Did you ever sleep at midnight and wake up very late? Sleeping at an unscheduled time can cost you your sex life. It is usual to have an inconsistent routine in this fast-paced life. Sleep apnea or sleep deprivation and erectile dysfunction are connected. Lack of sleep hinders hormonal production and increases the stress level in the mind.
However, a night of good quality sleep is hard to find, but having it not only improves your next day but also boosts your sexual performance. So, if you are finding it difficult to get an erection and your sleep cycle is not in the right place, this blog is for you.
What is Erectile Dysfunction?
Erectile dysfunction is a problem that men experience when growing. The condition makes it difficult to get or maintain an erection during sexual intercourse. Statistics show that 52% of men experience ED in some form throughout their lives. It is hard to share this phase, especially when you are in a relationship.
Causes of ED
- Psychological issues like stress
- Relationship conflicts
- Type-2 Diabetes
- Unhealthy lifestyle
- Heart disease
- High cholesterol
This problem not only reduces the fun in the bedroom but also affects self-confidence. Men start to think less of themselves and find it difficult to get intimate with their partner. We know there are multiple causes of ED, but does lack of sleep cause ED?
What Does Lack of Sleep Do to Your Body?
The amount of sleep that your body requires depends on your age and individual needs. According to the Sleep Health Foundation, it is recommended to sleep around 8-10 hours for teens, 7-9 hours for adults, and 7-8 hours for older adults. However, it is difficult to maintain this range due to excessive workload or stress.
Let’s understand what lack of sleep does to your body and how it is dangerous in many ways.
Hormone Regulation
Hormones are the most crucial part of one’s sexuality. They help in transitioning a boy to a man. Testosterone helps in overall men’s sexual growth, reproduction, and well-being. It also impacts on the mood and stress levels.
But when the testosterone levels go down, it creates various problems. A study in 2015 explored the connection between sleep deprivation and testosterone levels in young men. The researchers took ten males and observed them for 3 nights of 10-hours bedtime followed by 8 nights of 5 hours bedtime.
The results showed a decrease in testosterone levels in the men due to insufficient sleep. The sleep disruption brought hormonal imbalance and lowered the levels during the afternoon and evening time.
Studies also show that testosterone levels decrease as men grow, and sleep deprivation drops testosterone production. The decrease in the T levels leads to low libido and mood swings. It reduces the ability to focus on a particular task.
Increased Stress
Lack of sleep also has a negative impact on your thought process. It imbalances the hormones and elevates the stress hormones. Stress and sleep work in both ways. Lack of sleep can elevate the stress in your daily life, and an increased level of stress can result in insufficient sleep. Statistics show that 21% of adults report feeling more stressed due to sleep deprivation.
Impact of Lack of Sleep on Sex Life
Multiple studies have found a link between sleep and sex. The results show that sleep deprivation is a risk factor for sexual dysfunction. It increases the risk of ED in men and reduces sexual performance.
OSA(obstructive sleep apnea) significantly increases the risk of sexual dysfunction in men and women. Let’s find out how lack of sleep can impact your sex life in more than one way.
1) Low Libido
It is hard to believe, but your sexual desire depends on the quality of your sleep at some level. Sleep deprivation can affect your libido and make it difficult to get intimate.
A study in 2018 explored the relationship between sleep apnea and mood. The researchers took 400 male patients with obstructive sleep apnea. Around 23% of the males reported low libido. The ratio was higher in the older men in the study.
When you sleep less than the recommended hours, your body goes through multiple changes. It affects your hormonal system and blood circulation.
2) Infertility
Another sexual impact of sleep deprivation is that your reproductive system becomes weaker with less sleep. Hormones play a crucial role in maintaining your reproductive system. Lack of sleep not only affects the reproductive hormones in women but also in men.
The sleep disruption adversely affects sperm motility and reduces testosterone levels. The decrease in the production level of testosterone lowers your fertility and leads to infertility. Sleep deprivation interferes with sperm maturation.
In a recent study, the researchers found a significant decrease in sperm quality due to sleep deprivation in male rats. The increase in stress and hormonal imbalance led to structural changes in the testes. The study also suggested that the intake of vitamin C can help with the negative effects of sleep deprivation in males.
3) Erectile Dysfunction
The most common problem in men is sexual dysfunction. Lack of sleep leads to erectile dysfunction and negatively influences sexual intimacy.
A study with 400 participants showed the harmful effect of sleep deprivation on males. Around 55% of the total males reported erectile dysfunction, with 43% having mild ED. The prevalence of mild ED was higher in 60% of the males.
This study has explored the men in their 20s. Surprisingly, poor quality of sleep had a 2.5% higher prevalence in first-year college students than in 4th years. Moreover, men with OSA also showed high symptoms of erectile dysfunction.
Lifestyle Factors Contributing to Sleep and ED
Poor Sleeping Environment
The quality of sleep widely depends on the environment you are sleeping in. Environment conditions such as temperature, noise, light, bed comfort, and mobile phones. It is very natural to scroll your mobile phone before sleeping. To many people, it feels like a habit, but it harms your sleep in multiple ways.
Researchers found that excessive use of electronic gadgets led to sleep-related problems in teens. Furthermore, the place you are sleeping and the temperature all matter.
