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How Does Sleep Affect Your Sex Life?

Although sex and sleep may seem unrelated, the quality and consistency of a person’s sleep can actually have a big impact on their sex life. Circadian rhythm refers to the body’s natural, internal sleep-wake cycle that repeats roughly every 24 hours. This cycle varies from person to person, and it is estimated to be about 50% genetically determined. Nevertheless, according to the National Sleep Foundation, most teenagers require 8 to 10 hours of sleep per day, adults require 7 to 9 hours of sleep, and older adults require 7 to 8 hours of sleep. They are more likely to experience daytime fatigue, increased irritability, a higher risk of accidents, and difficulties with concentration. Research shows that sexual functioning is also impacted by a lack of sleep and/or irregular sleep patterns that disrupt the body’s natural circadian rhythm. Not only do irregular sleep patterns affect a person’s sex life, so do sleep patterns that do not align with a sexual partner’s. Since everyone has their own circadian rhythm, it is possible that one member of a couple will have energy and sexual desire at times when the other member is ready to sleep. There are even common gender-related differences in circadian rhythm: men tend to be more active in the evening, while women tend to be more active in the morning. If a couple’s circadian rhythms do not line up, it may lead to decreased frequency of sexual activity and/or disrupted sleep if one person is active while the other is trying to sleep.
Insomnia is the difficulty or inability to fall asleep and stay asleep, despite having adequate opportunity and circumstances for sleep. People who suffer from chronic insomnia (symptoms that last for at least 3 months and occur at least 3 times per week) usually experience daytime consequences. Again, among these consequences are issues related to sexual performance and satisfaction. For men, insomnia and sleep deprivation have been found to be associated with decreased testosterone levels and sexual dysfunction. Surprisingly, research has shown that just a few nights of sleep deprivation (less than 5 hours of sleep) can result in a 10% reduction in man’s testosterone levels. Best sleep practices. Sleep hygiene, or good sleep habits, can improve a person’s sleep and may contribute to better sexual outcomes as well. Here are some of the best sleep practices a person can follow: Be consistent with the times you go to bed and wake up each day. Make sure your bedroom is dark, quiet, comfortable, and free from distractions such as TVs, computers, and other electronic devices. Try to avoid having caffeine late in the day or eating large meals right before bed. Exercise regularly. Consistent physical activity can help a person fall and stay asleep at night. Practice relaxation techniques before bed. Consult a sleep medicine specialist if you have a sleep disorder or find you have trouble falling or staying asleep.
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