How Sleep Deprivation Affects Sex

Sleep deprivation can greatly affect a male’s sexual drive. Specifically, it can quickly result in Erectile Dysfunction (ED). The relationship between ED and sleep is often unknown and can be a source of hope for those who struggled to find a solution. 

Sleep deprivation is caused by a deficiency in the number of hours of sleep, which for adults is anything less than 7-9 hours per day. A few nights of sleep deprivation is not likely to cause ED, only decreased libido. However, chronic sleep deprivation, such as sleep deprivation caused by sleep disorders, can cause ED in men.

Why Sleep is Important for Sex Drive

Sleep is important for sex drive because testosterone is mostly produced during sleep. Testosterone is a hormone that is essential for a strong libido, as well as general sexual health and erectile function. With diminished levels of testosterone, a man will experience reduced sexual desire and sexual performance.

Testosterone levels normally peak in the morning and are lowest before falling asleep. In other words, sleep is like filling up a testosterone gas tank to be used throughout the day. A few extra hours of sleep can double your testosterone, and for every X hours of sleep you gain 15% more testosterone.

Reduced sex drive isn't all you have to worry about with sleep deprivation - there are many other health concerns

Reduced testosterone can cause:

• Reduced your sex drive (reduced libido)
• Inability to get an erection
• Inability to maintain an erection

For men, these factors are essential for sexual intercourse.

Examples of Sleep Time and Testosterone Levels

Let’s look at some examples of testosterone levels and sleep time.

First, a recent study examined erectile dysfunction and testosterone levels in 207 men with sleep apnea. Sleep apnea is a condition that causes repeated cessation of breathing that requires the body to rouse throughout the night to continue breathing. These episodes can cause moderate to severe sleep deprivation. This study found that:

• 61% of men in the study suffered from ED
• 72% of men with severe sleep apnea has ED
• Persons with severe sleep apnea had significantly lower testosterone levels than men with mild sleep apnea

Another study found that in 531 men, patients who slept 4 hours or less had half as much testosterone as patients who sleep 8+ hours.

The results of other studies have been remarkably consistent with the percentage of those with ED and sleep apnea being 40%, 46%, 61% (referenced above), 64%, and 69%

Tips for Sleeping and Restoring Healthy Sex Life

Here are some tips to get you back on track for sleeping:

• Using light therapy during winter
• Maintaining pre-sleep ritual every night, such as reading, meditating, etc.
• Consistently exercising
• No blue light, food or alcohol one hour before bed 
• Have a consistent bedtime 
• Taking hot baths before bed 
• Use blackout curtains in your room
• Use your bedroom for sleep and sex only, no work or hanging out
• Keep your room cooler at night
• Use essential oils, candles, and/or plants to make your room smell comforting/fresh
• Invest in a comfortable pillow for your head and legs
• Invest in a comfortable mattress (they are often on sale and they last a long time, after all)
• Use white noise machines (i.e. a fan) or ear plugs if needed

Sleep Disorders That Can Affect Sex Life

Sleep disorders can lead to chronic sleep deprivation and, in turn, cause ED in men. Here are common sleep disorders that might be causing sleep deprivation:

• Sleep apnea
• Insomnia
• Parasomnias
• Circadian rhythm disorders
• Restless leg syndrome (more common in older people)

If you believe you are struggling with a sleeping disorder and it’s affecting your sex life, please contact us right away by clicking the orange button below to take a free online sleep test.