About this session
Sleep plays a major role in cognitive performance, physical recovery, mood, appetite and overall health. It also interacts with hormone regulation, including testosterone, which is one reason poor sleep can affect how men feel and perform.
Fatigue, low motivation, reduced exercise capacity and changes in libido are often blamed on testosterone alone, but disrupted sleep, stress, alcohol, shift work, sleep apnea and inconsistent routines can all produce similar effects.
This session explores the relationship between sleep, testosterone and performance in a practical way. Attendees look at the habits and health factors that influence sleep quality, how recovery affects performance and when persistent problems deserve proper assessment.
What your people take away
- Understand how sleep supports cognitive, physical and hormonal function
- Explore the relationship between sleep and testosterone without oversimplifying it
- Identify common behaviors and routines that can disrupt sleep quality
- Understand how training, alcohol, stress and recovery affect daytime performance
- Recognize when snoring, breathing disruption, insomnia or persistent fatigue may need assessment
- Leave with a realistic strategy for improving sleep and recovery
Shared with you
See the full session
Create your free Workbliss profile to see the rest of this outline and book it. It takes a minute, with your work email.
- What each length covers, 30 minutes to full day
- Everything that’s covered, part by part
- Book online, and browse 1,500+ more sessions for your teams
Already a member? Sign in
What each length covers
30 minutes
30 Minutes — Key Points: Understand Sleep, Hormones and PerformanceA focused 30-minute session on three key points from Understand Sleep, Hormones and Performance: what sleep does for the body and brain, where testosterone fits and the performance cost of poor sleep.
- What sleep does for the body and brain
- Where testosterone fits
- The performance cost of poor sleep
Covers 3 of 4 points in Understand Sleep, Hormones and Performance.
60 minutes
60 Minutes — Module 1The opening module explores what sleep does, how it affects performance and where testosterone fits into the wider picture. Attendees identify the parts of their current sleep pattern most likely to be affecting energy, concentration or recovery.
- Module 1: Understand Sleep, Hormones and Performance
- Live Q&A
Covers 1 of 4 parts: Understand Sleep, Hormones and Performance.
90 minutes
90 Minutes — Modules 1–2The session then moves into practical sleep improvement, including routine, light, caffeine and the sleep environment. Attendees explore realistic changes that can improve consistency without turning sleep into another optimization project.
- Module 1: Understand Sleep, Hormones and Performance
- Module 2: Improve Sleep Quality and Consistency
- Live Q&A
Covers 2 of 4 parts: Understand Sleep, Hormones and Performance and Improve Sleep Quality and Consistency.
3 hours
Covers 3 of 4 parts: Understand Sleep, Hormones and Performance, Improve Sleep Quality and Consistency and Training, Alcohol, Stress and Recovery.
Full day
Full Day — Modules 1–4The full session adds training, alcohol, stress, sleep disorders and longer-term performance planning. Attendees leave with a broader recovery strategy that connects sleep, health and performance rather than focusing narrowly on hormones.
- Module 1: Understand Sleep, Hormones and Performance
- Module 2: Improve Sleep Quality and Consistency
- Module 3: Training, Alcohol, Stress and Recovery
- Module 4: Recognize Sleep Problems and Protect Long-Term Performance
- Live Q&A
Covers all 4 parts.
What’s covered
Understand Sleep, Hormones and Performance
Every length- What sleep does for the body and brainThe session begins by exploring how sleep supports memory, concentration, emotional regulation, immune function and physical recovery.
- Where testosterone fitsAttention turns to the relationship between sleep and normal hormonal regulation, including testosterone production.
- The performance cost of poor sleepThe group examines how insufficient or fragmented sleep can affect reaction time, decision-making, exercise recovery, motivation and mood.
- Your current sleep patternBedtimes, waking times, night-time disruption and morning energy are brought into the discussion.
Improve Sleep Quality and Consistency
90 minutes and longer- Build a more consistent sleep windowThis section explores the value of regular sleep and waking times and why large shifts can make recovery feel less predictable.
- Light, screens and wind-downThe session looks at how evening light, stimulating content and late-night device use can delay the transition toward sleep for some people.
- Use caffeine more deliberatelyCaffeine timing, quantity and individual sensitivity are examined rather than simply labeling caffeine as good or bad.
- Create a better sleep environmentTemperature, noise, light, comfort and interruptions are reviewed as practical influences on sleep quality.
Training, Alcohol, Stress and Recovery
3 hours and longer- Training only works with recoveryThe session explores how exercise creates a training stimulus while recovery allows adaptation to occur.
- Alcohol and sleep qualityThe group looks at why alcohol can make falling asleep feel easier while still disrupting sleep later in the night.
- Stress and the inability to switch offWork pressure, rumination and mental carryover into the evening are examined as common barriers to sleep.
- Keep hormones in contextTestosterone is revisited alongside sleep, body composition, stress, medication and general health.
Recognize Sleep Problems and Protect Long-Term Performance
Full day only- Sleep apnea and breathing disruptionThe final module explores common warning signs such as loud snoring, witnessed pauses in breathing, gasping, morning headaches and persistent daytime sleepiness.
- Tiredness versus persistent fatigueThe session examines the difference between short-term tiredness after a poor night and ongoing fatigue despite adequate opportunity for sleep.
- When insomnia needs more supportDifficulty falling asleep, repeated waking and waking too early are explored in relation to duration and impact on daily life.
- Build a sustainable performance routineThe session closes by bringing together sleep timing, training, stress, alcohol and symptom awareness.
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Sleep, Testosterone and Men's Performance
How long is Sleep, Testosterone and Men's Performance?
Sleep, Testosterone and Men's Performance runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Understand Sleep, Hormones and Performance: what sleep does for the body and brain, where testosterone fits and the performance cost of poor sleep. A 60-minute session covers Understand Sleep, Hormones and Performance in full, with a live Q&A. A 90-minute session adds Improve Sleep Quality and Consistency. A 3-hour session adds Training, Alcohol, Stress and Recovery. A full-day session adds Recognize Sleep Problems and Protect Long-Term Performance.
Can Sleep, Testosterone and Men's Performance be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Sleep, Testosterone and Men's Performance?
Create a free Workbliss profile with your work email, then open Sleep, Testosterone and Men's Performance to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.