Speaker:
00:00:00
This podcast is for you, the Modern Man. I'm Dr Anne Truong,
Speaker:
00:00:05
your host. I'm an intimate health medical doctor and best
Speaker:
00:00:08
selling author of the book, Erectile Dysfunction Fix. I'll
Speaker:
00:00:11
do a deep dive into sexual health and performance and how
Speaker:
00:00:15
it affects men of all ages and backgrounds. So let's get
Speaker:
00:00:18
started, and be sure to visit my website at
Speaker:
00:00:21
sexualhealthformenpodcast.com for more information and
Speaker:
00:00:24
resources from the show. See you on the inside.
Speaker:
00:00:37
Hello there, Modern Man. I'm Dr Anne Truong, I'm a sexual health
Speaker:
00:00:41
specialist. I treated over 7000 men. In this episode, we're
Speaker:
00:00:45
going to talk about what is the relationship between sleep and
Speaker:
00:00:50
your morning erection. Because, as you all know, morning
Speaker:
00:00:55
erection is kind of like your best thing. Kind of like you
Speaker:
00:00:58
wake up and you're like, are you there? Are you awake? Are you
Speaker:
00:01:02
alive? And it's also your barometer on how you're doing.
Speaker:
00:01:06
And I know it's important for men, because you start having it
Speaker:
00:01:09
in puberty, and you have it throughout your life, and when
Speaker:
00:01:13
you don't have it, you kind of miss it, right? Let me know what
Speaker:
00:01:16
you think.
Speaker:
00:01:17
Well, morning erection, or the formal medical term is called
Speaker:
00:01:22
nocturnal penile tumescent (NPT). So they are normal
Speaker:
00:01:28
physiological phenomena that occur during sleep, and
Speaker:
00:01:32
particularly REM sleep or rapid eye movement. It is considered a
Speaker:
00:01:39
sign of healthy vascular and neurological function in the
Speaker:
00:01:43
penis. So what I'm trying to say is, when you have morning wood,
Speaker:
00:01:47
it is considered that everything is working down there. You have
Speaker:
00:01:50
healthy vascular system. You have healthy neurological
Speaker:
00:01:55
system. However, the absence of morning erection can have
Speaker:
00:02:00
multiple causes, both benign and pathological. We're just gonna
Speaker:
00:02:05
focus on sleep today. There are many other factors that will
Speaker:
00:02:09
affect your morning erection, but let's focus on sleep as
Speaker:
00:02:14
something that is so simple, but yet so pivotal in your life, and
Speaker:
00:02:19
particularly for your sex life, for every day. Because if you
Speaker:
00:02:23
don't sleep well, you're not going to function that day or
Speaker:
00:02:26
the day after. Sleep is like blinking your eye. It is a must.
Speaker:
00:02:32
Now consider this so the normal sleep cycle is common to wake up
Speaker:
00:02:37
without an erection, but if awakening does not coincide with
Speaker:
00:02:42
REM sleep, then your morning erection may not appear. So
Speaker:
00:02:46
we're going to talk about common causes for no morning erection.
Speaker:
00:02:51
So sleep, it's important. We'll dive into that later. Number two
Speaker:
00:02:54
is aging. So the frequency and rigidity of morning erection
Speaker:
00:02:59
tend to decrease with age due to natural decline in testosterone
Speaker:
00:03:04
and changes in your erection tissue such as age related
Speaker:
00:03:09
atrophy, collagen or scar tissue development that leads to venous
Speaker:
00:03:15
leakage. I have talked about it in my previous episode about
Speaker:
00:03:18
what venous leakage is. So check it out here. So sleep quality
Speaker:
00:03:23
and disturbances, what it does is that it disrupts your
Speaker:
00:03:27
circadian rhythm and can really, really disrupt the mechanic of
Speaker:
00:03:32
your morning erection. Now other physical condition can affect
Speaker:
00:03:37
your morning erection, such as diabetes, heart condition, high
Speaker:
00:03:41
blood pressure, kidney disease, nerve disorder and Peyronie's
Speaker:
00:03:46
disease. Of course, low testosterone could contribute,
Speaker:
00:03:49
but it's not the only reason. Something to consider,
Speaker:
00:03:53
medications, such as high blood pressure medication,
Speaker:
00:03:57
antidepressant, tranquilizer like anxiety medication,
Speaker:
00:04:02
appetite suppressant. I know appetite suppressants are kind
Speaker:
00:04:05
of the big deal now where people are taking it to lose weight,
Speaker:
00:04:08
but that will also affect your morning erection. And medication
Speaker:
00:04:12
for enlarged prostate will affect your morning wood, as
Speaker:
00:04:16
well as any type of painkillers. Depression, anxiety will play a
Speaker:
00:04:22
role into this. And I gotta mention lifestyle factors such
Speaker:
00:04:26
as smoking, excessive alcohol consumption, overweight and
Speaker:
00:04:31
sedentary lifestyle can really impact the vascular health of
Speaker:
00:04:36
blood flow, which then will reduce morning erection.
