Sleep is crucial for health, and sexual health is equally important. When you can hardly open your eyes, it is difficult to have sexual intercourse.
Many of us are aware of the benefits of rest, but often fail to get enough sleep. Daily chores, work deadlines, family responsibilities, emotional distress, hormonal changes, and certain diseases are just some of the reasons why we toss and turn. To be honest, the temptation of having a constant access to our phones and checking them all the time does us no good at all.
If you suffer from insomnia (which is defined by the American Academy of Sleep Medicine as: difficulty falling asleep, difficulty maintaining sleep throughout the night, or waking up too early in the morning), please try the following suggestions:
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the late afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
The popularity of sleep apps is undeniable. While they can help identify issues or remind users to employ the tips above, many experts advise using caution. According to a recent New York Times article, “… some sleep specialists caution that these apps and devices may provide inaccurate data and can even exacerbate symptoms of insomnia. Fiddling with your phone in bed, after all, is bad sleep hygiene. And for some, worrying about sleep goals can make bedtime anxiety even worse” (NYT, June 13, 2019).
If these lifestyle changes fail to improve your sleep, please consult your doctor. They may recommend a sleep test to determine the next steps. Usually, these tests can be conducted in your comfortable home without affecting your privacy. Finally, don't let sleep become a luxury - make it a priority. This will have a huge impact on your sex life and overall health!