Bring Back your Morning Wood: A Clinically Grounded Playbook

“Morning wood” (the clinical term is nocturnal penile tumescence, or NPT) is a normal, REM‑sleep–linked phenomenon that tends to become less frequent and less rigid with age. That decline is measurable on sleep-lab tests and becomes more pronounced after midlife.(AUANews)

1) Fix sleep first—protect REM.
NPT rides on healthy sleep. Even a week of curtailed sleep can lower daytime testosterone in men; chronic sleep fragmentation (including from snoring or apnea) is associated with reduced testosterone and weaker erections. If you snore, gasp, or wake unrefreshed, get screened for obstructive sleep apnea—treating apnea (often with CPAP) improves erectile function for many men. Aim for a consistent schedule and 7–9 hours.(JAMA Network)

2) Train your heart to help your erections.
Aerobic exercise is one of the most reliable non‑drug ways to improve erectile function; randomized trials show meaningful gains on standard ED scores. Pair this with modest weight loss and a Mediterranean‑style diet—together they can restore normal function in a substantial subset of men with obesity/metabolic risk. Target 150–300 minutes/week of moderate cardio plus 2 days of resistance work.(OUP Academic)

3) Strengthen the “hardware”: pelvic floor.
Targeted pelvic‑floor muscle training (think high‑quality “male Kegels” with proper cueing and progression) improved erectile function in a randomized trial and is supported by systematic reviews as a low‑risk add‑on. A pelvic health physical therapist can teach correct technique.(Europe PMC)

4) Audit meds and substances.
Some prescription drugs—certain antidepressants (SSRIs), thiazide diuretics and beta‑blockers for blood pressure, and 5‑alpha‑reductase inhibitors (finasteride/dutasteride for hair/prostate)—can contribute to ED and fewer morning erections. Don’t stop anything on your own; ask your clinician about alternatives. Heavy alcohol use and smoking both impair endothelial function; quitting smoking and moderating alcohol can improve erections.(MedlinePlus)

5) Treat the “pipes,” not just the symptoms.
Erectile dysfunction is now considered a risk‑enhancing marker for cardiovascular disease. Use it as motivation to optimize blood pressure, lipids, blood sugar, and weight—with your clinician’s help. What’s good for your arteries is good for your erections.(American College of Cardiology)

6) Use proven therapies when appropriate.
If lifestyle steps aren’t enough, PDE5 inhibitors (e.g., sildenafil, tadalafil) are first‑line and effective for most men—unless you take nitrates or have specific contraindications.  

Some high quality naturally sourced supplements, containing ingredients such as Yohimbe, L-Citrulline, L-Arginine, Ginkgo Biloba, Fenugreek, Tribulus Terrestris, Zinc, and various vitamins (such as D, B6, B9, and B3) can also help.  VIGORLABS^® offers a wide array of premium supplements with blends containing many of these ingredients.

For men with true, lab‑confirmed hypogonadism, testosterone therapy can improve sexual symptoms (including morning erections), but it should only be used after proper diagnosis and monitoring.(American Urological Association)

When to see a clinician fast

• A sudden, persistent loss of morning erections
• ED plus exertional chest pain, breathlessness, or leg pain (possible vascular disease)
• Loud snoring, witnessed apneas, or severe daytime sleepiness (possible sleep apnea)
• Low libido, fatigue, or other symptoms suggestive of low testosterone

Bottom line: To “bring back” morning wood, build the foundations (sleep, fitness, weight, pelvic floor), remove brakes (meds, smoking, heavy alcohol), and treat underlying conditions (apnea, cardiometabolic risks). Then, if needed, layer on evidence‑based therapies. Most men can improve morning erections by tackling these levers—safely and sustainably.(AUANews)

This article is for general education and isn’t a substitute for personal medical advice.

VIGORLABS® products have not been evaluated by the Food and Drug Administration. VIGORLABS® products are not intended to diagnose, treat, cure, or prevent any disease.