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How Pornography Affects Sleep? (Does Watching Porn Before Bed Help or Harm Sleep?) (Does Watching Porn Cause Sleep Problems)
While some individuals fall asleep directly after watching pornography, others report sleep problems after viewing. Pornography can interfere with sleep through multiple pathways:
1. Screen Exposure
Today, pornography is easily accessible for watching through screens, including smartphones, tablets, or computers. Watching through screens increases the exposure to artificial blue light from these devices, leading to:
Melatonin Suppression (How porn affects melatonin levels?): Melatonin is considered the sleep hormone. When you watch pornography in the evening through screens, it will lead to exposure to high doses of blue light which suppresses melatonin production, making it harder to fall asleep (3).
Increased Alertness: Indeed, pornography might increase your adrenaline or stress hormone levels that keep the brain engaged, delaying sleep onset (4).
2. Dopamine Overload
Pleasure sensation is one of the important intentions for many individuals who seek pornography viewing.
It is worth noting that pornography consumption triggers a significant release of dopamine, the “pleasure chemical” (5). While dopamine is essential for motivation and reward processing, excessive stimulation can lead to hyperstimulation of the brain activity. When you watch pornography before sleep, you make it harder for your brain to shut down for sleep.
3. Sexual Arousal and Insomnia
Pornography, by its nature, stimulates sexual arousal. Some of us –during or after watching pornography- would do the act of masturbation. The latter is the stimulation of the individual’s sexual organs, aiming for more sexual pleasure.
To your knowledge, doing masturbation or engaging in other sexual activity such as sexual intercourse with a partner are considered types of physical activities. This will be associated with activation in the sympathetic system (fight or flight response) which leads to an increase in the heart rate and increased levels of adrenaline and cortisol (stress hormone) which would make sleep harder.
4. Addiction-Like Patterns and Sleep Deprivation
In the last few years, pornography was considered an addictive material similar to substance abuse (6). Some users experience difficulty controlling their viewing habits, resulting in chronic sleep deprivation.
5. Poor Mental Health
It is well known that poor mental health is a risk factor for many sleep disorders.
A recent research study from the United States which included 1864 participants indicated that watching pornography is associated with significant levels of depression and anxiety. Surprisingly, watching pornography once to several times per day was associated with 172% odds of developing stress and anxiety, while the odds decreased by 134% and 61% if the participant watched pornography once to several times per week or 3 times or less per month, in order (7).
Furthermore, some individuals feel guilty about their pornography consumption, leading to intrusive thoughts that interfere with sleep.
6. Overthinking
When you watch porn and see how actors enjoy their intercourse, you might face overthinking about your future relationship (will you enjoy it like actors?), your sexual frustration with your current partner,…etc. Overthinking will stimulate your brain and make it harder to sleep.
7. Sexual Problems
Sexual functioning is one of the important factors for getting good sleep (8). A Swedish research study reported that watching pornography ≥3 times per week was associated with many sexual problems, including too early orgasm, too late orgasm, erection problems and vaginal dryness (9).
How to Minimize the Negative Effects on Sleep? (How to Stop Watching Porn at Night to Improve Sleep) (Ways to Improve Sleep Without Watching Porn)
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Replace Pornography With Other Activities
Have you ever asked yourself why you are watching porn movies? There are many entertainment activities that you can do in your life other than pornography viewing such as practicing sports, reading,.etc. The first step of improving your sleep habit is to limit pornography viewing. Do not postpone it till tomorrow; start from now!
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Limit Screen Time Before Bed
It is advisable to limit screen use before sleep. As we know, screen time disrupts our sleep. However, in this case, prolonged screen time can increase your susceptibility to watching pornography when you see some sexual ads on social media or someone recommends a certain pornography movie.
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Practice Sports
Practicing sports is important for our overall health. It provides you with an excellent source of dopamine other than watching pornography. Furthermore, doing exercise would make you tired at night and help you to sleep faster, giving you no time or opportunity to watch pornography.
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Find Alternative Relaxation Techniques
You have to engage in relaxing activities such as reading, meditation,…etc of activities that could replace pornography viewing for relaxation.
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Adopt a Healthy Sleep Routine
Maintain a consistent sleep schedule and sleep in dark and quiet room.
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Avoid Stimulants Before Sleep
Do not drink coffee, eat large and spicy meal, drink alcohol or smoke nicotine before bedtime. Since they are associated with arousal and will decrease your sleep potential.
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Ask for Help
Engage in groups or communities to help you stop watching pornography
It is important to see a doctor if you suspect pornography addiction, facing sleep problems or sexual problems during your sexual intercourse.
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Sexual Consultation
Although there are few sexual concealers, a consultation with them about your sexual needs, desires and sexual frustration with your partner, could be of significant help for you to conquer such problems that would be the main reasons for you to engage in pornography viewing.
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Marriage!
Missing a partner -to participate sex with- is one of the main causes to watch pornography. Science indicates that married individuals had better quality of life, a low incidence of chronic diseases and a sensation of security, and emotional and sexual satisfaction (10). …