Speaker:
00:04:40
Now the absence of morning erection is not always a cause
Speaker:
00:04:44
for concern, especially it occurs with aging. But if it is
Speaker:
00:04:48
persistent loss of morning erection and accompanied by
Speaker:
00:04:52
erectile dysfunction during sexual activity may indicate
Speaker:
00:04:56
underlying vascular nerve or hormone that really need an
Speaker:
00:05:00
evaluation with your doctor. Now when to seek advice? Well, you
Speaker:
00:05:05
seek advice is when you have persistent loss of morning
Speaker:
00:05:09
erection with ED. And the first thing you should do is to get
Speaker:
00:05:13
blood work and to really look at your diet, your exercise, your
Speaker:
00:05:18
weight. Are you smoking? How much alcohol you're drinking,
Speaker:
00:05:22
like I talk about my other episode here as well.
Speaker:
00:05:25
So let's dive a little bit into sleep. How does REM sleep affect
Speaker:
00:05:31
morning erection? Rapid eye movement or REM sleep play a
Speaker:
00:05:35
central role because it often happens during sleep, of course,
Speaker:
00:05:41
but that is when dreaming is most common. Dreaming only
Speaker:
00:05:45
occurs in REM sleep. The body experiences a shift from
Speaker:
00:05:50
sympathetic, which is fight or flight, to parasympathetic,
Speaker:
00:05:54
which is rest and digest. Parasympathetic is where you get
Speaker:
00:05:58
your erection. That's where you are relaxed, you want to be in
Speaker:
00:06:02
parasympathetic for morning wood an erection. Sympathetic takes
Speaker:
00:06:07
away your erection. So the parasympathetic nervous system,
Speaker:
00:06:12
especially the nerve that around the pelvic area, stimulate blood
Speaker:
00:06:17
flow to the penis. So REM sleep, stimulate the parasympathetic.
Speaker:
00:06:22
Number two is that men typically experience multiple REM cycle
Speaker:
00:06:28
through the night, and with each REM phase, an erection can occur
Speaker:
00:06:33
4 to 6 times each night, lasting 5 to about 30 minutes. So mother
Speaker:
00:06:39
nature is already helping you exercise your penis at nighttime
Speaker:
00:06:44
as many as 4 to 6 times a night. And what happen is that REM
Speaker:
00:06:49
sleep get longer towards the morning, and the likelihood of
Speaker:
00:06:55
waking up during or just after an REM phase increases. That's
Speaker:
00:07:01
how morning wood is more noticeable in the morning. You
Speaker:
00:07:05
may not notice Morning Wood at nighttime. So during REM sleep,
Speaker:
00:07:10
inhibitory signals from the brain in the area called the
Speaker:
00:07:14
locus coeruleus are reduced. So it's reduced, allowing more
Speaker:
00:07:20
excitatory testosterone mediated pathway to induce an erection.
Speaker:
00:07:27
So the activation of the parasympathetic nervous system
Speaker:
00:07:31
during REM sleep leads to smooth muscle relaxation and also
Speaker:
00:07:38
opening of the penis artery and therefore increasing blood flow
Speaker:
00:07:43
and erection. Now interestingly, testosterone levels are the
Speaker:
00:07:47
highest also in early morning, and also contribute to the
Speaker:
00:07:51
frequency and rigidity of the morning wood. Although it's not
Speaker:
00:07:56
the primary driver at this point, it's really the driver is
Speaker:
00:08:00
REM sleep. So the clinical significance is that the
Speaker:
00:08:03
presence of morning wood is a sign of healthy nerve, healthy
Speaker:
00:08:08
vascular system, and that the absence may indicate issues with
Speaker:
00:08:14
your sleep, your hormones and your vascular and your nerve
Speaker:
00:08:18
health.
