From Polyphasic Sleep Wiki

Nofap is the practice of intentionally abstaining from masturbation and porn for a longer period of time. In modern society, porn is accessible like never before. There are hundreds of genres, fetishes and other non-natural categories. Each time porn is viewed, a rush of dopamine rewards the brain which will lead to addiction and its effect on the brain is similar to some drugs[1]. This rush of dopamine causes the dopamine receptors to get blocked in the brain, leading to a tolerance[2]. This tolerance will have negative health effects mentally and physically depending on how strong the addiction has delevoped[3]. Porn rewires the brain, leading to even more health problems[4].

Possible negative effects of porn consumption

  • Attention-deficit/hyperactivity disorder (developing ADHD)
  • Avoiding social interactions
  • Brain fog
  • Depression
  • Diminished learning capability
  • Divorce rate is doubled[5]
  • Engaging in risky antisocial behaviours
  • Higher chance engaging in other addictive behaviours such as drinking, gambling etc.
  • Increased risk of suicide
  • Insecurity
  • Lack of Motivation
  • Less self-control
  • Loneliness
  • Low self-confidence
  • Lower Intelligence (IQ)[4][6]
  • Nervousness
  • Poor concentration
  • Poor self-esteem
  • Poorer physical health
  • Porn develops fetishes[7]
  • Procrastination
  • Real sex less enjoyable
  • Relationship problems
  • Sexual dysfunction[8]
  • Sleep problems[9]
  • Slower learning
  • Social Anxiety
  • Stress
  • Worse quality of life

Possible effects on Polyphasic Sleep Adaptation

  • The tolerance to dopamine absorption that porn addiction has created in affected people, will lead to a general loss of motivation in daily life. When sleep deprived during an adaptation, motivation is needed to not oversleep, therefore a porn addiction can cause more difficulties during an adaptation and reduce the chance to adapt to a schedule.
  • An addiction to porn can lead to depression and therefore also causing sleep difficulties and sleep disorders such as insomnia, making an adaptation to schedules more difficult.
  • Due to a loss of motivation caused by porn, discipline reduces and therefore can also cause difficulties staying consistant on a schedule.
  • Porn cravings can possibly destroy an adaptation because affected people don't have control over their actions and can't resist watching porn in a moment where the person should actually sleep, do a dark period or other routines and activities that promotes his sleep.


  1. Love T, Laier C, Brand M, Hatch L, Hajela R (2015). "Neuroscience of Internet Pornography Addiction: A Review and Update". Behavioral Sciences. 5 (3): 388–433. doi:10.3390/bs5030388.
  2. Doidge, Norman (2013). "Brain scans of porn addicts: what's wrong with this picture?". The Guardian.
  3. "Studies linking porn use to poorer mental-emotional health & poorer cognitive outcomes".
  4. 4.0 4.1 Kühn S, Gallinat J (2014). "Brain structure and functional connectivity associated with pornography consumption: the brain on porn". JAMA Psychiatry. 71 (7): 827–834. doi:10.1001/jamapsychiatry.2014.93.
  5. Perry SL, Schleifer C (2018). "Till Porn Do Us Part? A Longitudinal Examination of Pornography Use and Divorce". Journal of sex research. 55 (3): 284–296. doi:10.1080/00224499.2017.1317709.
  6. Wilke M, Sohn JH, Byars AW, Holland SK (2003). "Bright spots: correlations of gray matter volume with IQ in a normalpediatric population". Neuroimage. 20 (1): 202–215. doi:10.1016/s1053-8119(03)00199-x.
  7. Dwulit AD, Rzymski P (2019). "Prevalence, Patterns and Self-Perceived Effects of Pornography Consumption in Polish University Students: A Cross-Sectional Study". International Journal of Environmental Research and Public Health. 16 (10). doi:10.3390/ijerph16101861.
  8. Park BY, Wilson G, Berger J, Christman M, Reina B, Bishop F, Klam WP, Doan AP (2016). "Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports". Behavioral Sciences. 6 (3). doi:10.3390/bs6030017.
  9. Nutt D, Wilson S, Paterson L (2008). "Sleep disorders as core symptoms of depression". Dialogues in Clinical Neuroscience. 10 (3): 329–336. doi:10.31887/DCNS.2008.10.3/dnutt.