Does Sex Help You Sleep?

Does sex help you sleep? Short answer: Yes, it often can. But when it comes to you specifically, only you know your body best. 

Research suggests sex might help both men and women fall asleep faster and stay asleep longer. But the effects can vary from person to person. And factors like whether you orgasm or how vigorous the sex is can influence the effect of sex on your sleep.

In this article, we explore the connection between sex and sleep. Plus, we share other tips to help you relax and unwind before bed. 

Yes. Some people might feel sleepy after sex. 

Sex can leave you tired for various reasons, like:

• It triggers hormonal changes, especially after orgasm, that promote calm

• It can help relieve stress and make it easier to fall asleep

• It can physically tire you out 

Let’s dig into what the research says about sex and sleep. 

Orgasms And Sleep Quality

Does orgasm help you sleep? Potentially.

Orgasm can trigger the release of a plethora of hormones that promote post-sex drowsiness and relaxation. And feeling relaxed can potentially help you fall asleep.

Some of these hormones include:

• Oxytocin. Your body releases oxytocin (AKA the love hormone or cuddling hormone) during intimate activities like kissing and hugging, making you feel close to your partner. It plays a role in influencing your arousal and sex drive and might reduce anxiety, and promote relaxation.

• Endorphins. These are your body’s natural painkillers. Your body releases endorphins during strenuous activities, and that can include sexual activity. These chemicals cause feelings of pleasure and relaxation. They might also contribute to feelings of closeness with a partner, similar to oxytocin.

• Prolactin. After orgasm, your body releases prolactin, a hormone that triggers feelings of satisfaction. There’s a link between high prolactin levels and feelings of drowsiness and sleepiness. 

• Dopamine: Often called the “feel-good” chemical, dopamine plays a key role in the brain’s reward system. It surges during orgasm and helps create a sense of pleasure, satisfaction, and emotional uplift following climax.

So, can having sex lead to better sleep? 

In a 2023 study, researchers tracked the sleep and sexual activity of 159 participants (mostly psychology students) over 14 days. They discovered a link between partnered sex with orgasm and shorter time to fall asleep. There was also a connection between orgasmic sex and sleep quality. But sex without orgasm and masturbation didn’t have the same effects on sleep. 

Researchers from another study reported higher perceived sleep quality after sexual activity, both with or without orgasm.

Relationship Status And Better Sleep

Evidence suggests the type of sexual relationship you have might impact how easily you fall asleep. A one-night stand, for example, could affect your sleep differently than intimacy with a long-term partner. That said, keep in mind that everyone is different, so findings from surveys and studies may not apply to everyone equally.

A 2022 study published in Sleep Science explored the impact of relationship status on sleep quality through an anonymous survey of 778 men and women, with an average age of 34.5.

The findings? Long-term relationships were linked to falling asleep faster, greater emotional satisfaction, and more orgasms. People living with a steady partner fell asleep 10.5 minutes faster, on average, than those in casual relationships. 

Interestingly, the difference in sleep time was mostly observed in women. 

The study also found that people who said they orgasmed “most of the time” or “every time” during sexual activity tend to fall asleep quicker. This could be thanks to the post-orgasm release of oxytocin, a hormone that promotes relaxation by reducing cortisol, one of your body’s stress hormones.

Researchers speculated that long-term relationships might offer more stability, while casual flings could trigger overthinking or heightened arousal (AKA alertness), making it harder to wind down. In contrast, sharing a bed with a familiar partner might enhance feelings of physical and emotional safety.

Masturbation can be a healthy part of your sex life and even help you sleep better. It triggers feel-good hormones like endorphins, oxytocin, and prolactin, which can promote relaxation and drowsiness. Plus, the physical release from orgasm can ease stress and help you unwind. In fact, a 2022 survey during the COVID-19 pandemic found that people turned to masturbation for relaxation and stress relief. For some men, making masturbation part of a bedtime routine can be a simple effective way to reduce stress and fall asleep more easily. However, if jerking off cuts into your sleep time, it might end up doing more harm than good. Falling asleep faster isn’t worth it if you're not getting enough rest overall.

Sex before bed might help you sleep better. On the flip side, poor sleep or lack of sleep can negatively impact your overall health and sexual function.  

Researchers of a 2023 study surveyed 1,266 respondents (618 men and 648 women) to explore the connection between insomnia and sexual function. 

The results? More severe insomnia was linked to lower sexual satisfaction. Even after factoring in depression and anxiety, insomnia significantly impacted women’s sexual function — but not men’s. 

During sleep, your body repairs and recharges itself. Sleep issues like insomnia or obstructive sleep apnea have been tied to higher rates of sexual dysfunction, including erectile dysfunction (ED) (the inability to maintain an erection firm enough for sexual intercourse). 

Consistent lack of sleep can also lower testosterone levels, which can reduce sex drive and sexual desire.

Read more about the link between poor sleep and ED.

Falling asleep and sleeping well doesn’t have to be a struggle. Small changes to your nightly routine can make a big difference. Here are a few simple tips to help you sleep better. 

• Follow good sleep hygiene. Make your bedroom more inviting for sleep by setting a comfortable temperature, using dim and warm lighting, and having a supportive mattress.

• Relax before bed. Try relaxation techniques like deep breathing or yoga to reduce stress and make it easier to snooze.

• Eliminate disruptions. Use blackout curtains, a sleep mask, a white noise machine or app, or earplugs to block out light and noise. 

• Stick to a schedule. Go to bed and wake up at the same time every day to help your body get into a rhythm. 

• Avoid sleep disruptors. Skip alcohol, tobacco, caffeine, heavy meals, and late naps before bed time — all things that can impact sleep quality

• Limit technology in the bedroom. Avoid screens 30 minutes before bed to reduce blue light exposure. If this isn’t realistic for you, use blue light filters or apps. 

• Optimize your daytime routine. Make time for regular physical activity and expose yourself to natural sunlight during the day to support better sleep at night.

Learn more about good sleep hygiene.

How Much Sleep Do You Need?

The Centers for Disease Control and Prevention recommends at least 7 hours of sleep per night for people 18 and older. But everyone’s sleep needs are a little different. 

If you’re struggling with frequent sleep disruptions or sleep conditions like sleep apnea or insomnia, it’s worth reaching out to a healthcare professional. These issues can impact your well-being and might require specific treatment like cognitive-behavioral therapy (CBT) or medication.

There’s plenty of evidence to suggest that sex can help improve sleep by promoting relaxation, reducing stress levels, and triggering the release of sleep-inducing hormones. All of which might help you achieve restful sleep and feel more refreshed the next day.

Let’s recap what we know about sex and sleep:

• Sex may trigger the release of hormones that make you feel more relaxed. This is especially true with sex that ends in orgasm.

• Some research suggests that sex with a long-term partner has more benefits for sleep quality. Feeling more stable in a partnership might make it easier to sleep soundly. 

• Not sleeping enough may have a negative impact on your sex drive. Plus, lack of sleep can also impact your overall health and sexual function.

• Rough sex might keep you up. Vigorous sex can raise your heart rate and make you feel more awake. 

Everyone’s different, so the key is to listen to your body and find what works for you. For some, sex before bed is the ultimate way to relax and increase well-being. For others, it’s better saved for another time of day.

Want to learn more about the benefits of sex? Read our blog on the 6 Benefits of Sex for Men.

Still having trouble sleeping? Consider reaching out to a sleep medicine specialist.