For Better Sex, Get Your Sleep

A systematic review finds poor sleep leads to sexual dysfunction.

Reviewed by Abigail Fagan

Key points

• Poor sleep is related to a wide variety of health problems, including sexual dysfunction.
• In men, sleep apnea is most likely to lead to sexual dysfunction.
• In women, insomnia is most likely to lead to sexual dysfunction.

About one in three Americans do not get enough sleep every day, according to the U.S. Centers for Disease Control and Prevention. That’s a problem because a large body of research demonstrates that sleep is foundational to our health.

Poor sleep harms concentration and coordination, increasing the risk of accidents. It can lead to mental health problems including hallucinations, anxiety, depression and paranoia. A lack of sleep also disrupts the hormones that control feelings of hunger and fullness, often leading to overeating and, over time, obesity. And long-term sleep deprivation harms our immune systems and increases the risk of developing chronic conditions including diabetes and heart disease.

A recent systematic review highlights another problem related to poor sleep quality: sexual dysfunction. The review, published last year in the Journal of Sexual Medicine, combined the data from 43 articles to explain the connections between sleep and sexual dysfunction. The researchers looked at specific sleep disorders to paint a clear picture of how sleep is related to sexual dysfunction.

For men, obstructive sleep apnea – a disorder that causes breathing to repeatedly stop and start during sleep – was a main contributor to sexual dysfunction, especially for people who experienced the related conditions of obesity, hypoxia and sleep fragmentation. Researchers found people with obstructive sleep apnea produce less testosterone, which can lead to erectile dysfunction in men.

For women, the review found the most prevalent sleep disorder is insomnia, which is often related to fluctuations in hormones related to pregnancy and menopause. This combination of factors – lack of sleep and hormonal imbalance – can lead to vaginal contraction, reduced lubrication, decreased libido, and painful intercourse.

Insomnia also affects men’s sexual function, sometimes leading to peripheral nerve damage in their sexual organs.

The good news is there are evidence-based methods for improving your sleep. A significant body of evidence finds the following daily habits can help improve your sleep quality and quantity:

• Cut down on evening screen time. Televisions, computers, and phones emit blue light, which affects the circadian rhythm. Avoid using these types of devices one hour before bed.
• Engage in physical activity. Regular exercise can help you feel more tired. If you’re exercising outside, the exposure to natural light helps to regulate your circadian rhythm. Avoid exercising two hours before bed to give your body time to wind down.
• Follow a bedtime routine. Repeating the same steps each night will give your body cues that it’s time to go to sleep.
• Avoid long naps. Long naps can disrupt nighttime sleep. Try not to nap for more than 30 minutes and no later than early afternoon.
• Reduce alcohol and caffeine use. Although alcohol can make you feel sleepy, it leads to poor-quality sleep. Caffeine can linger in your system, making it difficult to fall asleep.

The take-home message: Evidence shows that your sleep quality affects your sexual function; creating habits that improve your daily sleep may help.