How Lack of Sleep Affects Your Sex Life

Not getting enough shut-eye can make your desire dwindle. Try these simple tips to catch more zzz’s and liven up your love life.

 

 

It may come as no surprise that the secret to great sex lies in the bedroom. But what you may not realize is that it has nothing to do with crazy toys or positions; in fact, revving your sex drive might be as simple as getting more sleep.
The benefits of sleep are widely known: Getting enough shut-eye can do everything from ward off heart disease to keep colds and other infections at bay. But new research shows that the better you sleep, the better your sex life will be.
Read on to learn how lack of sleep impacts your sex life, and what you can do to catch more zzz’s tonight.

Sleep and Sex Drive

According to a study published in May 2015 in the Journal of Sexual Medicine, just one hour of extra sleep per night increases the odds that a woman will have sex with her partner by 14 percent.

The study, which followed 171 women who recorded their sleep and sexual activity for 14 days, also found that women who chronically lack sleep experience poorer vaginal arousal during sex than those who get enough shut-eye each night. The women with longer sleep duration slept for 7 hours and 22 minutes, on average, per night.

Although it’s known that lack of sleep can worsen your mood, which may in turn decrease your sex drive, there may be other factors at play, says David Kalmbach, PhD, lead author of the study and a researcher in the University of Michigan's Sleep and Circadian Research Laboratory in Ann Arbor. Sleep may also affect hormone levels, which may cause changes in desire and arousal, he notes.

4 Tips for a Better Night’s Sleep

So how can you catch more zzz’s? First, it’s important to understand that sleep is crucial for fostering desire, says Gina Ogden, PhD, a sex therapist in Cambridge, Massachusetts. Sleep helps you “clear” yourself of unpleasant experiences from the day, such as an irate boss or a missed deadline, and allows you to relax and enjoy the moment with your partner.
Remember to reserve the bedroom for only two activities: sleep and sex. Then try these simple tips to get more shut-eye tonight!

1. Know how much sleep you need.

According to the National Sleep Foundation, adults ages 18 to 64 need 7 to 9 hours of sleep per night. Try moving up your bedtime until you reach an amount of sleep that leaves you feeling refreshed and well-rested.

2. Get frisky.

Can’t sleep? Instead of tossing and turning, initiate sex with your partner. According to the National Sleep Foundation, having sex will help you sleep. The reason: Sex increases the “cuddle hormone” oxytocin and decreases cortisol (a stress-related hormone). Plus, having an orgasm releases a hormone called prolactin, which makes you feel relaxed and sleepy.

3. Try an ''electronic detox."

Three hours before you hit the hay, turn off your TV, computer, and cell phone, suggests Shannon Chavez, PsyD, a psychologist and sex therapist in Los Angeles. “My clients often balk at this rule, but when they follow it, they find their sleep improves,” she says.

4. Aim to be a better sleeper, not a perfect one.

And know when you need professional help. "Having a bad night of sleep every now and then is normal," says Kalmbach. “But if you constantly struggle with sleep or feel exhausted much of the time, talk to a healthcare provider such as a family physician or sleep doctor."