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This podcast is for you, the
Modern Man. I'm Dr Anne Truong,

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your host. I'm an intimate
health medical doctor and best

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selling author of the book,
Erectile Dysfunction Fix. I'll

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do a deep dive into sexual
health and performance and how

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it affects men of all ages and
backgrounds. So let's get

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started, and be sure to visit my
website at

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sexualhealthformenpodcast.com
for more information and

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resources from the show. See you
on the inside.

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Hello there, Modern Man. I'm Dr
Anne Truong, I'm a sexual health

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specialist. I treated over 7000
men. In this episode, we're

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going to talk about what is the
relationship between sleep and

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your morning erection. Because,
as you all know, morning

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erection is kind of like your
best thing. Kind of like you

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wake up and you're like, are you
there? Are you awake? Are you

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alive? And it's also your
barometer on how you're doing.

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And I know it's important for
men, because you start having it

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in puberty, and you have it
throughout your life, and when

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you don't have it, you kind of
miss it, right? Let me know what

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you think.

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Well, morning erection, or the
formal medical term is called

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nocturnal penile tumescent
(NPT). So they are normal

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physiological phenomena that
occur during sleep, and

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particularly REM sleep or rapid
eye movement. It is considered a

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sign of healthy vascular and
neurological function in the

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penis. So what I'm trying to say
is, when you have morning wood,

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it is considered that everything
is working down there. You have

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healthy vascular system. You
have healthy neurological

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system. However, the absence of
morning erection can have

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multiple causes, both benign and
pathological. We're just gonna

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focus on sleep today. There are
many other factors that will

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affect your morning erection,
but let's focus on sleep as

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something that is so simple, but
yet so pivotal in your life, and

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particularly for your sex life,
for every day. Because if you

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don't sleep well, you're not
going to function that day or

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the day after. Sleep is like
blinking your eye. It is a must.

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Now consider this so the normal
sleep cycle is common to wake up

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without an erection, but if
awakening does not coincide with

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REM sleep, then your morning
erection may not appear. So

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we're going to talk about common
causes for no morning erection.

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So sleep, it's important. We'll
dive into that later. Number two

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is aging. So the frequency and
rigidity of morning erection

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tend to decrease with age due to
natural decline in testosterone

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and changes in your erection
tissue such as age related

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atrophy, collagen or scar tissue
development that leads to venous

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leakage. I have talked about it
in my previous episode about

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what venous leakage is. So check
it out here. So sleep quality

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and disturbances, what it does
is that it disrupts your

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circadian rhythm and can really,
really disrupt the mechanic of

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your morning erection. Now other
physical condition can affect

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your morning erection, such as
diabetes, heart condition, high

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blood pressure, kidney disease,
nerve disorder and Peyronie's

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disease. Of course, low
testosterone could contribute,

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but it's not the only reason.
Something to consider,

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medications, such as high blood
pressure medication,

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antidepressant, tranquilizer
like anxiety medication,

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appetite suppressant. I know
appetite suppressants are kind

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of the big deal now where people
are taking it to lose weight,

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but that will also affect your
morning erection. And medication

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for enlarged prostate will
affect your morning wood, as

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well as any type of painkillers.
Depression, anxiety will play a

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role into this. And I gotta
mention lifestyle factors such

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as smoking, excessive alcohol
consumption, overweight and

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sedentary lifestyle can really
impact the vascular health of

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blood flow, which then will
reduce morning erection.

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Now the absence of morning
erection is not always a cause

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for concern, especially it
occurs with aging. But if it is

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persistent loss of morning
erection and accompanied by

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erectile dysfunction during
sexual activity may indicate

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underlying vascular nerve or
hormone that really need an

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evaluation with your doctor. Now
when to seek advice? Well, you

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seek advice is when you have
persistent loss of morning

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erection with ED. And the first
thing you should do is to get

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blood work and to really look at
your diet, your exercise, your

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weight. Are you smoking? How
much alcohol you're drinking,

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like I talk about my other
episode here as well.

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So let's dive a little bit into
sleep. How does REM sleep affect

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morning erection? Rapid eye
movement or REM sleep play a

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central role because it often
happens during sleep, of course,

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but that is when dreaming is
most common. Dreaming only

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occurs in REM sleep. The body
experiences a shift from

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sympathetic, which is fight or
flight, to parasympathetic,

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which is rest and digest.
Parasympathetic is where you get

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your erection. That's where you
are relaxed, you want to be in

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parasympathetic for morning wood
an erection. Sympathetic takes

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away your erection. So the
parasympathetic nervous system,

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especially the nerve that around
the pelvic area, stimulate blood

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flow to the penis. So REM sleep,
stimulate the parasympathetic.