Speaker:
00:08:19
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:08:23
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:08:28
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:08:33
not feeling like yourself is exhausting. But here's the
Speaker:
00:08:37
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:08:42
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:08:48
is your step by step, path to sexual confidence and
Speaker:
00:08:53
restoration. No more suffering in silence, no more trial and
Speaker:
00:08:57
error, just real solution, real result and the confidence you
Speaker:
00:09:02
deserve. It's time to take back your power on your term. Let's
Speaker:
00:09:07
get this journey started together. Check out the course
Speaker:
00:09:11
at getwoodnow.com. I'll see you there.
Speaker:
00:09:15
Now, I'm gonna give you some tips in today's episode to how
Speaker:
00:09:20
to improve your REM sleep. Because more REM sleep, more
Speaker:
00:09:26
morning wood, more testosterone, more erection, and better
Speaker:
00:09:31
erection. So number one, maintain a consistent sleep
Speaker:
00:09:35
schedule. Go to bed and wake up at the same time every day,
Speaker:
00:09:39
including the weekends. This regularity helps regulate your
Speaker:
00:09:44
circadian rhythm and ensure you cycle through all your sleep
Speaker:
00:09:49
stages, including REM sleep.
Speaker:
00:09:51
Number two, prioritize sleep duration. REM sleep increases in
Speaker:
00:09:57
the second half of the night, so getting enough sleep, usually
Speaker:
00:10:01
around seven to nine hours for adult is crucial. Short sleep
Speaker:
00:10:06
duration can significantly reduce REM sleep.
Speaker:
00:10:10
Number three, optimize your sleep environment. Keep the
Speaker:
00:10:14
bedroom dark, quiet and cool, ideally cool to 60 to 67 degrees
Speaker:
00:10:22
Fahrenheit. I know that's kind of cool, and your partner may
Speaker:
00:10:27
complain, because I'm always kind of cold nature. Right now
Speaker:
00:10:30
it's 70 degrees, I'm sitting here with a jacket on. So you
Speaker:
00:10:34
got to talk with your partner how much you want to lower that
Speaker:
00:10:37
temperature down to, because I'm always fighting with my husband
Speaker:
00:10:40
when it's around like 67, 65 degrees. But coolness will
Speaker:
00:10:45
actually help you sleep better. And then you can add blackout
Speaker:
00:10:50
curtain, and you can also add white noise machine. Yes, white
Speaker:
00:10:55
noise machines. I'm gonna leave you a link for blackout curtain
Speaker:
00:10:59
and white noise machine in the episode description, because I
Speaker:
00:11:02
use a white noise machine to actually sleep, and also use
Speaker:
00:11:06
that in my office. Also use comfortable bedding on your bed
Speaker:
00:11:10
to minimize this disturbance that can fragment your REM
Speaker:
00:11:15
sleep.
Speaker:
00:11:16
And, number four, avoid substances that disrupt REM
Speaker:
00:11:20
sleep. Yes alcohol. Limit or avoid alcohol before going to
Speaker:
00:11:25
bed, because it could suppress REM sleep by 25%. As well as
Speaker:
00:11:30
caffeine and nicotine, which are stimulant that would delay REM
Speaker:
00:11:35
onset and reduce its duration. So do not take caffeine or
Speaker:
00:11:41
nicotine, at least 6 to 8 hours before bedtime. Yes, 6 to 8
Speaker:
00:11:46
hours. Believe me, I am a caffeine drink or two. I know
Speaker:
00:11:50
that I have to probably stop at around 3pm if I want to have my
Speaker:
00:11:55
good REM sleep.
Speaker:
00:11:56
Number five, establish a relaxing bedtime routine,
Speaker:
00:12:00
meaning engaging in calming activity before bed, such as
Speaker:
00:12:05
reading, not on your iPad or on your phone, no screen. Just
Speaker:
00:12:11
reading simple old fashioned take out a book or newspaper or
Speaker:
00:12:15
magazine to read. Or even listening to soft music or
Speaker:
00:12:19
taking a warm bath or practicing gentle stretching exercises. But
Speaker:
00:12:25
avoid screen time. Avoid anything that stimulates your
Speaker:
00:12:28
brain, especially blue light. That's what comes from the
Speaker:
00:12:31
screen. That will also interrupt your sleep. So avoid the blue
Speaker:
00:12:35
light and screen time, guys.
Speaker:
00:12:37
Number six, exercise regularly, because moderate exercise, which
Speaker:
00:12:41
is about 30 minutes 4 to 5 times a week, or total 150 minutes per
Speaker:
00:12:46
week, is associated with improved sleep quality and more
Speaker:
00:12:52
REM sleep. But avoid intense workout close to bedtime, I
Speaker:
00:12:58
would say, probably not like at least 4 hours before you go to
Speaker:
00:13:02
bed, because it can be very stimulating.
