There’s a certain kind of bliss that follows sex – the warm, hazy calm that makes slipping under the covers feel like the most natural thing in the world. But could indulging in intimacy before bed actually help you sleep better? Science suggests that it can, and for good reason.
When you have sex, your body releases a cocktail of hormones designed to make you feel relaxed. Oxytocin surges during physical intimacy, deepening feelings of closeness while simultaneously reducing stress. Alongside it, prolactin, a hormone linked to satisfaction and drowsiness, floods your system, creating a wave of relaxation. Cortisol levels, which are responsible for stress, drop significantly, making it easier to drift off. The result? A natural sleeping aid that doesn’t require a prescription.
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Scientific research backs this up. A recent study published in the Journal of Sleep Research found that included 256 test subjects found that those who had sex with a partner before bed fell asleep 23 per cent faster than those who didn’t. On nights when participants didn’t engage in sexual activity, they took 21 minutes to get to sleep. On nights where they had sex, they were able to get to sleep after 16 minutes on average.
There’s also something to be said about the impact of the physical exertion involved. While it may not be as intense as a gym session, sex does get your heart rate up, burn calories and activate muscles. That brief burst of activity followed by relaxation can mirror the effect of light exercise, which is known to improve sleep onset and quality.
Beyond the act of sex itself, there are other habits that can enhance the benefits of pre-sleep intimacy. Sleeping naked, for example, has been linked to better thermoregulation, which can help the body reach the ideal temperature for sleep. It also encourages skin-to-skin contact between partners, increasing oxytocin levels and reinforcing that sense of calm.
Of course, not all sex is inherently sleep-inducing. If it’s particularly intense or emotionally charged, the adrenaline rush might keep you wired rather than lull you into slumber. But for most, the combination of physiological and psychological relaxation makes it a natural wind-down routine – one that’s far more enjoyable than scrolling mindlessly on a phone or staring at the ceiling waiting for sleep to come.
So, if you’ve been struggling with restless nights, it might be worth swapping out your usual bedtime routine for something a little more intimate. Science says your body will thank you for it.
Does sex help you sleep better?
Yes, sex can help improve sleep quality. After orgasm, the body releases hormones like oxytocin and prolactin, which promote relaxation and drowsiness. At the same time, cortisol levels drop, reducing stress and making it easier to fall asleep. Studies have shown that people who have sex before bed, especially with an orgasm, tend to fall asleep faster and experience deeper sleep.
Can sex replace melatonin or other sleep aids?
Sex naturally triggers hormonal changes that can support sleep, but it’s not a complete replacement for melatonin or prescribed sleep aids. However, for those experiencing occasional restlessness, sex can be an enjoyable way to improve sleep quality.
Does solo sex have the same sleep benefits as partnered sex?
Yes, masturbation can also help with sleep. The same hormonal response occurs after orgasm, whether through solo or partnered sex, leading to relaxation and drowsiness.
However, additional benefits like emotional bonding and oxytocin release from skin-to-skin contact apply mainly to partnered intimacy.
