Although sex and sleep may seem unrelated, the quality and consistency of a person’s sleep can actually have a big impact on their sex life. Here’s a quick reference guide to the ways sleep can affect a person’s sexual function and satisfaction, as well as ideas for improving your sleep habits and, hopefully, your sex life.
Irregular or disturbed sleep patterns.
Circadian rhythm refers to the body’s natural, internal sleep-wake cycle that repeats approximately every 24 hours. This cycle varies from person to person and is estimated to be about 50% genetically determined. However, according to the National Sleep Foundation, most teenagers need 8 to 10 hours of sleep a day, adults need 7 to 9 hours of sleep, and older adults need 7 to 8 hours of sleep.
When people don’t get enough sleep, their overall health and functionality suffer. They are more likely to experience fatigue during the day, increased irritability, a higher risk of accidents and difficulty concentrating. Research shows that sexual function is also affected by lack of sleep and/or irregular sleep patterns that disrupt the body’s natural circadian rhythm.
Several studies have identified shift work (ie, rotating shifts and night shifts) as a risk factor for erectile dysfunction (ED) in men. In addition, healthcare workers who work the night shift (often nurses) report worse daytime functioning that may extend to their sexual function. Fortunately, a recent study showed that sleep education and behavioral changes led to improved sexual self-efficacy and sexual quality of life for a sample of 120 female nurses.
Sleep patterns that do not match those of the sexual partner.
Not only do irregular sleep patterns affect a person’s sex life, but so do sleep patterns that don’t align with those of a sexual partner. Since everyone has their own circadian rhythm, it is possible for one member of a couple to have energy and sexual desire at times when the other member is ready to sleep. There are even common gender-related differences in circadian rhythm: men tend to be more active in the evening, while women tend to be more active in the morning. If a couple’s circadian rhythms are out of alignment, it can lead to a reduced frequency of sexual activity and/or disrupted sleep if one person is active while the other is trying to sleep.
Insomnia.
Insomnia is the difficulty or inability to fall asleep and stay asleep, despite the fact that there are adequate opportunities and conditions for sleep. People who suffer from chronic insomnia (symptoms lasting at least 3 months and occurring at least 3 times a week) usually experience daytime consequences. Again, among these consequences are issues related to sexual performance and satisfaction.
A longitudinal study of 171 women showed that an extra hour of sleep per night was associated with a 14% increase in sexual frequency. The women who slept more in this study also reported better genital arousal than those who slept less.
For men, insomnia and sleep deprivation have been found to be associated with decreased testosterone levels and sexual dysfunction. Surprisingly, research has shown that just a few nights of sleep deprivation (less than 5 hours of sleep) can lead to a 10% drop in a man’s testosterone levels.
Obstructive sleep apnea.
Finally, obstructive sleep apnea (OSA), which is the repeated cessation of breathing during sleep, is associated with increased rates of sexual dysfunction in both men and women. Men with ASD have a higher incidence of ED, and women with ASD report higher rates of female sexual dysfunction and sexual discomfort. Continuous positive airway pressure (CPAP), the standard treatment for OSA, can also help improve penile blood vessel dilation and erectile function.
Best sleep practices.
Sleep hygiene, or good sleep habits, can improve a person’s sleep and may also contribute to better sexual outcomes. Here are some of the best sleep practices a person can follow:
- Be consistent with the times you go to bed and wake up each day.
- Make sure your bedroom is dark, quiet, comfortable and free of distractions like TVs, computers and other electronic devices.
- Try to avoid drinking caffeine late in the day or eating large meals right before bed.
- Exercise regularly. Continued physical activity can help a person fall and stay asleep at night.
- Practice relaxation techniques before bed.
- Consult a sleep specialist if you have a sleep disorder or find that you have trouble falling or staying asleep.
Resources:
Centers for Disease Control and Prevention (CDC). (2016, July 15). Tips for better sleep.
Khastar, H., Mirrezaie, SM, Chashmi, NA, & Jahanfar, S. (2020). Effect of sleep improvement on quality of sex life among rotating female shift workers: A randomized controlled trial. The Journal of Sexual Medicine, 17(8), 1467-1475. DOI:
Lew-Starowicz, M. (2022). Sexuality and Sleep Disorders. The Journal of Sexual Medicine, 19(6), 890-894. DOI:
Troxel, W. [BBC]. (2022, May 23). Why good sleep is the new ‘great sex’ [Video].