Speaker:
00:13:04
Number seven, manage stress and mental health. So what that
Speaker:
00:13:09
means is that stress and anxiety can really disrupt your REM
Speaker:
00:13:13
sleep. Haven't you noticed sometime when you're kind of
Speaker:
00:13:15
stressed? You know, sleep throughout the night, you keep
Speaker:
00:13:18
waking up. Next day, you wake up more tired, because that's what
Speaker:
00:13:22
happened. You didn't get your REM sleep. So what you can do is
Speaker:
00:13:26
meditation, and then you can also do yoga practices, will
Speaker:
00:13:31
really minimize the stress. And also, if you have sleep apnea,
Speaker:
00:13:36
you need to use your equipment or get diagnosed and control the
Speaker:
00:13:41
sleep apnea.
Speaker:
00:13:42
Number nine, dietary consideration such as consuming
Speaker:
00:13:46
foods rich in magnesium, which is spinach and almond and
Speaker:
00:13:52
tryptophan, which is Turkey, bananas and eggs, may really
Speaker:
00:13:57
support sleep quality, and indirectly benefit sleep. Now I
Speaker:
00:14:01
take a magnesium supplement at nighttime because I don't really
Speaker:
00:14:06
have a lot of time during the daytime to eat a lot of these
Speaker:
00:14:09
vegetables or even eat turkey. So I'll put my favorite
Speaker:
00:14:13
magnesium supplement that I take myself at nighttime. So my
Speaker:
00:14:17
husband and I, we take magnesium and a melatonin chewable for our
Speaker:
00:14:22
sleep routine.
Speaker:
00:14:23
And then number ten, my favorite, replace your old
Speaker:
00:14:26
bedding. Uncomfortable pillows or mattresses can cause
Speaker:
00:14:30
disruption in your sleep. So updating the bedding or fine
Speaker:
00:14:34
sheets, like satin sheet, satin sheet helps with skin, help with
Speaker:
00:14:38
your hair, even satin pillows, I'll put that recommendation
Speaker:
00:14:41
here in my Amazon store. See all these links. And just even
Speaker:
00:14:46
putting a little bit essential oil on the bedding may also
Speaker:
00:14:50
help.
Speaker:
00:14:51
So these are the 10 tips to improve your REM sleep that will
Speaker:
00:14:57
give you better morning erection. Doing better
Speaker:
00:15:01
improvement in your testosterone and better erection overall. So
Speaker:
00:15:05
I hope you find this helpful, and I really, really want to
Speaker:
00:15:10
make sure that I give you all the tools that you need to get
Speaker:
00:15:15
out of ED. So it will mean the world to me if you subscribe to
Speaker:
00:15:20
the channel, get notification, share it with somebody that you
Speaker:
00:15:23
feel may benefit from this. And know that you do not have to
Speaker:
00:15:27
suffer with ED in silence. They're all alternatives to ED.
Speaker:
00:15:31
That's why I created the Modern Man Club to give you the pathway
Speaker:
00:15:37
to get out of ED and the support that you need for things that
Speaker:
00:15:40
really work, to avoid all the confusion that's out there in
Speaker:
00:15:44
the internet. The Modern Man Club is here for you. Check it
Speaker:
00:15:47
out at noedman.com and also know that there are options.
Speaker:
00:15:54
Having said that, I will see you in the next episode, modern man.
Speaker:
00:15:59
And just know that we together can create a sexual revolution
Speaker:
00:16:04
to help men and women have the best sexual health. See you in
Speaker:
00:16:09
the next episode.
Speaker:
00:16:10
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:16:15
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:16:20
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:16:25
not feeling like yourself is exhausting. But here's the
Speaker:
00:16:29
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:16:34
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:16:39
is your step by step, path to sexual confidence and
Speaker:
00:16:44
restoration. No more suffering in silence, no more trial and
Speaker:
00:16:49
error, just real solution, real result and the confidence you
Speaker:
00:16:54
deserve. It's time to take back your power on your term. Let's
Speaker:
00:16:59
get this journey started together. Check out the course
Speaker:
00:17:02
at getwoodnow.com. I'll see you there.
Speaker:
00:17:08
Thanks for listening to the Sexual Health for Men Podcast.
