tongkat Ali and Tribulus Terrestris have been proven beneficial for men with erection problems.