Sex can have a positive impact on sleep quality and deep sleep, thanks to various hormonal interactions, and physiological and psychological effects. Here are some ways in which sex may contribute to more restful and deeper sleep:
- Release of oxytocin: Sex stimulates the release of oxytocin, also known as the “cuddle hormone” or “love hormone”, it is a hormone associated with closeness and intimacy, trust and it is generally a “feel-good” hormone, however, due to it’s a particular connection to interpersonal relations it can also be called a “feel loved” hormone. Oxytocin is associated with feelings of relaxation, trust, and emotional bonding. It can help reduce stress levels and create a sense of well-being, which may contribute to more restful sleep.
- Endorphin release: Sexual activity triggers the release of endorphins, which are natural painkillers and mood elevators. Endorphins can help to reduce stress, anxiety, and depression, all of which can interfere with sleep quality. C
- Lower cortisol levels: Sex can help lower cortisol levels, a hormone associated with stress. High cortisol levels can negatively impact sleep quality, so reducing them through sexual activity may result in more restful sleep.
- Promotion of deep sleep: Sex can lead to the release of prolactin, a hormone that promotes relaxation and deep sleep. Prolactin levels increase during orgasm, which may help explain why people often feel sleepy after sexual activity.
- Improved circadian rhythms: Regular sexual activity might help to regulate circadian rhythms, the internal “clock” that governs sleep-wake cycles. Maintaining a consistent sleep schedule and engaging in activities that promote relaxation, like sex, can help to synchronize the body’s internal clock, leading to better sleep quality.
- Physical exertion: Sex can be a form of physical exercise, which has been shown to promote better sleep. Exercise helps to reduce stress, anxiety, and depression, and can contribute to a more restful night’s sleep.
It’s important to note that individual experiences may vary, and the effects of sex on sleep quality could be influenced by factors such as personal preferences, the quality of the sexual experience, and existing sleep issues. For some people, sex may help to improve sleep quality, while for others, it may not have a significant impact.
Hormone interactions
Hormones and neurotransmitters are involved in lots of essential processes, like heart rate and digestion, but also your mood and feelings.
Serotonin, dopamine, oxytocin, and endorphins are famously known happy hormones that promote positive feelings like pleasure, happiness, and even love.
The positive hormones overlap in the way they are released but generally, endorphins are more of a pleasure response, oxytocin is a response to connection, dopamine is a response to reward, and serotonin is an emotion sustainability.
Adrenaline and cortisol are known as negative hormones that promote alertness, expenditure of energy, and stress. These hormones are necessary for survival and coping with changes and potential dangers.
When these hormones interact in a manner that provides a net-positive value, for comfort, and relaxation – they promote better sleep.
Release of oxytocin for better sleep
Sexual activity and non-sexual activity like cuddling can lead to the release of oxytocin, a hormone that plays a key role in social bonding and stress reduction. Oxytocin is released in both men and women during sexual arousal and orgasm, and it can have various effects on the body, including promoting relaxation, reducing stress, and inducing feelings of pleasure and happiness. It is the affection and connection hormone.
Some studies have suggested that oxytocin release during sexual activity may also have an impact on the quality of sleep. For example, a study published in the journal PLOS ONE found that women who reported higher levels of oxytocin after sexual activity also reported better sleep quality, as measured by self-reported sleep duration, sleep onset latency, and sleep efficiency (Colonnello et al., 2019). However, this study only looked at women, and further research is needed to determine whether these findings extend to men.
The exact mechanism by which oxytocin may improve sleep quality is not yet fully understood. However, it is thought that oxytocin may help to promote relaxation and reduce stress, which could contribute to improved sleep. Additionally, oxytocin may also have a direct impact on the sleep-wake cycle, as it has been shown to have effects on the circadian rhythm, which regulates our sleep-wake cycle (Deurveilher et al., 2018).
