Sleep and sexual health
Health science research has clearly established a mutual link between sleep and sexual health and satisfaction. The knowledge and confirmation of this continues to expand and confirm that optimal sexual health is not only an important physical component of overall health, but also important to relationships and a broader quality of life. Sex and sleep are interconnected as part of overall well-being. Just as sleep disorders or lack of sleep can negatively impact arousal and desire, sex can improve sleep by positively regulating hormones and reducing stress, and in doing so, helps improve both sexual health and general health as well. It is a two-way street. If intimacy or sleep is suffering, improving one will most likely improve the other.
What does sleep do?
For much of human history, adequate sleep wasn’t seen as being directly related to health. For many cultures the focus was on the dream aspects of sleep and the meaning of dreams. It wasn’t until the mid 1800’s and early 1900’s that sleep, and its relation to physiology and brain activity began to be studied scientifically. This included studying the effects of sleep deprivation. Today, the importance of sleep, and its direct effect on the brain and body, is a medical fact.
In simple terms, sleep is a natural process that happens when you are tired. The fatigue may be physical, mental, emotional, or any combination of those, and sleep is required. Scientifically, sleep restores both the body and brain. It helps heal and repair heart and blood vessels, supports muscle and cell growth and repair, and helps remove toxins from the brain. Psychologically, it helps the brain process emotions and memories from the day, and creates the mental space to log new memories and process daily experiences.
How much sleep do you need?
Everyone’s sleep requirements are different. The amount of sleep needed to function at your best and stay healthy varies depending on many factors such as age, occupation, physical condition, diet, and lifestyle variables. However, the majority of study data and research agrees on some generally accepted guidelines. In order to maintain healthy brain and physiological functions, most adults need between 7 and 9 hours of sleep, hence the average 8 hours that is thought of as the ideal. There are some people who thrive successfully on 6 hours, or even less. While others need 10 hours. Quality of sleep can also be as important as the quantity. The right amount is whatever it takes to have optimal energy, concentration, sound decision making and impulse control throughout the day. It is also important to follow the body’s reactions to the 24-hour circadian rhythms it is naturally attuned to
Sexual function and sleep
Effective, restorative sleep involves several cycles, with individual stages in each one. Continuous, uninterrupted sleep is required for each stage to work properly in providing the sleep benefits the mind and body need.
In the same way, sexual function also relies in stages in order to have optimal sexual health. There is the motivation stage, involving desire and libido. This leads to excitement or arousal, involving physical reactions, such as blood flow to the penis or clitoris. Orgasm is the stage of maximum excitement. And finally, the resolution stage is the relaxation and positive feelings after orgasm that lead to a non-excited state. A disruption of any of the stages can lead to sexual dysfunction, such as loss of interest, lack of arousal or inability to orgasm. Research has shown that sleep affects each of these stages as well, and thus the importance of sleep health to sexual health.
Types of sleep problems
First, there is just plain lack of sleep. This is where, either by choice or necessity, you don’t get the sleep that is right for you – the sleep you need to feel and function at your best. There is also insomnia, which is being unable to sleep, even though you want to and are trying to. And finally, there is sleep apnea, which is a physiological condition. Sleep apnea is distinguished by sleep being interrupted because breathing involuntarily stops. With any of these sleep problems, the result can sleep deprivation, with your body and brain simply not getting the sleep that they need.
Sleep problems and sex
Sleep disorders has been linked to reduced sexual desire and arousal in women, and higher risk of erectile dysfunction in men. Lack of sleep, due to insomnia or by choice, can lead to sleep deprivation, which can have a negative effect on mental health, causing stress and making conflicts with a partner more likely, such as overreacting to things that normally wouldn’t bother you.
When the body becomes stressed from lack of sleep, the brain suppresses the production of sex hormones like estrogen and testosterone, and increases production of stress hormones like cortisol. These hormonal shifts can contribute to decreased libido, erectile dysfunction, and even infertility, all of which can result in reduced intimacy and detract from a good sex life.
