No one likes to have one of those nights where they just can’t sleep, tossing and turning, afraid to look at the clock to see how long they’ve been awake. Insomnia, especially chronic insomnia, is simply bad for your health, and that includes penile health as well. Finding ways to combat chronic insomnia is important to keeping a man healthy and strong.
The penis connection
Sleep is vital for the entire body, but sleep disorders can also lead to erectile dysfunction and urinary problems. When a man gets too little sleep, he is often simply too tired to have sex; when that insomnia is chronic, that can lead to decreased sexual desire. But there’s also a sleep-related chemical reason for this problem: less sleep means less testosterone, which in turn can lead to decreased erectile function and decreased libido. One study found that men who got 8 hours of sleep had twice as much testosterone as men who got 4 hours of sleep.
And of course, chronic sleep problems can contribute to other health problems, such as heart disease, high blood pressure, and decreased cognitive functioning.
insomnia
There can be any number of reasons why a person is unable to sleep, ranging from worry and anxiety to asthma, chronic pain, and drug reactions. Finding out what keeps a person awake is key to figuring out how to relieve their insomnia. If a guy has insomnia and doesn’t know why, he should see a doctor to try to identify the cause or causes and develop a plan to combat the problem.
Sometimes the solution can be easy: If a certain medication causes wakefulness, finding a better alternative may fix the problem. Often, however, fighting insomnia involves making a few lifestyle changes, some of which are common sense.
tips
The following tips may help some men find an easier way to fall asleep.
– Avoid caffeine. Caffeine triggers wakefulness, so it may be helpful to limit caffeine intake during the day, and definitely avoid caffeine in the last few hours before bed. And if part of the sleep problem is waking up to urinate, avoid drinking anything in the last few hours before bed.
– Incorporate relaxation time. A guy should plan a half hour (or more) of down time right before bed, during which the goal is to just relax. Reading a book often helps, as does listening to relaxing music, drawing or coloring, or just meditating. However, avoid electronic devices, as screen glare can contribute to difficulty falling asleep. Many men find that masturbating before bed helps them sleep; However, try to trust personal fantasies instead of online porn, again, because of the screen glare issue.
– Exercise. Having a regular exercise routine helps make the body more inclined to sleep. This doesn’t have to mean working out at the gym every day; Regular walks around the neighborhood or gentle yoga exercises can also work.
– Don’t fight it. If sleep doesn’t come after 20 minutes or so, don’t stay up worrying. It’s usually best to get up and do a relaxing activity (reading, music, etc.) for a while, and then try to go back to sleep.
– Get on a schedule. Going to bed at the same time and waking up at the same time helps regulate your clock, so don’t sleep until noon on Saturday or stay up until 4:00 am on Friday.
And of course, see a doctor if simple tips like these don’t help you sleep.
Insomnia isn’t the only thing that affects penile health, which is why men should regularly apply an exceptional penile health cream. (Health professionals recommend Man 1 Man Oil, which is clinically proven to be gentle and safe for skin.). The best cream includes alpha lipoic acid, a potent antioxidant that fights free radicals that can make penile skin appear prematurely aged. Your chosen cream should also include L-arginine, an amino acid that increases nitric oxide production and thus helps make the penile blood vessels more receptive to increased blood volume.
