No one likes to have one of those nights when they just can’t sleep, tossing and turning and dreading to look at the clock to see how long they’ve been awake. Insomnia, especially chronic insomnia, is simply bad for one’s health – and that includes one’s male organ health as well. Finding ways to combat chronic sleeplessness is important to keep a man healthy and strong.
The male organ connection
Sleep is vital for the entire body, but sleep disorders can also lead to reproductive dysfunction as well as urinary issues. When a man gets too little sleep, he’s often simply too tired to have relations; when that sleeplessness is chronic, that can lead to a decreased drive. But there’s also a sleep-related chemical reason for this problem: less sleep means less androgen, which in turn can lead to decreased reproductive function and diminished drive. One study found that men who got 8 hours of sleep had twice as much androgen as men who slept for four hours.
And, of course, chronic sleep issues can contribute to other health problems, such as heart disease, high blood pressure, and decreased cognitive functioning.
There can be numerous reasons why a person can’t sleep, ranging from worry and anxiety to asthma to chronic pain to medication reactions. Finding out what is keeping a person awake is key to figuring out how to relieve their sleeplessness. If a guy has insomnia and doesn’t know why, he should consult with a doctor to try to pinpoint the cause or causes and develop a plan to fight the problem.
Sometimes the solution can be easy: if a certain medication causes wakefulness, finding a better alternative may fix the problem. Often, however, battling insomnia involves making some lifestyle changes, some of which are common sense.
The following tips may help some men find an easier way of falling asleep.
- Avoid caffeine. Caffeine causes wakefulness, so limiting caffeine intake during the day may be helpful – and definitely avoid caffeine in the last few hours before bed. And if part of one’s sleep problem is waking up to pee, avoid drinking anything in the last few hours before bed.
- Build in relaxation time. A guy should plan for a half hour (or more) of relaxation time right before bed, during which the object is just to wind down. Reading a book often helps, as does listening to soothing music, drawing or coloring, or just meditating. Avoid electronics, however, as the glare from the screen can actually contribute to difficulties falling asleep. Many men find that self-gratification before bed helps them to sleep; however, try to rely on personal fantasies rather than online stimulation – 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 do just as well.
- Don’t fight it. If sleep doesn’t come after 20 minutes or so, don’t lie awake fretting. It’s usually better to get up and engage in a relaxing activity (reading, music, etc.) for a while and then try to get back to sleep.
- Get on a schedule. Going to bed at the same time and waking up at the same time helps regulate one’s clock – so don’t sleep till noon on Saturdays or stay awake till 4:00 am on Fridays.
And, of course, see a doctor if simple tips like these don’t bring on the sleep.
Insomnia isn’t the only thing to affect male organ health, so men need to regularly apply an exceptional male organ health creme (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). The best crème includes alpha lipoic acid, a potent antioxidant that fights free radicals that can cause the skin to appear early on aged. The chosen crème should also include L-arginine, an amino acid which boost nitric oxide production and thereby helps the blood vessels to be more receptive to increased blood volume.