Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
Healthy Sleep and Sex: The Components | How Does Sex Affect Sleep? | How Does Sleep Affect Sex? | How To Improve Your Sleep And Sex
Overview
Without question, sex and sleep are two essential components of human life. Both are essential for many people to lead a whole and healthy life.
Although sleep and sex play important roles in general health, their relationship is sometimes disregarded.
Fortunately, new research has begun to demonstrate an essential, bidirectional connection between sex and sleep.
This article will expound on the relationship between these crucial concepts and provide tips for improving sleep and sex.
Healthy Sleep and Sex: The Components
Achieving optimal health requires attention to quality sleep and a satisfying sex life. Let’s examine both phenomena individually.
- Sleep
Getting adequate sleep is essential for the proper functioning of all bodily systems and overall health.
Experts generally recommend seven (7) to eight (8) hours of night rest per day as sufficient sleep for adults.[1]
Aside from the time of sleep, sleep quality is an essential component that can determine how beneficial sleep is to a person. At least two distinct sleep phases deep sleep and REM (Rapid Eye Movement) sleep make up a typical night’s slumber.
Uninterrupted, continuous sleep is essential for the appropriate development of these phases, which in turn allows for restorative sleep.
- Sex
Like healthy sleep, a gratifying sex life significantly relieves stress and improves well-being. Also, there are many components to sex. The following four phases are present in regular sex.[2]
- Libido: This describes the desire or eagerness for sexual activity.
- Arousal: It describes bodily responses in preparation for sex. These responses can include increased blood flow to the penis and clitoris, lubrication of the vagina, heart racing, etc.
- Orgasm: This is the summit of sexual excitement and pleasure. In men, orgasm typically leads to ejaculation.
- Resolution: This is the last stage of the sexual experience. It is a slow descent into a state of calm and contentment following an orgasmic experience.
Disruption of any one step in this sexual process might lead to sexual problems. Sexual health difficulties can manifest physically, but they are more often associated with psychological, emotional, or relational factors that make it challenging to engage in sexual activity as one would like.
How Does Sex Affect Sleep?
Engaging in sexual activity, including masturbation, has been shown to have positive effects on sleep.[3]
Experts believe this positive influence on sleep results from the body’s release of oxytocin (the love hormone) and endorphins during sex. These hormones promote relaxation and reduce stress.
These hormonal changes also contribute to a more profound and restful sleep, enhancing overall sleep quality.[4]
Also, the physical activity that comes with sexual activity can help you fall asleep naturally by easing stress and getting your body ready for a better night’s sleep.
The emotional closeness fostered by sex can make partners feel safe and happy, further promoting excellent sleep and relaxation.
How Does Sleep Affect Sex?
The influence of sleep on sex is believed to be quite significant. Several studies have revealed that sleep deprivation substantially blunts the desire for sex and the level of pleasure derived when sex is attempted.[5]
Collaboratively, a brilliant US study indicated that sleep loss is directly associated with a raised risk for erectile problems in men.[6]
Many sleep issues have been linked to sexual dysfunction. Insomnia and sleep apnea are particularly problematic.
Obstructive sleep apnea (OSA), characterized by breaks in breathing during sleep, has been connected to a raised risk of sexual dysfunction.[7]
Moreover, adequate sleep plays a critical role in regulating mood and reducing stress, which is essential for a satisfying sexual experience.
Lack of sleep can make people tired and irritable, making it hard for partners to connect emotionally and communicate clearly. Sleeplessness could affect the health of the relationship and sexual experience.
How To Improve Your Sleep And Sex
The robust connection between sex and sleep provides a gilt-edged opportunity for individuals to improve their general health. Here are some tips to optimize your sleep and sexual experience.
- Prioritize Sleep Hygiene: Sleep at the same allotted time daily, create a comfortable sleep environment, and limit screen exposure before bedtime.
- Communicate Openly: Foster honest and open conversations with your partner about your sexual needs. Communicating helps to create a nurturing environment for emotional intimacy, which is essential for better sleep and amazing sex between partners.
- Stay Active: Exercising has several health benefits, including improved sleep, more energy, and better sexual health. However, you should not exercise too close to your bedtime as it can keep you awake longer than you would want.
- Address Stress: Stress can harm sleep and sex. It is essential to manage stressful situations optimally. Some experts suggest mindfulness exercises such as meditation or yoga can help douse stress, enhancing sleep and sexual well-being.
- Seek Out Your Doctor’s Help: If you have any worries regarding your sexual health or sleep, it’s best to consult a doctor. Even though it can be uncomfortable, it’s best to talk to your doctor about these things freely and honestly. Sex therapy can also help couples demystify the cause of their sexual problems and address them.
Conclusion
Sex and sleep are inextricably linked. Understanding and fostering the symbiotic relationship between these two fundamental parts of our lives allows us to embark on better health, satisfaction, and a more satisfying lifestyle.
References:
- Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 11(6), 591–592. https://doi.org/10.5664/jcsm.4758
- Calabrò, R. S., Cacciola, A., Bruschetta, D., Milardi, D., Quattrini, F., Sciarrone, F., la Rosa, G., Bramanti, P., & Anastasi, G. (2019). Neuroanatomy and function of human sexual behavior: A neglected or unknown issue?. Brain and behavior, 9(12), e01389. https://doi.org/10.1002/brb3.1389
- Lastella, M., O’Mullan, C., Paterson, J. L., & Reynolds, A. C. (2019). Sex and Sleep: Perceptions of Sex as a Sleep Promoting Behavior in the General Adult Population. Frontiers in public health, 7, 33. https://doi.org/10.3389/fpubh.2019.00033
- Raymond, J. S., Everett, N. A., Gururajan, A., & Bowen, M. T. (2023). Quiet wakefulness: the influence of intraperitoneal and intranasal oxytocin on sleep-wake behavior and neurophysiology in rats. Sleep, 46(7), zsad112. https://doi.org/10.1093/sleep/zsad112
- Kalmbach, D. A., Arnedt, J. T., Pillai, V., & Ciesla, J. A. (2015). The impact of sleep on female sexual response and behavior: a pilot study. The journal of sexual medicine, 12(5), 1221–1232. https://doi.org/10.1111/jsm.12858
- Kohn, T. P., Kohn, J. R., Haney, N. M., Pastuszak, A. W., & Lipshultz, L. I. (2020). The effect of sleep on men’s health. Translational andrology and urology, 9(Suppl 2), S178–S185. https://doi.org/10.21037/tau.2019.11.07
- Petersen, M., Kristensen, E., Berg, S., & Midgren, B. (2013). Long-term effects of continuous positive airway pressure treatment on sexuality in female patients with obstructive sleep apnea. Sexual medicine, 1(2), 62–68. https://doi.org/10.1002/sm2.18
