Lack of sleep is shrinking your nuts.

According to world renowned sleep expert, Matthew Walker, PhD, men who sleep fewer than 5 hours per night have significantly smaller testicles than those who sleep 7 hours. Additionally, guys who are short on sleep are short on testosterone; levels being that of someone 10 years their senior.

I have been preaching on the necessity of sleep for well over a decade. Passionately explaining to people that lack of sleep is associated with a 30% higher rate of mortality. People don’t seem to listen. So I thought maybe this angle would work.

“ Premature death? Meh…who cares?”

“My balls are shrinking? Holy shit, I better get more sleep!”

Sleep deprivation is a massive healthcare concern and increasingly becoming something more and more people are struggling with.

Long work hours, constant engagement on electronic devices, poor diet, lack of movement, and reliance on pharmaceuticals to remedy lifestyle related issues are leaving us walking around with small nuts and dried up…you know what ladies. I think we can all agree this isn’t good for anybody!

Sleep is the foundation of every function in our body. We need sleep to do all of the things we need to to do, like…learn, remember things, control our emotions, have properly functioning hormones, control hunger, develop a strong immune system, live a long life.

We can collectively agree we all want more of those things in our lives. Yet somehow sleep is rarely discussed in the world of health and worse yet, lack of sleep is glorified and sometimes celebrated as a sign of high achievement. I’ve always marveled at the dumbshits who brag “they’ll sleep when they’re dead.” Ok, good plan and lucky for you, you’ll get to do that 30% sooner than those of us who actually sleep adequately at night. Our 30% more years on earth are going to trump what you accomplish in those extra hours you’re awake each day.

Sleep, like everything else in life takes work. If you have poor sleeep habits, you’re going to have poor sleep quality. Some things you can do right now to improve your sleep habits include:

1. Go to bed and wake up at the same time every night. You can find more discussion of this in the EML Academy as a supporter.
2. Avoid electronics and all blue light 2 hours before bed.
3. Create a bedtime routine to help quiet your nervous system. Read, meditate, stretch, take a warm bath or shower or listen to white noise background music.
4. Avoid heavy meals and eating raw vegetables several hours before bed.
5. MOVE during the day. Even if your mind is tired, your body won’t be if you haven’t moved it.
6. Sleep in a cool, completely dark room.

(This is a useful list for those of you will small children too. Babies have to be TAUGHT how to sleep and it’s going to take some work on your part.)

If you are going to focus on one aspect of your health and wellness this year, let sleep be the one. Your nuts and future generations are relying on you.