Masturbating Before Bed Is the Secret to Better Sleep

You’re cozy in bed, but struggling to drift off to sleep. Could masturbating before bed help you sleep better?

If you like jerking off before bed, you’re not alone. For some guys, it’s a go-to for winding down and getting quality sleep. Whether you’re going solo or with a partner, sexual activity and climax trigger the release of calming, feel-good hormones and neurotransmitters that can make it easier to nod off.

In other words, masturbating before bed can be a safe natural sleep aid. But it can also have drawbacks, especially if it starts eating into your sleep time.

Below, we dive into the science, psychology, and potential pros and cons of masturbation before sleep.

Many people masturbate to help them fall asleep, and there's a reason for that: an orgasm triggers the release of an array of hormones that promote relaxation and just feeling good. Especially after a stressful day, this can theoretically be a useful way to unwind.

In fact, masturbation before bed (AKA self-pleasure or jerking off before bed) triggers biochemical changes in your body that may help you sleep better. After climax, your brain releases a cocktail of chemical messengers like hormones and neurotransmitters, all of which either make you feel good, promote relaxation, or both:

• Dopamine. This “feel-good” chemical is key to feelings of pleasure, happiness, and reward.

• Prolactin. This hormone spikes after ejaculation, leaving you feeling satisfied.

• Oxytocin. Your body releases this “love hormone” during sex and climax. It produces a sense of calm, emotional well-being, and promotes bonding during partnered sex.

• Endorphins. These are your body’s natural painkillers. They stimulate opioid receptors in your brain and spinal cord, bringing feelings of relaxation, euphoria, and pain relief.

Learn more about masturbation and testosterone.

Everyone’s experience with masturbation before bed is different, but there are some notable potential benefits.

Stress Reduction

Struggling to fall asleep? High stress could be the culprit. And masturbation might help, since it’s a natural stress reliever.

Stress triggers the release of cortisol (AKA the stress hormone), which plays a role in headaches, irritability, and wakefulness — hindering your ability to get quality shut-eye.

Evidence shows that cortisol levels drop during sexual activity. And studies suggest that oxytocin, which is released during sexual activity, may also play a role in how your body copes with stress and anxiety.

Does Masturbating Help You Fall Asleep Faster?

According to some research, sex might help you fall asleep faster (AKA sleep latency) — particularly if it ends in orgasm. However, sexual activity that doesn’t lead to orgasm may make it harder to drift off, especially for men.

When it comes to masturbation, the results are mixed. Anecdotally, many men say it helps them snooze quicker, but the study above  suggests masturbation might not influence sleep latency  as much as partnered sex does. One potential explanation: Partnered sex is often more physically intense and longer-lasting than masturbation, leading to a greater sense of relaxation (and exhaustion!) afterward.

Similar findings were reported in a 2019 study from Norway. Male participants reported falling asleep faster after sex with a partner compared to solo sex. And any sexual activity that didn’t end in orgasm messed with time to fall asleep.

Better Sleep Quality

Another potential perk of a pre-sleep orgasm? There’s a link between orgasming and improved sleep, especially for men. One study found that both partnered sex and masturbation with orgasm improved sleep quality for men and women, and masturbation without orgasm negatively affected sleep quality in men. Again, partnered sex seemed to have a greater effect on sleep quality than solo sex.

Pain Relief

Masturbation could help relieve pain, at least temporarily, mainly because an orgasm triggers the release of endorphins, the body's natural painkillers.

Some studies even suggest that your body doesn’t need sexual contact to release these feel-good chemicals. In men, sexual arousal alone can do the trick. Remember, pain is experienced differently by everyone, and masturbation is not a long-term solution for pain.

Anxiety Relief

If you’re prone to anxiety or overthinking at night, masturbation might help calm your mind.

A 2022 survey during the COVID-19 pandemic found that many people turned to masturbation for relaxation and stress relief.

Lower Risk Of Prostate Cancer

Frequent ejaculation may lower the risk of prostate cancer in men. One study that included almost 32,000 men found that men who ejaculated more often (21 times or more per month) in adulthood were less likely to be diagnosed with prostate cancer later in life.

While masturbating more often might not directly impact your sleep, it’s a habit that might support your long-term well-being.

Learn more about how often a man should ejaculate.

Masturbating before bed has some potential benefits, but it’s not all upside.

Knowing the potential downsides can help you decide if it’s right for your nightly routine.

Overstimulation

Excessive masturbation can sometimes overstimulate you. Instead of feeling relaxed, you might feel restless or wired, making it harder to fall asleep.

Similarly, sex that doesn’t lead to orgasm can leave you tossing and turning.

Psychological Dependence

Relying solely on masturbation as your go-to stress relief or bedtime routine can create a psychological dependency.

Over time, this might make it harder to fall asleep naturally.Plus, there are other strategies that can help you unwind (more on that below).

Learn about how much masturbation is too much.