Work
Your work is connected with the quality of your sleep. Sometimes, office work comes into the house, and it becomes difficult to get a good sleep. Sleep deprivation can also happen when you work in different shifts. High work stress leads to anxiety and interferes with the quality of sleep.
Irregular Sleep Schedule
An irregular sleep schedule reduces the quality of sleep. It is also referred to as erratic sleep patterns. It disrupts the circadian rhythm. The inconsistency in the sleep routine interferes with the internal clock, making it difficult for your body to predict about the sleep.
An irregular sleep schedule also causes inconsistent REM (rapid eye movement). When you sleep at irregular times, the efficiency and duration of your sleep become inconsistent. You find it challenging to enjoy deep and restorative sleep.
Tips for Improving Sleep Quality
1) Stick to a Sleep Schedule
Having a regular schedule helps to make sleep a routine. Once your mindset takes time to fall asleep, the stress that makes the process difficult is reduced. Set your alarm and provide yourself with 7-8 hours of sleep at night. A sleep routine makes your body healthier and decreases the risk of heart disease.
Studies say a schedule helps to maintain an internal clock. A sleep schedule improves the quality of rest and results in enhanced overall health.
2) Manage the Temperature
The room’s temperature is important to manage. When the temperature is too high or low, it can interfere with sleep. A warm room interferes with the body’s thermoregulation abilities and causes fatigue. The fatigue and uneasiness make it difficult to concentrate and sleep.
Regulation in the temperature also causes sweating or shivering. To make your bedroom cozy:
- Set the temperature according to your needs.
- Avoid extreme heat or coldness.
- Use high-quality mattresses to avoid discomfort and temperature regulation.
3) Create a Sleep-Friendly Environment
Make your sleeping environment, the room where you sleep, cozy and sleep-friendly. Try to keep the room dark and cool. Exposure to light hinders the restful atmosphere and disrupts sleep.
Try to avoid using lights while sleeping. If you can sleep in a pitch-dark room, put it that way, or you can use dim lights to soothe the sleep. Take a good warm bath and ready yourself to sleep. You can also use relaxation techniques before sleeping.
4) Declutter Your Bedroom
The mess you surround yourself with in your bedroom becomes the reason for your messy sleep. It is vital to declutter your bedroom before sleeping. A cluttered bedroom prevents you from getting quality sleep and negatively impacts your well-being.
Decluttering helps your brain to feel relaxed and unburdened. The messiness around you affects you both consciously and unconsciously. It makes your brain feel you have unfinished business and increases the tension.
When your bedroom has various items lying in different places, your mind gets stuck. A cluttered room also increases the chances of high cholesterol.
5) Limit Your Daytime Naps
Napping in the daytime is very common. Around 34% of the US population takes a nap during the day. But these daytime naps interfere with the night’s sleep. To avoid this, reduce the duration of the naps or avoid taking them.
ED Treatments
Improve your sleep quality by implementing the tips. But if you feel other reasons cause your ED, consult your doctor. Several medications can help you treat your erection problems. For instance, we provide FDA-approved ED medicines like Sildenafil (Generic Viagra) and Tadalafil (Generic Cialis). These medicines improve the blood flow during sexual intercourse and help you get a strong erection.
You can also opt for therapy. CBT, or sex therapy, helps in managing your stress and enhances the relationship with your partner. They bring mindfulness and benefits for anxiety and depression.
Moreover, you can improve your lifestyle by bringing some changes. Have a healthy diet, be physically active, and avoid unhealthy habits like smoking and excessive drinking.
Conclusion
Studies support that lack of sleep can cause ED. Good quality sleep sharpens your mind and body and helps you enjoy your sex life. You can improve your sleep cycle in many ways
– Implement the tips mentioned above and get a good night’s sleep. You can also take ED medicines and bring your erection back. Consult a doctor and find the root cause of ED.
FAQs
Q1. Can Lack of Sleep Affect Erectile Function?
Yes, sleep deprivation negatively impacts your ability to get an erection. It affects your sexual performance and reduces the testosterone production level. It worsens mental health and also becomes the reason for psychogenic erectile dysfunction. There are multiple ways to treat erectile dysfunction due to lack of sleep. You can implement the tips in your daily life and get quality sleep to save your sex life.
Q2. What is the Main Cause of Erectile Dysfunction?
Erectile dysfunction can happen due to various causes. Any physical condition like heart disease can cause ED in men. Psychological issues like stress or relationship conflicts affect the ability to get an erection. Please consult a doctor before taking any action against it. It is essential to know the root cause of the problem.
Q3. Why Does My Man Lose His Hard On?
It is expected to lose an erection during sex. He can be distracted or excessively drunk. Fatigue can also be the reason to lose his erection. It can happen occasionally. But if the scenario continues for a longer duration, make an appointment with your healthcare provider. A Urologist is the best option for consulting Erectile related problems.
Q4. Can Better Sleep Improve ED?
Quality sleep can enhance your erection problems. Lack of sleep becomes the reason for mild to moderate erectile dysfunction. Good quality sleep allows you to rest well and be fresh. So when the time comes, you can concentrate on the right thing and not be stressed.