Speaker:
00:17:12
If you love this episode, then please take a screenshot on your
Speaker:
00:17:15
phone and post it on Facebook, Instagram, or wherever you post,
Speaker:
00:17:19
and be sure to tag me and let me know why you like this episode
Speaker:
00:17:22
and what you like to hear in the future. That will help me know
Speaker:
00:17:25
what's great for you and I would love to give you the most
Speaker:
00:17:28
incredible free gift designed to help you improve performance
Speaker:
00:17:31
quickly. Go to my website at sexualhealthformenpodcast.com to
Speaker:
00:17:37
get the book, The Five Common Costly Mistakes Men Make When
Speaker:
00:17:41
Facing ED. I would appreciate if you subscribe, leave a review on
Speaker:
00:17:45
Apple podcasts or wherever you listen. And just know that you
Speaker:
00:17:49
can have sexual vitality for life. I appreciate you until
Speaker:
00:17:52
next time.
00:00:00
This podcast is for you, the Modern Man. I'm Dr Anne Truong,
Speaker:
00:00:05
your host. I'm an intimate health medical doctor and best
Speaker:
00:00:08
selling author of the book, Erectile Dysfunction Fix. I'll
Speaker:
00:00:11
do a deep dive into sexual health and performance and how
Speaker:
00:00:15
it affects men of all ages and backgrounds. So let's get
Speaker:
00:00:18
started, and be sure to visit my website at
Speaker:
00:00:21
sexualhealthformenpodcast.com for more information and
Speaker:
00:00:24
resources from the show. See you on the inside.
Speaker:
00:00:37
Hello there, Modern Man. I'm Dr Anne Truong, I'm a sexual health
Speaker:
00:00:41
specialist. I treated over 7000 men. In this episode, we're
Speaker:
00:00:45
going to talk about what is the relationship between sleep and
Speaker:
00:00:50
your morning erection. Because, as you all know, morning
Speaker:
00:00:55
erection is kind of like your best thing. Kind of like you
Speaker:
00:00:58
wake up and you're like, are you there? Are you awake? Are you
Speaker:
00:01:02
alive? And it's also your barometer on how you're doing.
Speaker:
00:01:06
And I know it's important for men, because you start having it
Speaker:
00:01:09
in puberty, and you have it throughout your life, and when
Speaker:
00:01:13
you don't have it, you kind of miss it, right? Let me know what
Speaker:
00:01:16
you think.
Speaker:
00:01:17
Well, morning erection, or the formal medical term is called
Speaker:
00:01:22
nocturnal penile tumescent (NPT). So they are normal
Speaker:
00:01:28
physiological phenomena that occur during sleep, and
Speaker:
00:01:32
particularly REM sleep or rapid eye movement. It is considered a
Speaker:
00:01:39
sign of healthy vascular and neurological function in the
Speaker:
00:01:43
penis. So what I'm trying to say is, when you have morning wood,
Speaker:
00:01:47
it is considered that everything is working down there. You have
Speaker:
00:01:50
healthy vascular system. You have healthy neurological
Speaker:
00:01:55
system. However, the absence of morning erection can have
Speaker:
00:02:00
multiple causes, both benign and pathological. We're just gonna
Speaker:
00:02:05
focus on sleep today. There are many other factors that will
Speaker:
00:02:09
affect your morning erection, but let's focus on sleep as
Speaker:
00:02:14
something that is so simple, but yet so pivotal in your life, and
Speaker:
00:02:19
particularly for your sex life, for every day. Because if you
Speaker:
00:02:23
don't sleep well, you're not going to function that day or
Speaker:
00:02:26
the day after. Sleep is like blinking your eye. It is a must.
Speaker:
00:02:32
Now consider this so the normal sleep cycle is common to wake up
Speaker:
00:02:37
without an erection, but if awakening does not coincide with
Speaker:
00:02:42
REM sleep, then your morning erection may not appear. So
Speaker:
00:02:46
we're going to talk about common causes for no morning erection.