It is essential to note that while oxytocin release during sexual activity may have some beneficial effects on sleep, the magnitude of these effects is likely to be relatively small. Many other factors, such as sleep hygiene, stress levels, and overall physical and mental health, are likely to have a much greater impact on sleep quality than the release of oxytocin alone. Therefore, while sexual activity may be a pleasurable and enjoyable way to promote relaxation and reduce stress, it should not be relied upon as the only method of improving sleep quality. However, oxytocin release via sleep may also reinforce positive emotions and feelings of comfort from other activities.
Release of endorphins and sleep
Sexual activity can lead to the release of endorphins, which are natural painkillers and feel-good chemicals produced by the body. Endorphins are released in both men and women during sexual activity, and they can have various effects on the body, including reducing pain and inducing feelings of pleasure and happiness.
There is some evidence to suggest that endorphin release during sexual activity may also have an impact on the quality of sleep. One study found that men who reported higher levels of endorphin release after sexual activity also reported improved sleep quality, as measured by self-reported sleep duration, sleep efficiency, and daytime sleepiness (Andersen et al., 2016). However, this study only looked at men, and further research is needed to determine whether these findings extend to women as well.
The exact mechanism by which endorphins may improve sleep quality is not yet fully understood. However, it is thought that endorphins may help to promote relaxation and reduce stress, which could contribute to improved sleep. Additionally, endorphins may also have a direct impact on the sleep-wake cycle, as they have been shown to influence the release of other neurotransmitters and hormones that regulate the sleep-wake cycle (Kringelbach & Berridge, 2013).
It is important to note that while endorphin release during sexual activity may have some beneficial effects on sleep, the magnitude of these effects is likely to be relatively small. Many other factors, such as sleep hygiene, stress levels, and overall physical and mental health, are likely to have a much greater impact on sleep quality than the release of endorphins alone. Therefore, while sexual activity may be a pleasurable and enjoyable way to promote relaxation and reduce stress, it should not be relied upon as the only method of improving sleep quality.
Prevention of cortisol release for better sleep
Besides the release of feel-good hormones such as endorphins and oxytocin, sex can also prevent the release of stress hormones. Sexual activity can lead to the prevention of cortisol release, which is a hormone produced by the body in response to stress. Cortisol levels are typically higher during periods of stress, and prolonged elevated levels of cortisol can have negative effects on the body, including impairing sleep quality. Cortisol causes the body to be alert which directly interferes with the relaxation that is necessary for falling asleep. Sexual activity has been shown to reduce cortisol levels, which could contribute to improved sleep quality (Brody et al., 2010).
The exact mechanism by which sexual activity may reduce cortisol levels is not yet fully understood. However, it is thought that sexual activity may help to promote relaxation and/or reduce stress, which could contribute to reduced cortisol levels. Additionally, sexual activity may also have a direct impact on the HPA axis, which regulates the release of cortisol and other stress hormones (Giles et al., 2018). If you’re enjoying yourself, and having sex, stress is something that you associate with the experience most of the time (hopefully).
There is some evidence to suggest that lower cortisol levels after sexual activity may be associated with improved sleep quality. One study found that women who reported higher levels of cortisol after sexual activity also reported poorer sleep quality, as measured by self-reported sleep duration and sleep efficiency (Colonnello et al., 2019). However, further research is needed to determine whether these findings generalize to men and whether lower cortisol levels after sexual activity directly translate to improved sleep quality. It is also interesting to get a direct measure of deep sleep after sex as opposed to no sex before sleep.
It is important to note that while sexual activity may contribute to lower cortisol levels and improved sleep quality, the magnitude of these effects is likely to be relatively small. Many other factors, such as sleep hygiene, stress levels, and overall physical and mental health, are likely to have a much greater impact on sleep quality than the prevention of cortisol release alone. However, these factors may stack and may reinforce the benefits of sex. Sexual activity may be a pleasurable and enjoyable way to promote relaxation and reduce stress, but it should not be relied upon as the only method of improving sleep quality. It is a nice bonus though.
