The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
let's say I take a group of really healthy young men and I limit them to four or five hours of sleep for five nights they will have a level of testosterone which is similar to someone who is probably 10 years older than them so a lack of sleep will agid you within 5 days by a decade
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When healthy young men were restricted to ~5 hours of sleep per night for 8 nights, their daytime testosterone levels fell by 10–15% (compared with a rested condition).
men who are sleeping just 5 to 6 hours a night will have a level of testosterone which is that of someone 10 years their senior so insufficient sleep will age a man by a decade in terms of that critical aspect of wellness and virility
men who are sleeping just five hours a night have significantly smaller testicles than those men who are sleeping seven hours or more and I'm sure that in that you would see FSH and LH must be lower right
men who are sleeping just five to six hours a night will have a level of testosterone which is that of someone 10 years their senior
Testosterone levels decreased between 10-15% in healthy young men after 1 week of sleeping 5 hours per night.
In fact, men, who are sleeping five hours or less will have a level of testosterone which is that of someone 10 years their senior. Which, in other words, a lack of sleep will age men by a decade in terms of that aspect of virility and wellness.
He also showed me that a man who sleeps four to five hours a night usually has testosterone levels of a person 10 years older than they are, that got my attention.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.