Speaker:
00:02:51
So sleep, it's important. We'll dive into that later. Number two
Speaker:
00:02:54
is aging. So the frequency and rigidity of morning erection
Speaker:
00:02:59
tend to decrease with age due to natural decline in testosterone
Speaker:
00:03:04
and changes in your erection tissue such as age related
Speaker:
00:03:09
atrophy, collagen or scar tissue development that leads to venous
Speaker:
00:03:15
leakage. I have talked about it in my previous episode about
Speaker:
00:03:18
what venous leakage is. So check it out here. So sleep quality
Speaker:
00:03:23
and disturbances, what it does is that it disrupts your
Speaker:
00:03:27
circadian rhythm and can really, really disrupt the mechanic of
Speaker:
00:03:32
your morning erection. Now other physical condition can affect
Speaker:
00:03:37
your morning erection, such as diabetes, heart condition, high
Speaker:
00:03:41
blood pressure, kidney disease, nerve disorder and Peyronie's
Speaker:
00:03:46
disease. Of course, low testosterone could contribute,
Speaker:
00:03:49
but it's not the only reason. Something to consider,
Speaker:
00:03:53
medications, such as high blood pressure medication,
Speaker:
00:03:57
antidepressant, tranquilizer like anxiety medication,
Speaker:
00:04:02
appetite suppressant. I know appetite suppressants are kind
Speaker:
00:04:05
of the big deal now where people are taking it to lose weight,
Speaker:
00:04:08
but that will also affect your morning erection. And medication
Speaker:
00:04:12
for enlarged prostate will affect your morning wood, as
Speaker:
00:04:16
well as any type of painkillers. Depression, anxiety will play a
Speaker:
00:04:22
role into this. And I gotta mention lifestyle factors such
Speaker:
00:04:26
as smoking, excessive alcohol consumption, overweight and
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00:04:31
sedentary lifestyle can really impact the vascular health of
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00:04:36
blood flow, which then will reduce morning erection.
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00:04:40
Now the absence of morning erection is not always a cause
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00:04:44
for concern, especially it occurs with aging. But if it is
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00:04:48
persistent loss of morning erection and accompanied by
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00:04:52
erectile dysfunction during sexual activity may indicate
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00:04:56
underlying vascular nerve or hormone that really need an
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00:05:00
evaluation with your doctor. Now when to seek advice? Well, you
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00:05:05
seek advice is when you have persistent loss of morning
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00:05:09
erection with ED. And the first thing you should do is to get
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00:05:13
blood work and to really look at your diet, your exercise, your
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00:05:18
weight. Are you smoking? How much alcohol you're drinking,
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00:05:22
like I talk about my other episode here as well.
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00:05:25
So let's dive a little bit into sleep. How does REM sleep affect
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00:05:31
morning erection? Rapid eye movement or REM sleep play a
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00:05:35
central role because it often happens during sleep, of course,
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00:05:41
but that is when dreaming is most common. Dreaming only
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00:05:45
occurs in REM sleep. The body experiences a shift from
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00:05:50
sympathetic, which is fight or flight, to parasympathetic,
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00:05:54
which is rest and digest. Parasympathetic is where you get
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00:05:58
your erection. That's where you are relaxed, you want to be in
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00:06:02
parasympathetic for morning wood an erection. Sympathetic takes
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00:06:07
away your erection. So the parasympathetic nervous system,
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00:06:12
especially the nerve that around the pelvic area, stimulate blood
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00:06:17
flow to the penis. So REM sleep, stimulate the parasympathetic.
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00:06:22
Number two is that men typically experience multiple REM cycle
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00:06:28
through the night, and with each REM phase, an erection can occur
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00:06:33
4 to 6 times each night, lasting 5 to about 30 minutes. So mother
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00:06:39
nature is already helping you exercise your penis at nighttime
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00:06:44
as many as 4 to 6 times a night. And what happen is that REM
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00:06:49
sleep get longer towards the morning, and the likelihood of
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00:06:55
waking up during or just after an REM phase increases. That's
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00:07:01
how morning wood is more noticeable in the morning. You
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00:07:05
may not notice Morning Wood at nighttime. So during REM sleep,
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00:07:10
inhibitory signals from the brain in the area called the
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00:07:14
locus coeruleus are reduced. So it's reduced, allowing more
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00:07:20
excitatory testosterone mediated pathway to induce an erection.
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00:07:27
So the activation of the parasympathetic nervous system
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00:07:31
during REM sleep leads to smooth muscle relaxation and also
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00:07:38
opening of the penis artery and therefore increasing blood flow
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00:07:43
and erection. Now interestingly, testosterone levels are the
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00:07:47
highest also in early morning, and also contribute to the
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00:07:51
frequency and rigidity of the morning wood. Although it's not
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00:07:56
the primary driver at this point, it's really the driver is
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00:08:00
REM sleep. So the clinical significance is that the
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00:08:03
presence of morning wood is a sign of healthy nerve, healthy
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00:08:08
vascular system, and that the absence may indicate issues with
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00:08:14
your sleep, your hormones and your vascular and your nerve
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00:08:18
health.