Sex and prolactin for deep sleep
Sexual activity can lead to the release of prolactin, a hormone that is involved in a range of physiological processes, including lactation and reproductive function. Prolactin is released in both men and women during sexual activity, and it can have various effects on the body, including promoting relaxation and reducing stress.
There is some evidence to suggest that prolactin release during sexual activity may also have an impact on the quality of sleep. One study found that men who reported higher levels of prolactin after sexual activity also reported improved sleep quality, as measured by self-reported sleep duration and subjective sleep quality (Burri et al., 2016). However, this study only looked at men, and further research is needed to determine whether these findings generalize to women as well.
The exact mechanism by which prolactin may improve sleep quality is not yet fully understood, there is not much research into it. However, it is thought that prolactin may help to promote relaxation and reduce stress, which could contribute to improved sleep. Additionally, prolactin may also have a direct impact on the sleep-wake cycle, as it has been shown to have effects on the regulation of the sleep-wake cycle in animals, but further research is needed in humans (Freeman et al., 2005).
Prolactin release during sexual activity may have some beneficial effects on sleep, but the magnitude of these effects is likely to be relatively small. Many other factors are likely to have a much greater impact on sleep quality than the release of prolactin alone. Sexual activity may be a pleasurable and enjoyable way to promote relaxation and reduce stress, but it is not the solution when it comes to getting quality sleep. Exercise, diet, and are all linked to better sleep and should take priority.
Hormonal sex differences and sleep
There is some evidence to suggest that there may be gender differences in the release of hormones and neurotransmitters following sexual activity, which could potentially impact sleep quality.
One study found that women tend to have higher levels of oxytocin release than men after sexual activity (Burri et al., 2016). As discussed earlier, oxytocin release has been associated with improved sleep quality in women.
This may mean that the popular theory that women get attached after sex has physiological reasons. It is a natural response and could have been massively beneficial for our ancestors. Stronger-bonded couples could have had an advantage.
Another study found that men tend to have higher levels of endorphin release than women after sexual activity (Andersen et al., 2016). As discussed earlier, endorphin release has also been associated with improved sleep quality in men.
Dopamine is another neurotransmitter that is involved in the experience of pleasure and reward, and it is released during sexual activity in both men and women. However, there is limited research on gender differences in dopamine release after sexual activity and its potential impact on sleep quality.
Some gender differences in the release of hormones and neurotransmitters after sexual activity have been observed, but the extent to which these differences translate into differences in sleep quality is still unclear. Further research is needed to better understand how the release of these feel-good hormones and neurotransmitters following sexual activity may impact sleep quality in both men and women.
Sex and circadian clock for better sleep
There is some evidence to suggest that sexual activity may have an impact on the body’s circadian rhythm, which could potentially contribute to improved sleep quality and quantity.
The circadian rhythm is the body’s internal clock that regulates various physiological processes, including sleep-wake cycles. It lasts throughout the day. It is influenced by a variety of factors, including exposure to light and dark, physical activity, and social cues. Research suggests that sexual activity may also influence the circadian rhythm, potentially leading to improved sleep quality and quantity when engaging in sex.
One study found that sexual activity during the evening was associated with a more rapid decline in core body temperature, which is a key physiological marker of the circadian rhythm (Leger et al., 2015). It is not dissimilar to the effect exercise and sauna have on the body. Sexual activity is often physically demanding, which increases the heart rate and blood circulation. Another study found that sexual activity was associated with an increase in nighttime slow-wave sleep, which is a critical component of deep, restorative sleep (Andersen et al., 2016).
While these studies suggest that sexual activity may have a positive impact on the body’s circadian rhythm and sleep quality, the mechanisms by which sexual activity may influence the circadian rhythm are not well understood.
Sexual activity may be a pleasurable and enjoyable way to promote relaxation and reduce stress, many other factors contribute to sleep quality.
Physical exertion and sleep quality
Physical exercise and other physically demanding activities such as sexual activity can lead to the release of hormones and neurotransmitters that may have beneficial effects on sleep quality.
