How Does Lack of Sleep Affect Your Sex Life?

It’s often recommended that adults get 7 to 9 hours of sleep every night. However, 1 in 3 adults do not get enough sleep regularly. Lack of sleep can damage many aspects of your health and wellness — including your sex life. 

Here, we’ll explore the link between lack of sleep, your general well-being, and your sexual well-being. 

What does lack of sleep do to your body?

Sleep allows your body to recuperate and recharge. Not getting enough sleep can result in  dysregulation of your body’s sleep-wake cycle, or its natural pattern of sleeping and staying awake. Sleep-wake cycle dysregulation may lead to major problems, including:

• Insomnia, or difficulty falling asleep 

• Not being able to stay asleep

• Difficulty concentrating

• Excessive sleepiness during the day

• Fatigue 

• Headaches and other body aches

• Poor judgment 

• Memory problems

• Mood changes, such as irritability or anger

• Anxiety and depression 

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Missing a few hours of sleep may not seem like a big deal. But when sleep loss happens frequently, it can trigger several health issues. Below are two examples of systems in your body that may not function as well when you don’t get enough sleep. 

• Immune system: Research shows that lack of sleep has powerful effects on the immune system. This includes reduced antibody production after vaccines and other sluggish immune defenses. There is even research suggesting that poor quality sleep makes you more likely to get the common cold.

• Cardiovascular system: Over time, lack of sleep may raise your risk of developing high blood pressure, diabetes, and obesity. These conditions can result in heart disease and stroke.

How not getting enough sleep can affect your sex life

It may not seem comfortable to talk openly about how sleep issues affect your sex life. However, lack of sleep can get in the way of your sexual well-being in several ways. 

1) Low libido 

There may be a link between sexual arousal and how much you’re sleeping. For example, one study found that women’s libido, or desire to have sex, increased by 14% for every additional hour of sleep they got. 

In addition, one small study suggests that lack of sleep can decrease a man’s testosterone — which can also cause low libido. Another study reveals that this drop in testosterone may cause difficulty sleeping as well. 

2) Infertility    

The male body also uses testosterone to produce sperm, which is key to reproduction and fertility. Males who do not get adequate sleep may not produce enough sperm. In addition, low testosterone levels can harm the quality of existing sperm. These factors, plus low libido, can impact a male’s ability to conceive children.

For females, research has linked long-term lack of sleep to having an irregular menstrual cycle, which can trigger problems with ovulation. Ovulation is the period in which an egg is released from the ovaries. It is also the period in which people with female sex organs are most likely to get pregnant. 

3 ) Erectile dysfunction

Erectile dysfunction (ED) is a condition where you cannot get or maintain an erection in order to have sex. This condition affects over 30 million men in the United States. Oftentimes, ED is a symptom of another health problem — such as diabetes, heart disease, or sleep loss. 

It appears that men who have sleeping disorders are more likely to have ED. To illustrate, a study published in 2016 found that 63% of men living with obstructive sleep apnea also had erectile dysfunction. 

Does sex help you sleep?

Just as sleep may help you have a better sex life, sex may improve sleep quality. During sex, your body releases hormones, such as oxytocin and prolactin. Research shows that these hormones may reduce anxiety, which can induce relaxation and sleepiness. 

Why trust our experts?

Written by:

Kara-Marie Hall, RN, BSN, CCRN

Kara-Marie Hall, RN, BSN, CCRN, is a registered nurse who specializes in writing health content that connects with everyone — no matter where they are in their health journey. She has over 10 years of clinical experience in a variety of specialties, including critical care, surgery, and hospice.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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