Struggling to fall asleep or stay asleep through the night? You’re not alone. But there may be a surprisingly simple and pleasurable solution one that doesn’t involve melatonin or white noise machines. According to new scientific research, sexual activity before bed either alone or with a partner could enhance sleep quality and next-day alertness.
Let’s explore what this new study reveals, how sex may influence sleep cycles, and why orgasm intensity could play a major role in your nighttime rest.
The Study Behind the Claim: Can Sex Improve Sleep?
Tracking Bedtime Behavior in Young Adults
In a recent study published in Sleep Health by researchers from Central Queensland University, scientists observed the nighttime routines and sleep outcomes of 14 healthy adults aged between 26 and 29 over an 11-day period.
Participants experienced three distinct nighttime scenarios:
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No sexual activity
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Solo masturbation
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Partnered sex
After each night, they rated their sleep quality, orgasm intensity (if applicable), and how energized they felt in the morning.
Sex Before Sleep = Better Sleep
The results were clear: both masturbation and sex with a partner significantly improved overall sleep quality compared to nights without any sexual activity.
Participants reported:
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Falling asleep faster
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Reduced nighttime awakenings
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Feeling more refreshed and alert the next morning
This suggests that sexual release, regardless of how it’s achieved, might play a positive role in preparing the body and mind for restful sleep.
The Science: Why Does Sex Help You Sleep?
Hormones at Work
According to the research team, orgasm triggers the release of several key hormones that contribute to sleep regulation and mental well-being:
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Oxytocin – Known as the “cuddle hormone,” it promotes feelings of comfort and connection.
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Prolactin – This hormone increases after orgasm and is associated with drowsiness and satisfaction.
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Cortisol – Often dubbed the stress hormone, its levels tend to drop post-orgasm, reducing anxiety and tension.
These hormonal shifts likely explain the deeper, more efficient sleep participants experienced after sexual activity.
Orgasm Intensity Also Matters
Interestingly, the study revealed that stronger orgasms led to better sleep and greater motivation upon waking. This suggests that the quality of the sexual experience may be just as important as the act itself.
One Downside: Later Bedtimes
While sex might help you sleep better, there’s a trade-off it can push your bedtime later.
The research found:
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Masturbation delayed sleep by an average of 35 minutes
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Partnered sex pushed bedtime by about 26 minutes
Still, once participants fell asleep, they experienced fewer disturbances and felt more energized the next day.
So, while you may lose a few minutes on the clock, the trade-off could be deeper, more restorative rest.
Gender Differences in the Sleep-Sex Connection
Women Take Longer to Wind Down
One fascinating aspect of the study involved how men and women differed in their post-sex sleep timing. Women who masturbated before bed went to sleep about 40 minutes later than when they didn’t engage in sexual activity.
Researchers suggest this is due to differences in sexual arousal patterns. Women may require more time and emotional readiness to climax, particularly during solo sexual activity. This could mean the mental preparation for sleep also takes longer.
Creating a relaxing environment and taking time for self-care rituals before masturbation might help enhance the benefits for women.
What This Means for Your Sleep Routine
Practical Takeaways
While the study involved a small sample size, its implications are promising. Here’s how you can apply these findings:
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If you’re having trouble sleeping, try incorporating sexual activity into your bedtime routine.
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Don’t stress about delaying sleep slightly a satisfying sexual release could result in better overall rest.
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Focus on the quality of your experience a strong, fulfilling orgasm appears to boost sleep benefits.
A Word of Caution
Although the study’s findings are encouraging, the researchers emphasized limitations:
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The sample size was small (only 14 people)
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All participants were healthy and had no sleep disorders
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Future studies need to include a more diverse group, including individuals with insomnia or other sleep issues
As lead author Dr. Michele Lastella stated, “Our findings suggest that engaging in sexual activity before bedtime may contribute to improved sleep quality, particularly by reducing nighttime wakefulness and enhancing sleep efficiency.”
However, more robust research is needed to confirm and expand on these insights.
Sex as a Natural Sleep Aid?
In a world filled with expensive supplements, noisy sleep gadgets, and prescription aids, the idea that good sleep might begin in the bedroom literally is a refreshing concept.
If you’re looking to improve your rest and wake up feeling more energized, it might be time to consider adding intimacy to your sleep hygiene checklist.
Michele Lastella, PhD, Dean J. Miller, PhD, Ashley Montero, Madeline Sprajcer, PhD, Sally A. Ferguson, PhD, Matthew Browne, PhD, Grace E. Vincent, PhD The effects of partnered and solo sexual activity on sleep: A preliminary observational study. Sleep Health. https://www.sleephealthjournal.org/article/S2352-7218(24)00261-4/fulltext
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