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00:08:19
Okay, Modern Man, you are not alone and you don't have to
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00:08:23
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:08:28
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:08:33
not feeling like yourself is exhausting. But here's the
Speaker:
00:08:37
truth, you are not broken. You are not alone. You don't have to
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00:08:42
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:08:48
is your step by step, path to sexual confidence and
Speaker:
00:08:53
restoration. No more suffering in silence, no more trial and
Speaker:
00:08:57
error, just real solution, real result and the confidence you
Speaker:
00:09:02
deserve. It's time to take back your power on your term. Let's
Speaker:
00:09:07
get this journey started together. Check out the course
Speaker:
00:09:11
at getwoodnow.com. I'll see you there.
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00:09:15
Now, I'm gonna give you some tips in today's episode to how
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00:09:20
to improve your REM sleep. Because more REM sleep, more
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00:09:26
morning wood, more testosterone, more erection, and better
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00:09:31
erection. So number one, maintain a consistent sleep
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00:09:35
schedule. Go to bed and wake up at the same time every day,
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00:09:39
including the weekends. This regularity helps regulate your
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00:09:44
circadian rhythm and ensure you cycle through all your sleep
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00:09:49
stages, including REM sleep.
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00:09:51
Number two, prioritize sleep duration. REM sleep increases in
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00:09:57
the second half of the night, so getting enough sleep, usually
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00:10:01
around seven to nine hours for adult is crucial. Short sleep
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00:10:06
duration can significantly reduce REM sleep.
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00:10:10
Number three, optimize your sleep environment. Keep the
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00:10:14
bedroom dark, quiet and cool, ideally cool to 60 to 67 degrees
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00:10:22
Fahrenheit. I know that's kind of cool, and your partner may
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00:10:27
complain, because I'm always kind of cold nature. Right now
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00:10:30
it's 70 degrees, I'm sitting here with a jacket on. So you
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00:10:34
got to talk with your partner how much you want to lower that
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00:10:37
temperature down to, because I'm always fighting with my husband
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00:10:40
when it's around like 67, 65 degrees. But coolness will
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00:10:45
actually help you sleep better. And then you can add blackout
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00:10:50
curtain, and you can also add white noise machine. Yes, white
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00:10:55
noise machines. I'm gonna leave you a link for blackout curtain
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00:10:59
and white noise machine in the episode description, because I
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00:11:02
use a white noise machine to actually sleep, and also use
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00:11:06
that in my office. Also use comfortable bedding on your bed
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00:11:10
to minimize this disturbance that can fragment your REM
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00:11:15
sleep.
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00:11:16
And, number four, avoid substances that disrupt REM
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00:11:20
sleep. Yes alcohol. Limit or avoid alcohol before going to
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00:11:25
bed, because it could suppress REM sleep by 25%. As well as
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00:11:30
caffeine and nicotine, which are stimulant that would delay REM
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00:11:35
onset and reduce its duration. So do not take caffeine or
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00:11:41
nicotine, at least 6 to 8 hours before bedtime. Yes, 6 to 8
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00:11:46
hours. Believe me, I am a caffeine drink or two. I know
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00:11:50
that I have to probably stop at around 3pm if I want to have my
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00:11:55
good REM sleep.
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00:11:56
Number five, establish a relaxing bedtime routine,
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00:12:00
meaning engaging in calming activity before bed, such as
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00:12:05
reading, not on your iPad or on your phone, no screen. Just
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00:12:11
reading simple old fashioned take out a book or newspaper or
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00:12:15
magazine to read. Or even listening to soft music or
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00:12:19
taking a warm bath or practicing gentle stretching exercises. But
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00:12:25
avoid screen time. Avoid anything that stimulates your
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00:12:28
brain, especially blue light. That's what comes from the
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00:12:31
screen. That will also interrupt your sleep. So avoid the blue
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00:12:35
light and screen time, guys.
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00:12:37
Number six, exercise regularly, because moderate exercise, which
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00:12:41
is about 30 minutes 4 to 5 times a week, or total 150 minutes per
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00:12:46
week, is associated with improved sleep quality and more
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00:12:52
REM sleep. But avoid intense workout close to bedtime, I
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00:12:58
would say, probably not like at least 4 hours before you go to
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00:13:02
bed, because it can be very stimulating.