When you’re not sleeping well, you’re brain often doesn’t have the capacity to deal with things other than the basic bodily functions and just getting through the day. This can mean that things, like having conversations and spending meaningful time with your partner, take and back seat. Add to this, that fact that a lack of sleep can make you simply too tired for sex, and it is obvious how relationships and intimacy can suffer when that happens.
Finally, not getting the sleep you need can lead to other health issues including obesity, diabetes, heart disease and depression. These conditions can negatively affect your relationships, especially when it comes to your intimate life.
Good sleep and good sex
The connection between sex and sleep is more profound that most people realize. The interdependent relationship between them creates an opportunity to improve both of them and your overall well-being at the same time. While sleep deprivation can takes a significant toll on one’s romantic life, the flip side is that a healthy intimate life can help you sleep better, which in turn, will improve your intimate life even more.
Sexual activity and orgasms can contribute to better sleep. Intimacy releases endorphins, as well as hormones like prolactin and oxytocin (known as the “love hormone”), which has numerous benefits to your body and mind, including cueing relaxation. According to sleep scientist, Michele Lastella, Ph.D., “This hormone among many other feel-good hormones has been said to act as a sedative to reduce the time it takes to fall asleep.” Additionally, the physical activity of sex itself, lends itself to a state of relaxation after orgasm.
Perhaps most importantly is that, because of the interdependent relationship between sleep and sex, it is also cyclical and self-perpetuating: the more and better sex you have, the better sleep you will have, which will lead to more good sex, which leads to more good sleep, and so on.
Setting the stage
The following things can aid in promoting both intimacy and good sleep:
- Having a comfortable temperature and lighting, along with a bed that is optimal for sex.
- Eliminate possible sources of sleep disruption, like noise or lights, using things like black-out curtains, white noise, etc.
- Try to maintain as regular of a sleep schedule as possible.
- Avoid things like alcohol, tobacco, caffeine, and heavy meals late in the evening.
- Put away cell phones, laptops, tablets and other disruptive electronic devices at least 30 minutes before bed.
- Try to get some physical activity, as well as exposure to natural light every day.
- Communicate with your partner.
Enhance your sleep and intimacy experiences
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It has been proven that better quality sleep can positively impact sexual health. Getting enough restful sleep can increase energy levels, improve overall mood, and reduce stress, leading to a more satisfying sex life. At the same time, engaging in sexual activity can trigger the release of hormones, endorphins and oxytocin, that encourage relaxation and help you fall asleep faster. So get some sleep and enjoy some good sex.
SOURCES
1. https://www.sleepfoundation.org/physical-health/sex-sleep
2. . https://time.com/5348694/how-sleep-affects-relationships/
3. https://www.psychologytoday.com/us/blog/the-truth-about-exercise-addiction/201808/the-connection-between-sleep-and-romantic-desire
4. https://pubmed.ncbi.nlm.nih.gov/25772315/
5. .https://www.doctorkolzet.com/blog/sex-and-insomnia
6. https://www.entfamily.com/post/effects-of-poor-sleep-on-your-relationships
7. https://sleep.me/post/how-does-sex-affect-sleep
8. https://www.megawecare.com/good-health-by-yourself/sleep-health/sex-and-sleep
2. . https://time.com/5348694/how-sleep-affects-relationships/
3. https://www.psychologytoday.com/us/blog/the-truth-about-exercise-addiction/201808/the-connection-between-sleep-and-romantic-desire
4. https://pubmed.ncbi.nlm.nih.gov/25772315/
5. .https://www.doctorkolzet.com/blog/sex-and-insomnia
6. https://www.entfamily.com/post/effects-of-poor-sleep-on-your-relationships
7. https://sleep.me/post/how-does-sex-affect-sleep
8. https://www.megawecare.com/good-health-by-yourself/sleep-health/sex-and-sleep
