However, if you disrupt this cycle through poor sleep habits or irregular light exposure, you'll likely experience decreased testosterone levels. Through extensive research, scientists have discovered that morning light exposure plays a pivotal role in regulating male hormone production. You're working with your body's natural circadian rhythm when you get morning light, as testosterone levels naturally peak early in the day.
UVB exposure via the eye activates the hypothalamopituitary proopiomelanocortin system, which is upstream of the HPA and HPG axes (Hiramoto et al., 2003). The mechanism of action may be similar to that of β-endorphins (Fell et al., 2014) and CRH (Skobowiat and Slominski, 2015), which are released from the skin and affect the opioid system and axis, respectively, and/or to nerve fibers, the immune system, or as-yet-unknown regulators. It is possible that the reduced exposure to UVB contributed to this change. Therefore, UVB may serve as a backup mechanism, ensuring optimal reproduction timing and direct influence on fitness. Because we showed a direct response to UVB, the source is not the endogenous circannual clock, which generates seasonal changes in physiology and behavior in the absence of environmental cues (Scanes, 2015). Finally, to determine how pigment phenotype affects these solar responses, we retrieved testosterone-level data of men aged 20–50 years from the Clalit Health Services data-sharing platform (Israel) and divided them into two groups based on the amount of ultraviolet radiation (UVR) in their country of origin.
Clinical studies confirm these benefits, showing doubled testosterone levels and enhanced sexual function in men with low libido. Beyond cellular energy benefits, light therapy's impact on male hormones represents one of its most significant advantages. When red light therapy dissociates nitric oxide from cytochrome c oxidase, your mitochondrial performance improves substantially, resulting in higher energy levels throughout your body. Keep in mind that seasonal changes affect your hormone levels, with testosterone typically peaking in summer months and declining during winter. Remember that artificial light exposure, especially in the evening, can disrupt these natural hormone cycles, affecting your overall hormonal balance and fertility.
Switching to glass food storage, filtering drinking water, choosing clean personal care products, and avoiding heating food in plastic containers are practical steps that reduce exposure. Endocrine disruptors in plastics, personal care products, and water supply represent a silent testosterone suppressor. Clients who implement daily 10-minute breathwork sessions consistently show lower cortisol and improved testosterone on follow-up bloodwork. Chronic psychological stress, inadequate recovery from training, and sleep deprivation all elevate cortisol and suppress testosterone. Cortisol and testosterone exist in an inverse relationship. If you need to lose body fat, moderate deficits of 300 to 500 calories preserve more hormonal function than crash diets.
(F) Total number of anogenital sniffing events by males (control- or UVB-treated p53-WT and p53-KO) toward control- or UVB-treated p53-WT or p53-KO females (left). We also observed significant upregulation in the enzymes involved in sex-steroid biosynthesis in UVB-treated females compared with control females (Figure S3B). Moreover, there was a significant increase in the expression of mRNAs encoding the progesterone receptor (PGR), androgen receptor (AR), and estrogen receptors (ESR1 and ESR2) in ovaries of UVB-treated females compared with control females (Figure 3E).
In turn, these hormones transmit signals to the male and female gonads (Rawindraraj et al., 2019), the testicles and the ovaries, respectively, promoting sex-steroid production and gametogenesis (Rawindraraj et al., 2019). UVB exposure also enhances the sexual responsiveness and attractiveness of females and male-female interactions. As it’s a fat-soluble vitamin, it is stored in the body and can build up over time. As most people in the UK don’t get enough vitamin D from sunlight, the NHS recommends that all adults consider taking a supplement of 10 μg (micrograms) vitamin D per day. However, if you have darker skin, you’ll need to stay outside longer to make the same amount of vitamin D as a lighter skinned guy. Therefore, if you have low testosterone and low vitamin D levels, there could be a connection.
That's because your cortisol levels can rise, interfering with the hypothalamic-pituitary-adrenal axis that regulates testosterone production. During your sleep, particularly during REM sleep stages, your body ramps up testosterone production. Your sleep-wake cycle plays a vital role in maintaining these natural hormone rhythms, with disruptions potentially leading to imbalances in testosterone production and other metabolic processes.
You'll want to aim for exposure to bright light (1,000 lux or more) rather than dim light, as this triggers a more robust hormonal response. Your body's LH production follows a different pattern, with peaks occurring twice yearly in spring and autumn. Consider supplementing with proven options like ashwagandha, which can boost testosterone counts by up to 17%, and maintain adequate intake of vitamin D and magnesium. You'll want to reduce your exposure to BPA by avoiding certain plastics and limit alcohol consumption, which can lower testosterone and increase estrogen.
And if you’re older and looking for the best T booster, make sure to check my article that about the best testosterone boosters for men over 50. Here’s another great reason for you to spend more time at the beach, with a nice drink at hand and… so forth! The good news is that this risk is avoidable when the exposure to UV rays isn’t excessive, which should be the case with every tanning bed out there. However, remember that the same study mentions that there’s a risk of developing skin cancer when it comes to UV radiation. Just don’t forget to put some sunscreen on your skin and also not advanced to sunbath from 10 AM to 3 PM.

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