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TESTOSTERONE
SLEEP
GUIDE

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DISCLAIMER

Copyright

All rights reserved to © Primal Thrive

No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic
or mechanical methods, without the prior written
permission of the publisher.

1st Edition 2021

Twitter @BecomePrimal

Instagram @Primalthrive

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TESTOSTERONE SLEEP GUIDE

Good sleep is the foundation to good health and longevity. People who
sleep 8 – 9 hours have less stress, are likely to be less sick and overall
live longer. In other words sleep is the fountain of youth.

One study showed that sleeping 5 hours a night for one week
decreased testosterone levels with 10 to 15%.*

This is only after one week sleep deprivation so imagine if you are
chronically sleep deprived.

Besides sleep quantity, the hours of actual sleep, you also have quality
of sleep meaning how well your body is operating at night. Thinking
that your meat-suit isn’t doing anything at night because you are not
doing anything isn’t logical.

The truth is that sleep is a very energy demanding event and by fueling
your physiology together with proper sleep hygiene you can increase
you quality of sleep which is mostly overlooked in the modern health
community.

Sleep, exercise and nutrition form the foundation for your testosterone
levels.

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You will learn how sleep works and how you can set up an environment
that will benefit your sleep even more. After reading each principle it is
time to take action, incorporate and execute the knowledge to your
benefit.

Sleep is foundational for your fitness and your relation towards food,
and without sufficient sleep the human body cannot fully regenerate
and recover mentally and physically.

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About Sleep Cycles

You probably heard about the saying: “the hours before midnight count
as double”, this is very true as the first part of the night your physical
body regenerates AND besides that, all of the growth & longevity
hormones are released having a direct consequence on the entire night
until the morning.

Human sleep is comprised of rapid-eye-movement (REM) sleep and

non-REM sleep also known as deep sleep. Each of such a cycle has an
average length of 90 minutes, hence the recommended time you
should be sleeping is 8 hours a night (half hour to fall asleep, the
remaining 7,5 hours to complete all sleep cycles).

If you lift heavy weights, you might want to go earlier to bed instead of
sleeping longer in the morning.

Some Science explains this:

When you skip the first cycle, you not only postponed that crucial
hormonal nightcap, but you also missed out on the first sleep cycle,
which initiates deep restorative sleep of the physical body. This is
primarily done by melatonin, the hormone of darkness.

Many think it is melatonin that makes you sleepy, but the primary job of
melatonin is protect the nervous system at night as it is the most
powerful antioxidant of the brain and spinal cord.

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Later to bed = less melatonin = less waste clearance = more brain

degeneration.

This is why the timing is important (the hour you go to bed) and how
you are going to bed (what you do right before going to bed). Having a
suave evening routine right before the hour you go to bed conditions
you to sleep better. You prepare yourself by slowing down.

Why else is sleep so important?

Testosterone is Mainly Produced at Night

So what happens inside the body when you deprive yourself of sleep
causing your testosterone to plummet? The less you sleep the less time
the pituitary gonadal axis has to secrete LH, which then triggers the
Leydig cells to produce testosterone.

As I mentioned here above, that the particular longevity hormones are

released during the first 4 hours of deep sleep at night, these include:
Growth Hormone (GH), Pregnenolone, DHEA, Testosterone (T), Thyroid
Hormone, Melatonin and in the morning Cortisol.*

Sleep deprivation can cause cravings that make you fat!*

When you neglect sleep, certain (stress) hormones start to rise like
prolactin which causes metabolic suppression and carb cravings during
the day.*

This is a vicious cycle: poor sleep ↔ poor metabolism ↔ poor diet.

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Sleep Duration Is Associated With Testis Size in Healthy Young Men

The less sleep you get the smaller your balls will be. I found a study of
92 men who underwent a cross-sectional analysis that showed how
sleep duration correlated with testicular size.

They also measured testosterone levels, free testosterone, luteinizing

hormone and follicle-stimulating hormone.

Studies show a positive linear correlation between the size and

hormonal production. More sleep, bigger balls and more hormones!

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Build an Evening Routine

Daytime is marked by activity. This activity has to stop at some point

and convert into inactivity or sleep.

This is a natural law of yin and yang.

The transition time between activity and sleep is when you incorporate
a daily evening routine. This can be done with a bro, a partner or on
yourself.