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Number two is that men typically
experience multiple REM cycle

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through the night, and with each
REM phase, an erection can occur

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4 to 6 times each night, lasting
5 to about 30 minutes. So mother

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nature is already helping you
exercise your penis at nighttime

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as many as 4 to 6 times a night.
And what happen is that REM

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sleep get longer towards the
morning, and the likelihood of

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waking up during or just after
an REM phase increases. That's

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how morning wood is more
noticeable in the morning. You

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may not notice Morning Wood at
nighttime. So during REM sleep,

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inhibitory signals from the
brain in the area called the

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locus coeruleus are reduced. So
it's reduced, allowing more

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excitatory testosterone mediated
pathway to induce an erection.

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So the activation of the
parasympathetic nervous system

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during REM sleep leads to smooth
muscle relaxation and also

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opening of the penis artery and
therefore increasing blood flow

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and erection. Now interestingly,
testosterone levels are the

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highest also in early morning,
and also contribute to the

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frequency and rigidity of the
morning wood. Although it's not

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the primary driver at this
point, it's really the driver is

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REM sleep. So the clinical
significance is that the

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presence of morning wood is a
sign of healthy nerve, healthy

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vascular system, and that the
absence may indicate issues with

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your sleep, your hormones and
your vascular and your nerve

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health.

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Okay, Modern Man, you are not
alone and you don't have to

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00:08:23,320 --> 00:08:28,450
suffer anymore. ED can feel
isolating, frustrating, and even

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defeating. The endless guessing,
the quiet shame, the weight of

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00:08:33,400 --> 00:08:37,510
not feeling like yourself is
exhausting. But here's the

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truth, you are not broken. You
are not alone. You don't have to

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figure this out alone anymore.
The Get Wood Now Boost Program

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is your step by step, path to
sexual confidence and

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restoration. No more suffering
in silence, no more trial and

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error, just real solution, real
result and the confidence you

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00:09:02,590 --> 00:09:07,510
deserve. It's time to take back
your power on your term. Let's

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00:09:07,510 --> 00:09:11,110
get this journey started
together. Check out the course

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00:09:11,200 --> 00:09:15,550
at getwoodnow.com. I'll see you
there.

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00:09:15,610 --> 00:09:20,500
Now, I'm gonna give you some
tips in today's episode to how

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to improve your REM sleep.
Because more REM sleep, more

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morning wood, more testosterone,
more erection, and better

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erection. So number one,
maintain a consistent sleep

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schedule. Go to bed and wake up
at the same time every day,

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including the weekends. This
regularity helps regulate your

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circadian rhythm and ensure you
cycle through all your sleep

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stages, including REM sleep.

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Number two, prioritize sleep
duration. REM sleep increases in

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the second half of the night, so
getting enough sleep, usually

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around seven to nine hours for
adult is crucial. Short sleep

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duration can significantly
reduce REM sleep.

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Number three, optimize your
sleep environment. Keep the

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bedroom dark, quiet and cool,
ideally cool to 60 to 67 degrees

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Fahrenheit. I know that's kind
of cool, and your partner may

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complain, because I'm always
kind of cold nature. Right now

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it's 70 degrees, I'm sitting
here with a jacket on. So you

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got to talk with your partner
how much you want to lower that

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temperature down to, because I'm
always fighting with my husband

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when it's around like 67, 65
degrees. But coolness will

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actually help you sleep better.
And then you can add blackout

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curtain, and you can also add
white noise machine. Yes, white

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noise machines. I'm gonna leave
you a link for blackout curtain

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and white noise machine in the
episode description, because I

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use a white noise machine to
actually sleep, and also use

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that in my office. Also use
comfortable bedding on your bed

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to minimize this disturbance
that can fragment your REM

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sleep.

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And, number four, avoid
substances that disrupt REM

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sleep. Yes alcohol. Limit or
avoid alcohol before going to

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bed, because it could suppress
REM sleep by 25%. As well as

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caffeine and nicotine, which are
stimulant that would delay REM

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onset and reduce its duration.
So do not take caffeine or

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nicotine, at least 6 to 8 hours
before bedtime. Yes, 6 to 8

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hours. Believe me, I am a
caffeine drink or two. I know

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that I have to probably stop at
around 3pm if I want to have my

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good REM sleep.

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Number five, establish a
relaxing bedtime routine,

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meaning engaging in calming
activity before bed, such as

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reading, not on your iPad or on
your phone, no screen. Just

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reading simple old fashioned
take out a book or newspaper or

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magazine to read. Or even
listening to soft music or

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taking a warm bath or practicing
gentle stretching exercises. But

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avoid screen time. Avoid
anything that stimulates your

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brain, especially blue light.
That's what comes from the

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screen. That will also interrupt
your sleep. So avoid the blue

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light and screen time, guys.

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Number six, exercise regularly,
because moderate exercise, which

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is about 30 minutes 4 to 5 times
a week, or total 150 minutes per

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week, is associated with
improved sleep quality and more

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REM sleep. But avoid intense
workout close to bedtime, I

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would say, probably not like at
least 4 hours before you go to

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bed, because it can be very
stimulating.

