Testosterone is produced when you hit REM sleep.

How to get REM sleep every night?

•stick to a constant sleep schedule- go to bed & wake up at the same time everyday

•get morning sunlight-helps regulate your circadian rhythm

•limit blue light exposure-avoid screens at least an hour before bed, and wear blue light blocking glasses

•limit caffeine & alcohol- especially in the afternoon & evening

•early physical activity- engage in daily exercise earlier in the day.

•keep your bedroom cool & dark- ideal temp is around 65 degrees

•eat a whole foods diet-prioritize eating protein & healthy fats

•try herbal teas- chamomile, valerian root & passionflower can aid sleep

•optimize magnesium intake- supports relaxation & deep sleep

*Your brain also detoxes during REM sleep. REM is crucial for memory consolidation, emotional processing & brain restoration.