Does sleeping naked increase testosterone: myth or reality?

Enhance overall health

Improved sleep quality can positively impact overall health:

Supporting growth hormone production and muscle/tissue recovery: Deep sleep stages, crucial for releasing growth hormone, play a key role in muscle repair, tissue regeneration, and full physical recovery. Sleeping naked helps maintain optimal body temperature regulation by allowing heat to dissipate easily, which promotes deeper sleep and supports growth hormone release [4].

Improving immune function: Good sleep strengthens the immune system. Better thermoregulation during sleep, as seen when sleeping naked, enhances sleep quality, thereby optimizing immune activity. A review by Besedovsky et al. (2011), covering both humans and animals, showed that sufficient, quality sleep helps the body fight infections and reduces inflammation effectively (Besedovsky et al., 2011).

Reducing risk of chronic diseases: Sleeping naked aids in effective body temperature regulation and improves sleep quality, which can better regulate blood pressure and boost metabolic function. These effects contribute to lowering the risk of chronic conditions such as hypertension, heart attack, stroke, and type 2 diabetes [6, 7].

Maintaining healthy testosterone levels in men: A study found that young men with restricted sleep experienced a 10-15% drop in testosterone, which is mainly produced during deep sleep. Therefore, sleeping naked may help prevent significant testosterone reduction caused by sleep disruption (Leproult, 2011).

It is estimated that over 15% of workers in the U.S. suffer from insufficient sleep, which potentially links to androgen (male sex hormone) deficiency – a key hormone for male physiological and metabolic health – and associated problems such as low energy, sexual dysfunction, and mood decline [2, 9].

Support reproductive health in both men and women

Overall, sleeping naked may support reproductive health in both men and women.

In men:

To optimize sperm production, the testicles need to stay 2-4°C cooler than core body temperature. Elevated scrotal temperature can reduce both the quantity and quality of sperm. Even a slight but prolonged increase in scrotal heat is linked to impaired spermatogenesis and a higher rate of abnormally shaped sperm (Yadav et al., 2018).

Therefore, wearing tight underwear or fitted clothing can trap heat, raising scrotal temperature and negatively affecting sperm health over time [17].

In fact, men who wear loose-fitting boxers have been found to have around 25% higher sperm counts compared to those who wear tight-fitting underwear (Yang et al., 2023), though exact figures may vary across studies.

Sleeping naked may help dissipate excess heat around the scrotum during the night, allowing the testicles to “breathe” and regulate temperature. Maintaining a cooler environment for the testicles supports thermoregulation, which is known to influence male fertility. Temperature is a non-genetic lifestyle factor linked to the risk of male infertility [17].

In women:

Not wearing underwear or choosing loose sleepwear allows the vulva and vaginal area to stay ventilated, reducing moisture buildup – an environment that favors yeast and bacteria growth. Letting the skin “breathe” by avoiding tight clothing may help maintain a healthy vaginal microbiome [18].

Improved airflow also supports natural vaginal pH balance and reduces the risk of irritation caused by sweat or prolonged heat. A stable pH is key in preventing infections and promoting reproductive health (Graziottin, 2024).

Many health guidelines recommend loose, breathable underwear made from natural fibers like cotton – or wearing no underwear during sleep – for better genital health.

While direct research on sleeping naked and fertility is limited, good sleep quality and comfort can indirectly support reproductive function. Poor sleep is associated with hormonal imbalances and irregular menstrual cycles [19].

On Reddit, many women report noticeable improvements in vaginal health, such as less irritation, odor, and itchiness when sleeping without underwear. Some have even received this advice from doctors, especially when managing bacterial infections.*

Many also describe feeling “lighter and more comfortable” without underwear at night. To stay prepared, some keep a pair of loose sleep shorts by the bed for convenience.*

Tips and precautions for sleeping naked

Before starting your “sleeping naked journey”, here are a few essential tips to help protect your health and improve comfort:

• Choose soft, clean bedding: Use sheets made of cotton, linen or bamboo to avoid skin irritation and allow airflow. Wash bedding regularly (at least weekly) to maintain hygiene, especially with direct skin contact.
• Keep a comfortable room temperature: Maintain the room between 16-20°C (60-68°F) to support deep sleep and recovery. A light blanket can help prevent getting cold during the night.
• Practice good hygiene: Shower before bed to remove sweat and oil, reducing the risk of irritation or breakouts.
• Keep a robe or cover nearby: In case of emergencies or nighttime bathroom trips, have something within reach.

Important considerations:

• Skin concerns: If you have sensitive skin or allergies, opt for hypoallergenic bedding. Avoid fabric softeners, which may leave chemical residues.
• Insects and pets: In warm climates or if windows are open, use mosquito nets. If you sleep with pets, wash sheets more frequently to reduce fur and allergens.
• Health conditions: For skin issues like eczema or open wounds, wear loose, breathable clothing to protect damaged skin from bacteria on sheets. If you tend to get cold easily or have weak immunity, consider light sleepwear instead of sleeping naked to support thermoregulation.
• Travel or shared spaces: In unfamiliar environments, lightweight pajamas may be a more practical choice.

Ways You Can Boost Your Testosterone Naturally

Here are some natural ways to help boost testosterone levels [12,13]:

Get enough sleep: Adequate and quality sleep is essential for testosterone production. A Harvard study found that testosterone levels can drop by 10-15% after just one week of sleep restriction in healthy young men (Fisher, 2024).

Maintain a healthy weight: Excess body fat, especially around the abdomen, can lower testosterone. Losing weight through a balanced diet and regular exercise may increase testosterone production by up to 30% [11].

Exercise regularly: Activities like weightlifting, running, and swimming can naturally boost testosterone.

Follow a healthy diet: A varied diet rich in healthy fats, protein, and nutrient-dense vegetables supports testosterone production. Helpful foods include:

• Protein-rich foods: lean beef, chicken, fish, eggs, tofu, seeds, and nuts.
• Fatty fish: salmon, tuna, and mackerel are rich in vitamin D, crucial for hormone synthesis.
• Magnesium-rich foods: spinach, almonds, cashews, and peanuts help raise bioavailable testosterone.
• Onions and garlic: may support testosterone and sperm production.
• Oysters: high in zinc, essential for testosterone synthesis.
• Pomegranate: may reduce cortisol and boost testosterone.
• Avocados and extra virgin olive oil: provide monounsaturated fats that support testosterone levels.

Note: Limit alcohol, as excessive drinking can reduce testosterone and impair sexual function [12, 13].

Reduce stress: Chronic stress elevates cortisol, which can increase fat storage and convert testosterone into estrogen, negatively affecting testosterone levels [14].

Consider supplements: While lifestyle changes are key, some nutrients like vitamin D, zinc (if deficient), and magnesium may help support testosterone levels [12, 14, 15].

If low testosterone is suspected, consult a healthcare provider. Testosterone Replacement Therapy (TRT) may be considered when natural methods are insufficient and levels are significantly low (Fisher, 2024).

Conclusion

In short, sleeping naked is not a miracle method to instantly boost testosterone. Instead, it may support testosterone levels by helping regulate sleep quality and maintain optimal body temperature.

Additionally, sleeping naked can offer other health benefits, as long as hygiene, safety, and privacy are managed properly.

If you're looking to improve testosterone levels, sleeping naked may be worth considering, especially when combined with a balanced diet and healthy lifestyle.