Sex & Sleep: How Rest Impacts Desire and Drive

Sex |
4 min read

Written By

Jessica Buck

Published

February 23, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Sex and sleep are two important components of women’s health—and they’re more intertwined than many think, according to experts.

Let’s look at the scientific relationship between sleep and libido and how better rest may help to boost sexual wellness in menopause and beyond.

Sleep and Libido: What’s the Connection?

By midlife, a good number of us have likely been the victim of a poor night’s sleep. After a stint of disrupted or minimal sleep, you may recall feeling sluggish, moody, or foggy-brained. And it’s possible your work performance, social skills, or even your appetite took a temporary hit.¹

As it turns out, a person’s sex drive after a sleepless night works similarly—and it’s possible that fluctuating hormones could be at the root of the issue.

But, how, exactly?

How do Hormones Impact Sex Drive?

First, let’s look at testosterone, a hormone that helps drive libido and sexual performance in both men and women.² In response to sleep deprivation, testosterone levels have been shown to decline.³ In a study that required male participants to restrict nighttime sleep to five hours nightly for one week, it was observed that testosterone levels dropped by 10% to 15%.⁴ While similar research in women is limited, with more needing to be done in the area, other bodies of literature suggest low testosterone levels may influence reduced libido in women in addition to vaginal dryness, decreased sexual sensitivity, and lower sexual satisfaction.⁵

Additionally, poor sleep may elevate levels of a hormone called cortisol—the body’s stress, “fight-or-flight” hormone.^6,7 When cortisol levels are consistently high, it may cause severe fatigue and a lack of interest in sex. This cause-and-effect relationship may in-part explain why it’s less likely for women to want to be intimate when they’re feeling “on edge” and exhausted.

Sexual Wellness in Menopause FAQs: Improving Sleep for Better Sex

Curious about how to improve sleep for better sex and how this can impact your libido? Let’s look at some of the most common questions related to sleep and sex and break down a few steps you can try to improve rest for increased interest in intimacy.

Does Poor Sleep Impact Sexual Desire?

Potentially, yes; a night of poor sleep may cause feelings of exhaustion and suppress libido—the risk for this is even greater if sleep loss is chronic.⁸

What Causes This Drop in Libido After Poor Sleep?

On top of feeling physically exhausted, women may lack sexual desire after poor sleep due to hormonal imbalances such as low testosterone and elevated cortisol levels—both known to negatively impact sexual arousal and satisfaction.^9,10,11

What Are Some Steps I Can Take to Improve Sleep for Better Sex?^13,14,15,16

Try to Avoid Triggers Before Bed. This includes caffeine, alcohol, screens, stimulating electronics, and late afternoon naps close to bedtime.
Improve Your Bedtime Routine. Create and maintain a routine that signals to your brain that it’s time to wind down. This might be taking a warm bath, reading a book, meditating, journaling, or a similar calming activity.
Stay Consistent. Try to go to bed around the same time each night and wake up around the same time each morning. This will help your circadian rhythm adjust and keep your brain operating in a healthy wake–sleep cycle.
Prepare Your Sleep Environment. To achieve good sleep, most women benefit from dark, calm, and cool environments. Consider choosing bed linens and pajamas that help with air flow and are moisture wicking and/or cooling. Try adjusting your thermostat or use a fan to find a comfortable sleeping temperature—most experts suggest between 60 and 65 degrees Fahrenheit.

Talk to Your Healthcare Provider

Sleep and libido are two important components of women’s health. If either is lacking—or if one is negatively impacting the other—it’s important that you reach out to a trusted healthcare provider for guidance. A physician can help troubleshoot sleep or libido issues with you to find a solution, or they can refer you to a specialist who can provide more in-depth support.

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