Sleep deprivation and sex are never a good combination. Keep reading to find out how you can address your bedroom issues in this article.

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In this article:

  1. Decreased Testosterone Levels
  2. Lack of Vaginal Lubrication
  3. Erectile Dysfunction
  4. Poor Judgment
  5. Lower Sex Drive and Bad Mood
  6. How to Address Sleeping Issues

Sleep Deprivation and Sex: 5 Ways Lack of Sleep Ruins Your Sex Life

1. Decreased Testosterone Levels

Testosterone plays an important role when it comes to male sexual performance.

It is responsible for increasing sexual desire and stimulation among men. So if your testosterone levels drop, you may experience erectile dysfunction and lower libido levels.

Sadly, sleep deprivation decreases one’s testosterone levels. What makes it concerning is that the effects come immediately after only a few days of missing out on sleep.

A 2011 study published by the Journal of American Medical Association shows that getting less than five hours of sleep for one week straight causes a 15% drop in testosterone levels. The decrease that should’ve occurred over the course of 15 years was sped up to one week simply because of sleep deprivation.

2. Lack of Vaginal Lubrication

Sleep deprivation affects the female genitalia’s ability to lubricate during sex.

This decrease may cause pain during penetration. In worse cases, it may lead to bleeding and chafing.

3. Erectile Dysfunction

man having erectile problem in bedroom | Ways Sleep Deprivation Affects Your Sex Life | sleep deprivation and sex | low testosterone and sleep

Sleep deprivation may cause erectile dysfunction (ED) as a side effect.

Can lack of sleep cause erectile dysfunction (ED)? The short answer: yes!

Erectile dysfunction (ED) is a common sexual problem that affects about 5% of men aged 40 and above. It’s a complication where the man cannot get or maintain an erection during sex.

A number of factors may lead to ED, such as poor blood circulation, low libido levels, and performance anxiety. But a more common cause of ED is fatigue caused by sleep deprivation.

In 2009, a study on 401 men who suffered from sleep apnea was done to assess their sexual health and performance. The survey revealed that a whopping 70% of the patients also had erectile dysfunction.

Sleep Apnea Definition: Irregular or temporary stopping of breathing during sleep

4. Poor Judgment

Perhaps one of the biggest hurdles you need to overcome when seducing someone is gauging whether or not they’re sexually interested in you. Remember, no matter what the case is, always ask for consent before attempting to have sex with someone.

Sadly, sleep deprivation clouds one’s mind and leads to poor judgment skills. This can cause some men to misinterpret their partner’s sexual interest in them.

They might act a bit aggressive thinking the other party is also interested when that’s not really the case. Not only with this ruin your chances of seeing your date again, but you can even get sued for sexual harassment.

5. Lower Sex Drive and Bad Mood

Sleep deprivation causes one to feel tired, fatigued, anxious, and depressed. That’s because cortisol levels rise when you don’t get enough sleep.

All the negative emotional and physiological feelings combined affect both male and female libido levels.

Cortisol Definition: Called the “stress hormone.” Higher levels of cortisol in the bloodstream may lead to chronic stress, reduced cognitive performance, and other complications.

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How to Address Sleeping Issues

Now that you know the relation between sleep deprivation and sex, it’s time to address the underlying issues. Here are some ways how you can get better sleep at night:

1. Avoid Caffeine

Caffeine is a powerful stimulant you can use for energy boosts throughout the day. Drink too much of it, however, and you could end up having trouble sleeping at night.

Avoid caffeinated drinks after 3:00 P.M. Doing so will give your body enough time to eliminate traces of caffeine in your bloodstream before bed.

2. Make a Sleep and Sex Schedule

It might sound unsexy and unromantic, but creating a sleep and sex schedule is one of the most practical things you can do. In fact, having a routine to follow will help partners coordinate and plan an even more romantic evening.

However, that doesn’t mean you should completely remove spontaneous sex from your relationship! The schedule will simply serve as a guide, but you can still deviate from it.

3. Don’t Drink Too Much Alcohol

man holding a bottle of beer | Ways Sleep Deprivation Affects Your Sex Life | sleep deprivation and sex | sleep and testosterone

Avoid drinking excess alcohol to achieve healthy sleeping habits.

Some people think that drinking alcohol will help them sleep better.

While it might get you to bed faster, you’ll often find yourself waking up multiple times in the middle of the night. That’s because the body needs to adjust whenever you consume alcohol.

4. Decrease Gadget Time

Reduce your exposure to blue light as much as possible. This means avoiding cellphones, laptops, and tablets before bedtime.

A good practice to do is to leave your phone outside your bedroom. That way, you can avoid the temptation of endlessly scrolling through social media sites. To pass the time before you fall asleep, try reading a book instead.

Tip: Need your phone for your morning alarm? Buy a digital clock so you don’t have to rely on your mobile phone’s alarm feature.

5. Don’t Take Long Naps

For better, deeper periods of sleep, avoid taking long naps throughout the day. Studies show that the duration and frequency of your naps have different effects on your sleeping pattern.

For some, it might help them sleep better at night, but for most, long naps make it harder to go to sleep, since they’re not as tired as they would normally be. See what works for you though, and if long daytime naps make it harder to sleep, then avoid them.

A healthy sex life demands good quality beauty rest for both you and your partner. Take the time to recharge—it’ll also help you bulk up energy for when things get going.

In need of help addressing your bedroom concerns? LIV Health can assist in connecting you to specialists who can create personalized treatment plans for you.

Reach out to us today to schedule a video call with one of our integrative health specialists.

How do you make sure you get enough good rest and sleep at night? Let’s exchange tips in the comments section below.

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