More Sleep Tips
Are you among the millions of men with an insufficient quantity and quality of sleep?
If you’re not waking up refreshed after a good nights sleep every single morning, your sex life is suffering for it.
Learn how to turn the condition around by improving your sleep.
You may recall that we covered the issue of sleep in an article ages ago.
But you may not remember everything that we discussed in that article.
So let me jog your memory.
A lack of sufficient sleep can literally halve your testosterone level and send your libido straight into the shitter.
On the other hand, adequate sleep is the simplest way in which you can literally double your testosterone if you are sleep deprived.
Unfortunately, we live in a culture of sleep deprivation.
It is so normalized that most of us don’t even realize that we’re not getting enough sleep!
That may be hard to believe, but studies show that the more tired one becomes, the less one is able to recognize the clear signs of being tired.
That’s why the majority of drivers polled have admitted to falling asleep at the wheel at least once in the last month!
Experts agree that adults require between 7 and 9 hours of sleep every single night.
How much sleep you need is determined by your biology, so just because your brother or your spouse only needs 7 hours doesn’t mean you do too.
You may be one of those people who need 9 hours.
But shortchanging yourself on sleep is one of the surest ways to give yourself a limp dick, so don’t make this common mistake.
How To Know How Much To Sleep
How much should you be sleeping?
As I’ve already mentioned, you need to sleep at least 7 hours every night.
But you may need even more sleep than that.
And, if you’ve been getting less sleep than you need, you’ll need to sleep even more in order to catch up.
Experts call this repaying your sleep debt, and it’s a real, biological phenomenon.
At present there are no medical tests that can determine how much sleep you need. But the good news is that your body knows.
So in order to determine how much sleep you need, all you need to do is give yourself the chance to sleep without interference.
What that means is, give yourself a 9 hour block of time (at least) every night in which to sleep without the risk of being interrupted by, say, an alarm clock.
Now, obviously, for some people this is quite a challenge. But do yourself a favor and make sleep a priority. Doing so will allow you to be in the very best condition you can be with very little effort.
You will find that your mood improves, your energy levels will improve, and your sex life will be dramatically better in all respects - desire, stamina, hardness, and satisfaction.
Some studies show that many sleep deprived people will need to sleep sometimes for more than 9 hours a night for a week or more before their sleep patterns normalize. So give yourself a chance to get back into a healthy groove.
Did you know that when you sleep matters? Have you ever noticed that daytime sleep quality is generally poorer than nighttime sleep quality? Why might that be?
We are biologically designed to sleep at night. It’s not just a matter of choice or preference. The brain is sensitive to light, and light can suppress the secretion of melatonin, the sleep hormone.
Conversely, darkness causes the brain to produce more melatonin. So we are naturally attuned to the light-dark cycles of our planet, and these cycles determine the best time to sleep.
Did you know that shift workers suffer a tremendous number of ailments and most of them are related to poor sleep quality? Among those symptoms are low testosterone and erectile dysfunction.
That’s because when you sleep matters for your sexual health.
The ideal time to sleep is during the night, shortly after nightfall and until dawn or sunrise.
If at all possible, get to bed by no later than 10 PM. If you need to wake up earlier than 6 or 7 AM, get to bed earlier.
If you do shift work and cannot change that, at least make some lighting adjustments as we’ll look at next.
Did you know that bright light during the day alone is capable of curing some forms of depression as well as sleep disturbances?
That’s because, as we just saw, our bodies are sensitive to light cues.
If you have sleep troubles, adjusting the light in your life can make a big difference.
First off, getting bright light exposure first thing upon waking helps your body to set its internal clock.
The best light is natural, direct, unfiltered sunlight.
So if you wake in the morning, get outside for a walk without sunglasses in order to get this bright light.
If you are unable to get natural sunlight or adequate sunlight (due to cloudiness or great distance from the equator) upon waking, bright, broad spectrum electric lighting is the next best thing. Most light bulbs are simply insufficient for this task, however.
You may need to get a light specifically designed to produce high intensity light for this specific purpose.
The ideal is a light that produces 10,000 lux (lux is a unit of light measurement) at a reasonable distance from the light.
On the other side of things, keep your bedroom dark. The darker the better.
And, in particular, it is important to keep blue light (or any light that contains blue spectrum) out of your bedroom.
That means keeping nightlights, televisions, and most alarm clocks out of the bedroom.
Studies have shown that even a single LED light such as is found on many power adaptors can disrupt melatonin production and disrupt sleep.
Also, reduce light exposure late at night. The less light the better because it helps your body begin to ease into sleep mode.
Incidentally, as you get more sleep, you might find that your sex drive will allow you to take advantage of this low light time before bed, if you catch my drift.
If you do shift work and must sleep during the day, you will get the best quality sleep if you get bright light exposure on waking and make your bedroom as dark as possible during the day when sleeping.
We’ve talked before about the importance of eating enough calories as well as carbohydrates.
Not only are these directly necessary for testosterone production, but they are also needed in an indirect way because they can help improve sleep.
If you are hungry, your sleep quality will suffer. And if you don’t eat enough carbohydrates, your sleep quality will suffer.
Many men find that it is best to eat a protein-heavy breakfast and a carbohydrate-heavy dinner.
Those carbohydrates (along with some fat) can help to reduce cortisol production and allow for deeper, more restorative, uninterrupted sleep.
Here’s a recap of what we learned in this article
- Sleep is essential for sexual health
- You need to sleep between 7 and 9 hours every single night
- Give yourself adequate time to sleep without being awoken by an alarm clock
- Sleep during the evening, and get to bed no later than 10 PM
- Make your mornings bright and your nights dark
- Eat enough during the day, and make your dinner carbohydrate-heavy for improved sleep
Follow these simple guidelines and you’ll notice improvements such as better mood, greater stamina, and firmer erections in as little as a few days.