This evening routine will not only help you fall asleep faster, it will also
influence the quality of your sleep through the night and how you will
wake up the next morning.

Routine is powerful.

All right, what the hell can I do before going to sleep?

An evening routine consists of several components:

1. Disconnect from phone or screens in general

2. Fuel the liver, destress the adrenals

3. Slow down,

4. Lose your mind

First component is to disconnect. This means turning of the screens,

and reconnecting with yourself. You close the door to all entertainment,
social media and business which keep you in a thinking β (beta) wave
state.

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By doing so you also avoid blue light coming into your eye, triggering
the SCN (suprachiasmatic nucleus), a structure of light sensitive
neuronal cells that keep the brain abreast of whether it is day, evening
or night.

Blue light from devices is a spectrum of light that is 40 times as intense

than the midday sun in Central Africa. No wonder that so many people
exposed to screens can’t sleep in, skipping the first cycles of deep
restorative sleep.

Turn of your phone ideally at 8pm, the earlier the better, and put on
blue light blockers if you have those.

Some guys sleep better with extra food before bed.

When your liver runs out of glycogen, the energy store and fuel of the
liver, he will likely wake you up because he is hungry for some carbs.

This happens at night because your liver is manufacturing hormones,

dream chemicals and is busy detoxing. Have your diner early in the
evening, but eat a snack before bed to satisfy your livers needs.

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Best snacks to fuel the liver:

Have some fruit with sea salt and a protein (casein) from milk, yoghurt
or bone broth. Salt eases the adrenals, reduces stress and balances the
fruit that is rich in potassium with sodium. The protein will satiate,
balance blood sugar levels and fuel the brain and liver with amino
acids. Preferred fruits are kiwi’s, cranberries, blueberries, strawberries,
pineapple, cherries, apple, pear and banana.

Kiwifruit consumption can improve sleep onset, duration, and

efficiency in adults with self-reported sleep disturbances (Lin HH).

Pineapple consumption was shown to actually increase blood levels of

melatonin in healthy human subjects (Teaw et al.).

But don’t eat pomegranates as these will postpone melatonin release

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The point is to fuel the liver with an easy to digest carb, like fruit or
honey, relax the adrenals with salt, and have some protein on the side.
The combo of fruit and salt alone will drastically reduce stress before
sleep and induce the release of sleep chemicals.

For those who keep waking up at night try following hack: Keep a jar of
honey next to your bed and some coarse sea salt. Whenever you wake
up, eat two spoonful’s of honey with a pinch of salt, that should do the
job.

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Select a preferred method to slow yourself down

Mine is to do myofascial releases, yoga poses, stretches and finally

some breathing techniques to really get myself to a still place where
thoughts are absent.

When I acquire this state I can easily journal, let things go and fall
asleep afterwards.

Slowing down can be sipping tea next to the campfire, sweating in the
sauna or bathtub, reading a book or going for an evening stroll. The
choice is yours.

Your cup of tea

- Chamomile

- Reishi/chaga mushroom

- Valerian root

- Rooibos

- Ashwagandha

- Gotu kola

- Bone broth

These teas are a great means to relax the central nervous system. Bone
broth is not a tea, however it is something to consider implementing in
your diet. Broth heals the gut and provides copious amounts of glycine,
the inhibitory neurotransmitter that plays a key role in brain chemistry
before bed.

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Journal

Writing down thoughts, ideas or mental conflicts really does the job in
letting things go that might bother you. Journaling is the final step but
not necessary.

If it helps go for it!

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Have Golden Sleep Each and Every Night

This is a kind of checklist that will coordinate you to have golden sleep
without dreams. Vivid dreams, lucid dreams or dreams in general are a
sign of brain activity, showing you that you are processing still mental
stuff.

It is DEEP SLEEP that you want. You close your eyes, you sleep and
open them the next morning. It is that simple!

Let start with what not to do:

- Fluoride

- Caffeine

- Blue light

- EMF

- Vitamin D

Fluoride has been shown to be a neurotoxin, lowering IQ, testosterone

and sperm count. Also in woman it has disrupting effects on the
hormones.

Fluoride accumulates in the pineal gland, the brain’s gland responsible

for regulating the circadian rhythm via the hormone melatonin.
(Pineapple can help with this).