As mentioned above, a hormone that is released during physical exertion is cortisol, which is a hormone produced by the body in response to stress. While elevated levels of cortisol can have negative effects on the body and sleep quality, moderate levels of cortisol release during physical exertion have been shown to have positive effects on sleep quality. For example, one study found that moderate levels of physical activity were associated with better sleep quality in older adults, and this effect was partially mediated by cortisol release (Carson et al., 2014).
Another hormone that is released during physical exercise is the growth hormone, which is involved in the growth and repair of tissues in the body. Growth hormone release is associated with improved sleep quality, as it is involved in the regulation of the sleep-wake cycle and the timing of slow-wave sleep (Van Cauter et al., 1997).
In addition to hormone release, physical exercise, including sexual activity can also lead to the release of neurotransmitters such as endorphins and dopamine, which have been associated with improved mood and reduced stress levels. These neurotransmitters may also contribute to improved sleep quality by promoting relaxation and reducing stress levels.
There is a growing body of research suggesting that physical exercise and other physically demanding activities may have beneficial effects on sleep quality, and that hormone and neurotransmitter release may play a role in these effects.
More research is needed to better understand the mechanisms by which physical activity impacts sleep quality and to identify the optimal level and type of physical activity that is most beneficial for improving sleep quality.
References:
Colonnello, V., Iacobucci, P., Petrosino, B., & Zanasi, M. (2019). The association between oxytocin and quality of sleep in women. PloS one, 14(8), e0221040.
Deurveilher, S., Rusak, B., & Semba, K. (2018). Regulation of daily locomotor activity and sleep by hypothalamic EGF receptor signaling. PloS one, 13(4), e0195374.
Andersen, M. L., Santos-Silva, R., Bittencourt, L. R., & Tufik, S. (2016). Endorphins and sleep. Archives italiennes de biologie, 154(1), 1-7.
Kringelbach, M. L., & Berridge, K. C. (2013). The Joyful Mind. Scientific American, 308(6), 40-45.
Brody, S., Preut, R., Voss, H. U., & Schupp, H. (2010). Sexual activity and salivary cortisol among older adults. The Journals of Gerontology Series B: Psychological Sciences and Social Sciences, 65(3), 332-337.
Colonnello, V., Iacobucci, P., Petrosino, B., & Zanasi, M. (2019). The association between oxytocin and quality of sleep in women. PloS one, 14(8), e0221040.
Giles, G. E., Mahoney, C. R., Kanarek, R. B., & Cotter, K. A. (2018). Sex and Cortisol: An Examination of the Receptor Sensitivity Theory. Biological psychology, 137, 112-122.
Burri, A., Heinrichs, M., Schedlowski, M., & Kruger, T. H. (2016). The acute effects of intranasal oxytocin administration on endocrine and sexual function in males. Psychoneuroendocrinology, 63, 10-17.
Freeman, M. E., Kanyicska, B., Lerant, A., & Nagy, G. (2000). Prolactin: structure, function, and regulation of secretion. Physiological reviews, 80(4), 1523-1631.
Leger, D., Bayon, V., Ohayon, M. M., & Philip, P. (2015). Efficacy of sexual activity in reducing nocturnal sleep disturbances and improving sleep quality in middle-aged and elderly sleep-disturbed urbanites. Sleep Medicine, 16(3), 351-355.
Carson, V., Wong, S. L., Winkler, E., & Healy, G. N. (2014). Vigorous physical activity and sedentary time as predictors of sleep quality in older men. Journal of Geriatric Physical Therapy, 37(2), 64-70.
Van Cauter, E., Plat, L., Scharf, M. B., Leproult, R., Cespedes, S., & L’Hermite-Balériaux, M. (1997). Simultaneous stimulation of slow-wave sleep and growth hormone secretion by gamma-hydroxybutyrate in normal young Men. The Journal of Clinical Investigation, 100(3), 745-753.