Addiction has become a major problem in today’s society. Whether it is video games, drugs, alcohol, or porn, people find themselves addicted to something, and it impacts their sleep. Porn addiction can be a difficult thing to overcome. It’s hard for the addict to function in society, and it has even been shown that addiction can lead to depression or, worse, suicide. But there is hope. Many experts have come up with ways of curbing addiction by focusing on sleep quality as one of the main factors. Here are ways porn addiction negatively affects sleep and what you should do to fix the issue.
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What is Addiction?
Addiction is commonly defined by the American Psychiatric Association (APA). The APA lists addiction as a disorder where individuals feel they need to partake in gambling, drinking, or porn. Many people often mistake addiction for abuse. Although this comes into play when discussing alcohol and drugs, it can also refer to any activity that has become a problem in one’s life. When it comes to porn addiction, the individual will become obsessed with porn material and neglect sleep and other daily activities.
Effects on Sleep
Now that you know what porn addiction is, let’s look at how it affects sleep and why it is such a big issue. Addiction will affect the quality of your sleep and how long you are sleeping, and how many times you wake up during the night. All of these will put your body under stress and cause your body to suffer in many ways.
Chemical Imbalance
When you are addicted to pornography or any other activity, your body’s chemical levels will become unbalanced. When you are stressed, the chemicals serotonin and norepinephrine go up in your system and help to relax you. If they remain high, this can lead to depression and anxiety for many people. These chemicals will remain high by spending so much time viewing porn excessively. As mentioned, this can lead to depression or even suicidal thoughts.
Sleep Debt
Anyone who has ever taken a basic psychology course knows about sleep debt. It is the idea that you are staying up too late and not getting enough sleep or rest to function normally throughout the day. This also applies to porn addiction. Even if you are only watching porn for a few days, your body can build up a sleep debt that will impact you throughout the day. This is especially true when you are addicted and viewing porn often during the day and at night before bed.
Negative Emotions
When you are addicted to something, you will experience some negative emotions. Although exciting feelings can be felt when watching porn, most addicts report feeling guilty or ashamed afterward. This can lead to more stress and anxiety that can affect your sleep. People who do not get enough sleep often feel depressed the next day, triggering even more of these feelings.
Sleep Paralysis
When you are in a deep sleep, your body paralyzes itself to keep you from moving around too much during the REM stage. When addicts stay up late, they will experience this paralysis, leading to terrifying experiences one might call “night terrors.” Many people report finding themselves unable to move, speak, or even breathe.
Snoring
When you are sleeping, your muscles will relax throughout the body, including your throat. This causes some people to snore during sleep. A side-effect of addiction is muscle tension which keeps the throat closed all night long. If you find yourself snoring more often, it could be a sign of addiction.
Erectile Dysfunction
Most addicts report having trouble achieving or maintaining an erection while using porn. This is because porn triggers dopamine in the brain, which arouses you. Once this wears off, it causes the process of maintaining an erection difficult.
Insomnia
It is not surprising that addicts have a hard time sleeping, considering the amount of energy that goes into their addiction. Most people with addictions know that pornography can interrupt sleep, but many do not realize how these activities impact their nightly rest. Addicts stay up late watching porn videos, resulting in a lack of quality sleep. According to the American Sleep Association, 42 million adults have insomnia. And addiction can cause or greatly worsen this problem. This is why experts recommend addicts make it part of their daily routine to get more exercise and consider seeing a doctor if they find themselves with an unshakeable case of insomnia for more than two weeks.
Long-Term Effects on the Brain
Addiction also has long-term effects on the brain. This is especially clear in the case of drug addicts, but it can happen with other forms of addiction as well. These negative effects include sleep apnea, constant nightmares, insomnia, and restlessness. This results from neurotransmitters not transmitting well when porn watching disrupts sleep. As far as reducing these side effects are concerned, it might take some time for the brain to return to its original state. The best way to do this is by abstaining from watching pornography.
How to Fix the Problem of Porn Addiction
1. Self-Control
Self-control is one of the hardest things to learn in life. Not only do you have to be able to control your actions, but you also need to keep an eye on your thoughts and how you’re feeling at all times. Addicts don’t have the internal controls to control their behavior, which is why addicts need to seek help immediately. They need to start with self-control. If you know someone who might be addicted or struggling with addiction yourself, make sure that you start practicing good habits right away. It takes some time, but eventually, you’ll start forming good habits that keep you from going down a dark path.
2. Exercise Regularly
Exercise is another great way to relax. If you exercise regularly, you’ll notice that your stress level decreases. Plus, exercising helps burn calories, which means you’ll lose weight over time.
3. Seek Professional Help
You don’t have to suffer through porn addiction alone. Professional treatment centers specialize in helping men and women overcome their porn addiction. These programs offer effective treatments to help you break free from your obsession with pornography.
4. Find Support Groups
There are plenty of support groups online where you can find others who share similar experiences with your own. Talking to someone who understands what you’re going through can make a huge difference in your recovery process.
5. Distract Yourself
Once you’ve decided that you need some help and started working with a sleep expert, you need to distract yourself from the addiction. Addiction is often an escape for many people. They are using it to either forget about their problems or have fun with themselves and their friends simultaneously. One of the best things you can do is find ways to connect with people in healthy ways. You can find people online who want to engage with you and help you feel good, and talk about your addiction and how they overcame it themselves.
6. Make Sure You’re Getting Enough Sleep
Although this might seem like common sense, it’s one of the most important things that you can do. Many addicts are not getting enough sleep to make up for their addiction. Whether staying up late or waking up early, many addicts cannot get a good night’s rest. Sleeping experts have been able to help most addicts that are unable to sleep at night with their addiction.
7. Ditch Screens One Hour Before Going to Sleep
Another common problem with addicts is that their sleep schedule isn’t normal. Many people addicted to video games, drugs, and alcohol stay up late and don’t allow themselves to get enough sleep, making it difficult for them to function the next day. Try getting rid of your screens one hour before bedtime. It’ll help you get ready for bed and relax when you go to sleep. As time goes on, you’ll be able to fall asleep much easier, and your addiction will seem less fun in comparison.
8. Set Alarm
Set the alarm for yourself. This will help you fight the temptation to stay up late and try to stop your addiction. Many addicts have been able to break their addictions by simply setting a time to go to sleep each night and making sure that they wake up early enough the next morning. This alone has helped many addicts overcome their struggles.
9. Understand Your Addiction
Pornography is addictive because it gives you a temporary rush of pleasure. When you first start watching porn, you may think it feels great. However, after a while, you begin to crave more and more of it. You may even become obsessed with it.
10. Realize That Porn Is Not Healthy
Pornography is harmful to your physical health. Watching too much pornography can lead to erectile dysfunction, premature ejaculation, and other sexual disorders. Additionally, excessive viewing of pornography can negatively impact your mental health.
11. Avoid Distractions
When you’re trying to kick your porn addiction, avoid distractions such as social media sites or television shows. Instead, focus on doing something productive, like reading a book or working out.
12. Stay Away from Porn Sites
If you still find yourself craving pornography, try avoiding websites that feature pornographic content. This way, you’ll be less likely to get caught up in your addiction.
13. Use Meditation to Relax
Meditation has been proven to reduce stress levels. So, if you’re feeling stressed out, try meditating. The act of focusing on your breathing will help calm your mind.
Conclusion
It takes time to overcome your porn addiction. But, once you do, you’ll feel so much better about yourself. You’ll probably want to share your newfound confidence with others. This helps you gain self-confidence. And, this will make you feel good about yourself. Employ the above-discussed tips to help you overcome your porn addiction.