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Number seven, manage stress and
mental health. So what that

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means is that stress and anxiety
can really disrupt your REM

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sleep. Haven't you noticed
sometime when you're kind of

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stressed? You know, sleep
throughout the night, you keep

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waking up. Next day, you wake up
more tired, because that's what

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happened. You didn't get your
REM sleep. So what you can do is

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meditation, and then you can
also do yoga practices, will

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really minimize the stress. And
also, if you have sleep apnea,

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you need to use your equipment
or get diagnosed and control the

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sleep apnea.

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Number nine, dietary
consideration such as consuming

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foods rich in magnesium, which
is spinach and almond and

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tryptophan, which is Turkey,
bananas and eggs, may really

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support sleep quality, and
indirectly benefit sleep. Now I

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00:14:01,830 --> 00:14:06,510
take a magnesium supplement at
nighttime because I don't really

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have a lot of time during the
daytime to eat a lot of these

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vegetables or even eat turkey.
So I'll put my favorite

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magnesium supplement that I take
myself at nighttime. So my

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husband and I, we take magnesium
and a melatonin chewable for our

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sleep routine.

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And then number ten, my
favorite, replace your old

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bedding. Uncomfortable pillows
or mattresses can cause

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disruption in your sleep. So
updating the bedding or fine

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sheets, like satin sheet, satin
sheet helps with skin, help with

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your hair, even satin pillows,
I'll put that recommendation

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here in my Amazon store. See all
these links. And just even

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putting a little bit essential
oil on the bedding may also

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help.

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So these are the 10 tips to
improve your REM sleep that will

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give you better morning
erection. Doing better

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improvement in your testosterone
and better erection overall. So

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00:15:05,760 --> 00:15:10,380
I hope you find this helpful,
and I really, really want to

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00:15:10,380 --> 00:15:15,480
make sure that I give you all
the tools that you need to get

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00:15:15,510 --> 00:15:20,130
out of ED. So it will  mean the
world to me if you subscribe to

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00:15:20,130 --> 00:15:23,460
the channel, get notification,
share it with somebody that you

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00:15:23,460 --> 00:15:27,450
feel may benefit from this. And
know that you do not have to

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00:15:27,450 --> 00:15:31,890
suffer with ED in silence.
They're all alternatives to ED.

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00:15:31,920 --> 00:15:37,050
That's why I created the Modern
Man Club to give you the pathway

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00:15:37,050 --> 00:15:40,920
to get out of ED and the support
that you need for things that

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00:15:40,920 --> 00:15:44,280
really work, to avoid all the
confusion that's out there in

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00:15:44,310 --> 00:15:47,310
the internet. The Modern Man
Club is here for you. Check it

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00:15:47,310 --> 00:15:54,420
out at noedman.com and also know
that there are options.

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00:15:54,510 --> 00:15:59,160
Having said that, I will see you
in the next episode, modern man.

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00:15:59,280 --> 00:16:04,530
And just know that we together
can create a sexual revolution

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00:16:04,770 --> 00:16:09,810
to help men and women have the
best sexual health. See you in

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00:16:09,810 --> 00:16:10,680
the next episode.

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Okay, Modern Man, you are not
alone and you don't have to

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00:16:15,000 --> 00:16:20,130
suffer anymore. ED can feel
isolating, frustrating, and even

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00:16:20,130 --> 00:16:25,080
defeating. The endless guessing,
the quiet shame, the weight of

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not feeling like yourself is
exhausting. But here's the

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truth, you are not broken. You
are not alone. You don't have to

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00:16:34,500 --> 00:16:39,570
figure this out alone anymore.
The Get Wood Now Boost Program

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is your step by step, path to
sexual confidence and

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restoration. No more suffering
in silence, no more trial and

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00:16:49,410 --> 00:16:54,270
error, just real solution, real
result and the confidence you

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deserve. It's time to take back
your power on your term. Let's

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get this journey started
together. Check out the course

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at getwoodnow.com. I'll see you
there.

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00:17:08,280 --> 00:17:11,460
Thanks for listening to the
Sexual Health for Men Podcast.

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00:17:12,060 --> 00:17:15,480
If you love this episode, then
please take a screenshot on your

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00:17:15,480 --> 00:17:18,900
phone and post it on Facebook,
Instagram, or wherever you post,

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00:17:19,260 --> 00:17:22,530
and be sure to tag me and let me
know why you like this episode

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00:17:22,710 --> 00:17:25,620
and what you like to hear in the
future. That will help me know

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00:17:25,620 --> 00:17:28,650
what's great for you and I would
love to give you the most

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00:17:28,650 --> 00:17:31,680
incredible free gift designed to
help you improve performance

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00:17:31,680 --> 00:17:37,620
quickly. Go to my website at
sexualhealthformenpodcast.com to

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00:17:37,620 --> 00:17:41,430
get the book, The Five Common
Costly Mistakes Men Make When

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Facing ED. I would appreciate if
you subscribe, leave a review on

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00:17:45,420 --> 00:17:49,320
Apple podcasts or wherever you
listen. And just know that you

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00:17:49,320 --> 00:17:52,980
can have sexual vitality for
life. I appreciate you until

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00:17:52,980 --> 00:17:53,730
next time.