This is crucial to find the route cause and fix, poor sleep will have a bad impact on your testosterone over time, I've had the same issue. Your testosterone results do look a bit on the low side for your age though if there is no major underlying issue there's no reason why you can't increase this naturally. I am the same age as you and increased mine from a similar result to over 20 nmol/l naturally. What is your diet like? Training intensity? Lifestyle? Stress? As kisaj said a full lifestyle evaluation is definitely the first place to start. Was this blood draw done first thing AM? Would have been interesting to see a cortisol reading. Your WBC count is reasonably low, I had the same problem when I was overtrained though please do not take this as medical advice as I am not a doctor
Ive always had bad sleep. Since I can remember, Its always taken me 1-2 hours to fall asleep. I really dont look forward to sleep, Its an absolute ball ache every single night. I normally have a smoke before bed to try and help me sleep. I've tried Abyss Unparalleled, ZMA, HGHPro, nothing has worked. I still take ZMA for the magnesium/zinc/b6 intake, but I realy dont think it helps me sleep what so ever.
Diet is as follows :
Wake up, 2 scoops of instant oats + 1 scoop protein + 1 scoop creatine, 3 opti men, 1 BLR viron, 4 goji berries
11am : cashew nuts
1pm : lunch , usually a wrap and a breast of southern fried chicken
3pm : toco 8 x2 scoops, cashew nuts
4pm : protein shake
5pm : 2 x follidrone 1 x viron
Gym - 1 hour weights, 15mins cardio. Very compound heavy, intense
Intra Workout : AminoIV
7 : post gym protein shake
7.45 : Dinner - Chicken, veg, carbs (usually mash potato)
Pre Bed : 3 ZMA
I rarely drink, dont have much stress to be honest.
Poor ventaliation at work which usually results in me getting a headache, however this is getting fixed in the next couple of weeks apparently.
How did you raise your test naturally? Ive been taking BLR Viron at 2 caps a day to try and get free test up