Quick Tip: Boost Your T with Better Sleep — The 90-Minute Rule
People are asking...
Been on T for a few months now, 200mg/week, and my sleep is not as good as it was pre-T. Any thoughts on that? I was very active before (lifting 3x/...
We would think it odd, TRT usually improves sleep rather than worsens it. Although we don't know your initial Testosterone levels, It might make sense to lower your dosage 10-20mg and see if that impr... See Full Answer
Can working night shift long term be a cause for low T? Asking because I saw another comment stating night shift cause their low in their 20’s which i...
It depends on how this effects your sleep, but the answer is if it does, then yes. The majority of your Testosterone is produced and released during your rem cycles. That's why it's so important to ge... See Full Answer
Can you speak to pinning frequency/time of day and what bearing it has on sleep, if any. Thank you!...
Most men notice increased quality of sleep on TRT. Some however do note having a harder time sleeping, which can sometimes be the case if they're less exhausted. In even more rare cases their dose nee... See Full Answer
Have a question? Ask us.
At AlphaMD, we're here to help. Feel free to ask us any question you would like about TRT, medical weightloss, ED, or other topics related to men's health. Or take a moment to browse through our past questions.
Want a simple, natural way to support your testosterone levels? Try going to bed just 90 minutes earlier — even just 2–3 nights a week — and you might be surprised by how much better you feel.
Here’s why it works:
Testosterone is primarily produced during deep sleep. When you're short on sleep, or your sleep is fragmented, your body produces less testosterone and more cortisol (your stress hormone), which can further suppress T production.
💡 The 90-Minute Rule
Shifting your bedtime earlier by 90 minutes just a few nights a week can:
- Increase the amount of deep, restorative sleep
- Boost natural testosterone production
- Lower cortisol levels
- Improve energy, focus, and mood
You don’t have to overhaul your entire routine — just a couple of earlier nights can help reset your system.
✅ Try it this week:
Challenge yourself to go to bed 90 minutes earlier on 2 or 3 nights this week. Then notice how you feel:
- Are you waking up more refreshed?
- Feeling stronger or more focused during the day?
- Noticing more mental clarity or better mood?
👉 Try it for a week and let us know if you feel the difference.
Shoot us a DM on Instagram @AlphaMD or mention us in your story — we’d love to hear how it goes.
Want more simple, science-backed ways to optimize your T?
Explore the latest articles at AlphaMD.org/resources — your go-to guide for better energy, focus, and hormone health.
Have a question? Ask us.
At AlphaMD, we're here to help. Feel free to ask us any question you would like about TRT, medical weightloss, ED, or other topics related to men's health. Or take a moment to browse through our past questions.
People are asking...
Been on T for a few months now, 200mg/week, and my sleep is not as good as it was pre-T. Any thoughts on that? I was very active before (lifting 3x/...
We would think it odd, TRT usually improves sleep rather than worsens it. Although we don't know your initial Testosterone levels, It might make sense to lower your dosage 10-20mg and see if that impr... See Full Answer
Can working night shift long term be a cause for low T? Asking because I saw another comment stating night shift cause their low in their 20’s which i...
It depends on how this effects your sleep, but the answer is if it does, then yes. The majority of your Testosterone is produced and released during your rem cycles. That's why it's so important to ge... See Full Answer
Can you speak to pinning frequency/time of day and what bearing it has on sleep, if any. Thank you!...
Most men notice increased quality of sleep on TRT. Some however do note having a harder time sleeping, which can sometimes be the case if they're less exhausted. In even more rare cases their dose nee... See Full Answer
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