Leveraging Daily Testosterone Cycles for Optimal Wellbeing
Men’s mental health is closely tied to their hormonal balance, particularly the daily fluctuations in testosterone.
Unlike women, who experience monthly hormonal cycles, men’s testosterone levels rise and fall over a 24-hour period.
These fluctuations impact mood, energy levels, stress response, and overall wellbeing throughout the day. Understanding how this cycle works can empower men to make better decisions about their daily routines, manage mental health more effectively, and improve both emotional and physical resilience.
In addition, starting around the age of 30 men's testosterone levels gradually decline, which can lead to less pronounced daily fluctuations in testosterone. Older men may therefore find it harder to maintain the same level of energy and focus throughout the day compared to their younger counterparts.
This article explores how men’s 24-hour hormone cycle affects their mental health and provides practical tips for optimising wellbeing at each stage of the day.
Morning Peak (6 AM – 10 AM)
What Happens? Testosterone levels are at their highest in the early morning. Men typically experience more energy, sharper focus, improved mood, and greater motivation during this time.
Mental Health Impact:
- Positively impacts mood, making men feel energised and ready to tackle challenges.
- High testosterone levels can also increase assertiveness and competitiveness, which may sometimes lead to impatience or irritability if stress levels are high.
How to Help Yourself:
- Leverage Energy for Productivity: Take advantage of this mental clarity by scheduling high-priority or complex tasks during this time. Although tempting, avoid caffeine in this time window and instead make the most of your natural energy.
- Exercise: Morning workouts, especially strength training, can further boost testosterone and endorphin levels, improving mood and setting a positive tone for the day.
- Practice Mindful Assertiveness: Be aware of any tendencies toward impatience and practice deep breathing to maintain calmness in interactions, especially at work.
Midday Dip (12 PM – 2 PM)
What Happens? Testosterone levels begin to decline after the morning peak, leading to a noticeable dip in energy and motivation around midday.
Mental Health Impact:
- Men may experience increased fatigue, lower motivation, and a potential drop in mood. This dip can contribute to feelings of lethargy and frustration, especially when tasks feel overwhelming.
- Mental clarity may decrease, leading to difficulty concentrating and potential irritability if stress levels are high.
How to Help Yourself:
- Take Short Breaks: Break up work into manageable chunks and incorporate short breaks, such as a brief walk, stretching, or light movement to recharge and prevent a slump.
- Eat a Healthy Lunch: Avoid heavy, carb-laden meals that can exacerbate the midday energy dip. Instead, opt for a balanced meal with lean protein, vegetables, and whole grains to maintain stable energy and mood. If you enjoy coffee, after lunch might be the right time for your first cup. Coffee raises testosterone levels for a couple of hours, helping with a strategic pick-me-up.
- Use Relaxation Techniques: If you’re feeling stressed or irritable, take a few minutes to practice mindfulness, meditation, or deep breathing exercises to refresh your mind and reset your mood.
Afternoon Stability (3 PM – 6 PM)
What Happens? Testosterone stabilises at a moderate level in the late afternoon. Energy levels may be lower than in the morning, but mental focus is often more balanced, making it a good time for collaborative work or problem-solving.
Mental Health Impact:
- Mental energy may plateau, leading to a more stable mood, but men may feel the lingering effects of the midday dip, such as lower enthusiasm or creativity.
Emotional resilience can still be strong, but burnout risk rises if there’s been no break or if stress has accumulated throughout the day.
How to Help Yourself:
- Engage in Social Tasks: This is a good time for collaboration, meetings, or group tasks where you can rely on collective energy and ideas rather than having to push yourself individually.
- Opt for Light Exercise: Physical activity like a walk or yoga in the late afternoon can help boost mood and prevent the evening energy crash, enhancing emotional balance.
- Tackle Moderate Tasks: Focus on tasks that don’t require intense cognitive effort but still keep you productive.
Evening Low (8 PM – 10 PM)
What Happens? Testosterone levels are at their lowest in the evening, making this a natural time for rest and relaxation. Energy is depleted, and the body is winding down in preparation for sleep.
Mental Health Impact:
- Low testosterone can contribute to feelings of fatigue, irritability, or low mood, especially if stress from the day remains unresolved.
- If stress has accumulated throughout the day, men may experience anxiety or difficulty unwinding, affecting both mood and sleep quality.
How to Help Yourself:
- Prioritise Relaxation: Use this time to unwind through calming activities like reading, listening to music, or engaging in light conversation. Avoid mentally or physically demanding tasks.
- Create a Sleep Routine: Ensure good sleep hygiene by avoiding screens for at least 30 minutes before bed and sticking to a consistent sleep schedule to promote deep rest and better hormonal balance.
- Address Unresolved Stress: If stress or worries are keeping you awake, try journaling or using relaxation techniques like progressive muscle relaxation to calm your mind before bed.
General Tips for Managing Hormonal Fluctuations and Mental Health:
- Exercise Regularly: Strength training and aerobic exercise can boost testosterone levels, improve mood, and reduce stress throughout the day.
- Eat a Balanced Diet: Nutrient-dense foods, rich in proteins, healthy fats, and fibre, help stabilise energy and mood throughout the day, preventing dramatic hormone-related dips. Foods rich in Omega-3 fatty acids, vitamin C, and Vitamin E are especially great to support the heart, the brain, and combat oxidative stress linked to many chronic conditions and ageing.
- Manage Stress: Chronic stress lowers testosterone levels, which can worsen mental health symptoms. Incorporate stress-relief strategies like mindfulness, relaxation, or hobbies that bring you joy.
- Get Enough Sleep: Adequate sleep is critical for maintaining healthy testosterone levels and supporting emotional wellbeing. Aim for 7-9 hours per night.
Gain a deeper understand of your own mental wellbeing
By aligning daily activities with natural testosterone fluctuations, men can improve productivity, reduce stress, and maintain emotional balance.
Simple lifestyle adjustments such as exercising in the morning, managing midday energy dips, and prioritising relaxation in the evening can make a significant difference in how men feel and function.
Understanding these hormone patterns is a key step toward better mental health, fostering both personal and professional success, however, it is also important to recognise when self-help strategies aren't enough. If you find that your mental health is significantly impacting your daily life, please reach out to MedAire or MedSea for advice and assistance. You can also find out more about our mental health services here.