Reduced Sleep Time

Masturbation before bed can be relaxing, but if it starts eating into your sleep time, it might do more harm than good. Losing sleep could outweigh the benefits of dozing off quicker.

Impact Relationships

Frequent masturbation, especially when combined with regular porn use, might demotivate you to pursue sex with a partner. While the research on this topic is inconclusive, heavy porn consumption could be a problem for some if you’re in a sexual relationship, as it sets wrong expectations of sexual intimacy.

In a 2022 study, researchers examined how masturbation and porn use impact partnered sexual health in 3,586 males. They found little to no link between masturbation frequency and:

• Erectile functioning

• Erectile dysfunction (ED) severity

• Relationship satisfaction

But the researchers did highlight that relying heavily on porn and frequent masturbation might impact sexual performance for certain groups — like younger or less experienced men.

Learn more about the link between frequent porn use, masturbation, and ED.

Guilt or Shame

Cultural, religious or personal beliefs about masturbation can sometimes stir up feelings of guilt or shame. And those emotions can cancel out masturbation’s stress-relieving benefits, making it harder to enjoy restful sleep.

Death Grip Syndrome

Frequently masturbating using a tight grip can lead to death grip syndrome — a nonscientific term describing what happens when you masturbate with too tight of a grip on yourself. The theory is that this can lead to penile desensitization, making it harder to achieve orgasm during sex with a partner.

Want to keep masturbating before bed and avoid any potential downsides? Keep these tips in mind:

• Moderation is key. Too much of a good thing can leave you feeling sore and irritated the next day.

• Ease up on the porn. While pornography can boost your libido, overdoing it can create unrealistic expectations or dependence.

• Set a time limit. Don’t let it steal your sleep. Set boundaries and stick to them.

• Consider using sex toys. Hands aren’t your only option. Try experimenting with sex toys to see what works best for you.

Other Strategies for Better Sleep

Genital stimulation before bed isn’t for everyone — and that’s okay!

There are plenty of other ways to improve your sleep quality and overall health. Let’s break them down.

Physical Activity

Research shows that staying active can help:

• Improve your sleep quality

• You fall asleep faster

• Help manage sleep disorders like insomnia

Regular moderate-intensity exercise is the most effective, while high-intensity activities, especially in the evening, can make it harder to sleep.

Try to exercise several hours before you go to bed, if possible. Working out too close to bedtime can mess with your sleep cycle.

Relaxation Techniques

Looking to relax and sleep better? Try these calming activities:

• Deep breathing

• Progressive muscle relaxation

• Guided meditation

• Reading

• Stretching

• Watching something you find relaxing

Optimize Your Sleep Environment

You’re more likely to achieve restful sleep in a comfortable, relaxing environment. Here’s how to do it:

• Keep your bedroom on the cooler side

• Block out light sources with blackout curtains

• Invest in a quality mattress and pillows

• Avoid using your bedroom for activities other than sleeping and sex

Establish a Consistent Routine

Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Limit Screen Time

Reducing exposure to screens and blue light before bed may help support your body’s natural circadian rhythm. That means staying away from smartphone and TV screens right before bedtime.

Can’t tear yourself away? Consider using apps or devices with blue light filters.

Try Melatonin When Traveling

Melatonin is a hormone made by your pineal gland. This tiny gland at the base of your brain helps you fall asleep quicker.

You can buy melatonin over the counter to help you adjust to jet lag or a disrupted sleep schedule.

But experts agree it’s best for short-term use since there’s not enough research yet on its long-term effects.

Does “jerking off” help you sleep? It’s possible. But if you’re experiencing any of the following, it might be a good idea to speak to a healthcare professional:

• Persistent trouble falling or staying asleep

• Feelings of guilt or shame related to masturbation that interfere with your well-being

• Physical discomfort or irritation due to frequent masturbation

• Relationship challenges stemming from your sexual habits

Therapists, counselors, and healthcare providers can offer personalized advice and strategies to help address these concerns and improve your overall sexual health.

Feeling restless at night? Quick solo sex before bed might help improve your sleep.

Let’s recap what we know about masturbation and sleep.

• Masturbating can help you relax. Your body releases feel-good chemicals during sexual arousal and climax that can promote calm and bliss.

• It might also benefit your sleep quality. Some evidence shows sexual activity before bed could improve how fast you fall asleep, as well as the quality of your slumber. Sex with a partner usually has a stronger effect than solo sex, but it's important to remember that this can vary from person to person.

• Reaching orgasm might be key. You’ll likely get better results if you orgasm, according to research.

• Pre-bedtime masturbating could have downsides. Especially if you do it too much. Excess solo sex can irritate your penis or even lead to dependence.

Thinking about adding masturbation to your bedtime routine? Try it out, but keep the tips above in mind. Too much of a good thing can be bad. And masturbation that cuts into your sleep time could negatively impact your well-being.

Not sure whether your masturbation habits are healthy? Learn more in our blog How Much Masturbation is Too Much.