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00:13:04
Number seven, manage stress and mental health. So what that
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00:13:09
means is that stress and anxiety can really disrupt your REM
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00:13:13
sleep. Haven't you noticed sometime when you're kind of
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00:13:15
stressed? You know, sleep throughout the night, you keep
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00:13:18
waking up. Next day, you wake up more tired, because that's what
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00:13:22
happened. You didn't get your REM sleep. So what you can do is
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00:13:26
meditation, and then you can also do yoga practices, will
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00:13:31
really minimize the stress. And also, if you have sleep apnea,
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00:13:36
you need to use your equipment or get diagnosed and control the
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00:13:41
sleep apnea.
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00:13:42
Number nine, dietary consideration such as consuming
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00:13:46
foods rich in magnesium, which is spinach and almond and
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00:13:52
tryptophan, which is Turkey, bananas and eggs, may really
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00:13:57
support sleep quality, and indirectly benefit sleep. Now I
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00:14:01
take a magnesium supplement at nighttime because I don't really
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00:14:06
have a lot of time during the daytime to eat a lot of these
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00:14:09
vegetables or even eat turkey. So I'll put my favorite
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00:14:13
magnesium supplement that I take myself at nighttime. So my
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00:14:17
husband and I, we take magnesium and a melatonin chewable for our
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00:14:22
sleep routine.
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00:14:23
And then number ten, my favorite, replace your old
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00:14:26
bedding. Uncomfortable pillows or mattresses can cause
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00:14:30
disruption in your sleep. So updating the bedding or fine
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00:14:34
sheets, like satin sheet, satin sheet helps with skin, help with
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00:14:38
your hair, even satin pillows, I'll put that recommendation
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00:14:41
here in my Amazon store. See all these links. And just even
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00:14:46
putting a little bit essential oil on the bedding may also
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00:14:50
help.
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00:14:51
So these are the 10 tips to improve your REM sleep that will
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00:14:57
give you better morning erection. Doing better
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00:15:01
improvement in your testosterone and better erection overall. So
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00:15:05
I hope you find this helpful, and I really, really want to
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00:15:10
make sure that I give you all the tools that you need to get
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00:15:15
out of ED. So it will mean the world to me if you subscribe to
Speaker:
00:15:20
the channel, get notification, share it with somebody that you
Speaker:
00:15:23
feel may benefit from this. And know that you do not have to
Speaker:
00:15:27
suffer with ED in silence. They're all alternatives to ED.
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00:15:31
That's why I created the Modern Man Club to give you the pathway
Speaker:
00:15:37
to get out of ED and the support that you need for things that
Speaker:
00:15:40
really work, to avoid all the confusion that's out there in
Speaker:
00:15:44
the internet. The Modern Man Club is here for you. Check it
Speaker:
00:15:47
out at noedman.com and also know that there are options.
Speaker:
00:15:54
Having said that, I will see you in the next episode, modern man.
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00:15:59
And just know that we together can create a sexual revolution
Speaker:
00:16:04
to help men and women have the best sexual health. See you in
Speaker:
00:16:09
the next episode.
Speaker:
00:16:10
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:16:15
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:16:20
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:16:25
not feeling like yourself is exhausting. But here's the
Speaker:
00:16:29
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:16:34
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:16:39
is your step by step, path to sexual confidence and
Speaker:
00:16:44
restoration. No more suffering in silence, no more trial and
Speaker:
00:16:49
error, just real solution, real result and the confidence you
Speaker:
00:16:54
deserve. It's time to take back your power on your term. Let's
Speaker:
00:16:59
get this journey started together. Check out the course
Speaker:
00:17:02
at getwoodnow.com. I'll see you there.
Speaker:
00:17:08
Thanks for listening to the Sexual Health for Men Podcast.
Speaker:
00:17:12
If you love this episode, then please take a screenshot on your
Speaker:
00:17:15
phone and post it on Facebook, Instagram, or wherever you post,
Speaker:
00:17:19
and be sure to tag me and let me know why you like this episode
Speaker:
00:17:22
and what you like to hear in the future. That will help me know
Speaker:
00:17:25
what's great for you and I would love to give you the most
Speaker:
00:17:28
incredible free gift designed to help you improve performance
Speaker:
00:17:31
quickly. Go to my website at sexualhealthformenpodcast.com to
Speaker:
00:17:37
get the book, The Five Common Costly Mistakes Men Make When
Speaker:
00:17:41
Facing ED. I would appreciate if you subscribe, leave a review on
Speaker:
00:17:45
Apple podcasts or wherever you listen. And just know that you
Speaker:
00:17:49
can have sexual vitality for life. I appreciate you until
Speaker:
00:17:52
next time.
