How bad sleep affects sexual health

In recent times, many people suffer from problems related to two physiological needs that complement each other through the hormonal functioning of the body: sleep and sex.

There are studies that show that sleeping the necessary hours favors sexual activity. While having sex increases the chances of sleeping soundly.

These are two habits that positively feed each other.

Sex and rest, how can they influence each other?

Increasingly common problems such as insomnia, overtraining, restless legs syndrome, and sleep apnea can affect the hormonal system. This can lead to decreased sex hormones, decreased sexual desire, and erectile dysfunction. This behavior occurs because sleep disorders cause hormonal disturbances.

Sex Driver


On the other hand, sexual intercourse favors sleep hygiene because it reduces stress and relaxes and improves life as a couple, which translates into emotional stability.

Not sleeping well can be related to stress, anxiety, work and family demands, or spending too much time with screens. The exact amount of sleep needed per night varies from individual to individual, but it is estimated that adults need between seven and nine hours on average. Several studies have shown that we sleep much less.

Anxiety and depression , side effects of insomnia or lack of sleep, cause sexual dysfunction. When the body becomes stressed because it can't sleep, the brain suppresses the production of sex hormones like estrogen and testosterone.

In women, pregnancy, lactation and menopause can cause sleep disturbances. This reduces interest in sex due to fatigue, stress, or depression. And it's not all biological, lack of sleep affects people's sex lives simply because they are tired.

But on the other hand, there is research that has shown that sex before going to bed can help improve the quality of sleep thanks to the endorphins released, which serve to relieve anxiety and encourage relaxation. Sex releases oxytocin or 'love hormone', which acts as a sedative when it comes to falling asleep.

How to improve sleep and sex?

  1. Change your sleep habits based on circadian rhythms. If you're not getting 7-8 hours of sleep at night, start doing it.
  2. If you wake up tired in the morning , it is important that you focus on routines that directly affect sleep during the day. For example: Taking too many stimulants affects your night's sleep and makes you need more of these per day. Do not expose yourself to sunlight , it also affects sleep, as in night shift jobs. If it is not possible for you for work reasons , you could assess supplementation.
  3. Be sure to limit your nightly intake of caffeine from coffee, theine from tea, theobromine from cocoa, or other stimulants.
  4. Aim to get at least 30-60 minutes of moderate exercise each day to help your body fall asleep naturally.
  5. Put the screens (TV, PC, and mobile) aside, since artificial light affects rest . If you want to entertain yourself before going to sleep to fall asleep and it is possible for you, prioritize sex over watching the RRSS. Sex or just orgasms before bed will help you sleep better, which in turn can further improve your sex life. Before exposing yourself to screens, the habit of reading a book in dim light is a better option.
chill mood


Poor rest and lack of sleep affect almost every aspect of a person's overall health and well-being, and sexual health is no exception. A study conducted at the University of Michigan Medical School in 2015 concluded that the more sleep you had, the more sexual desire you had.

Now you know, get down to work to improve your lifestyle, sleep hygiene and your sexuality.

Back to blog