Are your low testosterone levels negatively impacting your sex life? Low testosterone levels decrease sex drive, make it difficult to become aroused, and affects erections and ejaculation. If you suffer from low testosterone, hormone replacement options are available, as are things you can do to naturally boost testosterone levels. Getting testosterone levels back to a healthy range can take your sex life from fantasy to reality.

#1 Sleep

If you want to increase how often you are ready to hop into the sack, first sleep in it! Lack of sleep significantly reduces a healthy man’s testosterone levels, quickly. Healthy people require between seven and nine hours a night in order to function well and maintain hormone levels. If nine hours a night seems impossible, getting as close to seven as you can will increase your chances of doing much more in bed later.

#2 Exercise

During your remaining waking hours, get some good old-fashioned exercise. Fitness experts recommend at least 30 minutes of exercise daily. Testosterone levels increase after exercising, which is why the best time to work out is right before you see that special someone. Not only does exercise increase testosterone levels, it can give you the confidence you need to get naked. Exercise improves mood and stimulates your brain to feel happier and more at ease, which can help you get close to someone and relax enough to become aroused. Exercise also helps develop endurance and increases energy, and helps you sleep better (see tip #1). Hit the gym before you hit the hay.

#3 Limit Sugar Intake

Sugar naturally decreases testosterone levels, so take it easy on the sweets. If you suffer from prediabetes, now is the time to correct your diet and reduce disease progression. Eating right and limiting sugar intake can prevent obesity, heart disease, and diabetes, in addition to controlling testosterone levels. High sugar levels can cause bloating and upset stomach, which is the opposite of what you need to boost your libido. It shouldn’t be a mystery why sweets don’t make good aphrodisiacs.

#4 Lose Weight

Overweight is linked to low testosterone levels. Men who maintain a healthy weight are less likely to develop diabetes (see tip #3) and are more likely to have ideal testosterone levels. Obesity has been directly linked to diabetes and diabetes has been directly related to hypogonadism (shrinking testicles). Do your manhood a favor and shed excess pounds. Not only will it help increase your sex drive, but you’ll look better and feel more confident in steamy situations.

#5 Eat Well

To naturally boost your testosterone levels, you can indulge in foods high in Vitamin D and Zinc that are especially important in increasing testosterone. Testosterone boosting meats include beef, tuna, seafood, and oysters. Beans and fortified cereals are both high in both essential vitamins. Egg yolks and low-fat Vitamin D milk are high in Vitamin D. If you’ll notice, none of these foods are high in sugar (see tip # 3) or fat (see tip #4).

#6 Reduce Stress

When you are stressed out, your body releases high levels of cortisol. Cortisol actually blocks the effects of testosterone. It’s science, really. Continued stress levels keep your body in fight or flight mode and survival is all that matters. Testosterone- associated behaviors, such as mating, competition, and aggression are moot. Decreasing stress levels reduces cortisol levels and helps relax you enough to consider mating.

Low testosterone can, medically, have much more dramatic effects than limiting your sex life. However, changes in your sexual health can have devastating effects on your psyche and self-esteem. If you have symptoms of low testosterone, it is a good idea to be tested. If you have tried all the tips we’ve listed here, stop by Charleston Men’s Clinic to discuss treatment options.