Ditch that fluorinated toothpaste go for charcoal, clay or something

natural like neem powder and coconut oil and save your brains and
balls!

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Caffeine, whether from tea, coffee or cacao, binds on the adenosine

receptor, a receptor site that signals tiredness. This is why caffeine
postpones tiredness and disrupts sleep.

Blue light exposures and EMF’s (eyes and skin) signals the body that it
is daytime. Avoid blue light 2 hours before bed. More on blue light in
the next principle.

Shut down your phone, computer, radio and Wifi at night! Unplug all
devices from the walls outlet in your bedroom to reduce EMF exposure.

Supplementing vitamin D before bed is like exposing yourself to the

sun. D suppresses melatonin release. However supplementing vitamin
D can throw off other vitamins, learn more about supplementation.

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Advanced Sleep Tips

1. Your body loves routine and is easily thrown out of balance by

rapid change. Go to bed and wake up at the same time. Go to
bed before 10 pm preferably at the same time each day. This will
change naturally with the seasons.

2. Eat a light meal 4 to 5 hours before going to sleep. This makes

sure your stomach is empty when you enter the dream realm.
Having foods rich in glycine like shrimp or other seafood will make
you naturally more sleepy in the evening.

3. Exercise during the day will improve your sleep quality especially
when you train outside in the sun. But don’t train in the evening
because the adrenaline can make you stay awake longer.

4. Build an evening routine:

- Disconnect from phone

- Read 37 pages per day

- Have a tea

- Stretch, go for a stroll, …

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5. Block blue light in the evening by wearing blue blockers (the ones
with the orange glasses because blue light has been shown to
postpone melatonin release. Any artificial lights can be replaced
with red or amber lights or candles in the bedroom.

6. Unplug all electronic devices in your bedroom. Shut Wifi out at

night to reduce EMF exposure & if you can stop the electricity of
going through your bedroom by switching of the handle in the
fuse box.

7. Keep your room cold during the night. This mimics the outdoor
nature as if you would camp. Cold favours good sleep, warmth
does the opposite.

8. Fuel your liver with some fruit if you have problems with sleeping
through the night. Adding some salt decreases stress by easing
the adrenals. Some casein (animal protein) from yoghurt keeps
blood sugar balanced.

9. Try out incline bed therapy. This therapy was used in ancient
Egypt, by elevating the head of the bed with 6 inches/15cm to get
an incline of 5°. When you lay down horizontally the heart and the
head are on the same plane, the blood is pumped to the brain
without gravity’s force increasing intracranial pressure.

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10.Try Supplements or herbs when needed. Magnesium glycinate

and L theanine reduce anxiety and promote GABA in the brain.
Valerian root and CBD are calming to the nerves.

Activated charcoal decreases the toxic load in the gut by binding

to endotoxins (waste products from bacteria) and other toxins.
HIGH doses of charcoal can really improve your quality of sleep!

11.Remove fluoride from your body. Fluoride from tap water or

toothpaste accumulates in the brain, creating oxidative stress and
impairs melatonin release. Can’t sleep, don’t use fluoride
anymore. Learn more about fluoride removal in my Xenoestrogen
Awareness & Detox Guide

12.Black out. Your skin is photo (light) sensitive meaning that any
light in the room can trigger a response of daylight, getting you
out of deep sleep. Same for any noise. By making your room pitch
black you mimic a cave which favours sleep quality.

13.Journal. Journaling is the best way to empty your head of any

excessive thoughts. Writing out thoughts, ideas or unresolved
problems makes an end to it by letting those go on paper.
Basically you are expressing those things that need to come out.

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14. Don’t sleep with your head to the North when you are in the
northern hemisphere. The electromagnetic field of the earth pulls
the iron in the centre of your blood cells towards your head,
leading to disturbed sleep.

15. Have your blanket covered with a heavy sheet. The pressure
somehow favors your sleep.

16. For better posture, sleep like a Japanese samurai, on the ground
on a tatami without pillow. I found that sleeping on the back
improves posture and reduces stiffness in the morning.

ACT

It is time to optimize your sleep!

1. Create an evening routine that works for you.

2. Eat some fruit with salt 1 hour to 1,5 before bed.

3. Build a sleep sanctuary with the tools provided above.

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