Sleep Smarter, Perform Better: Boost Your Sexual Health with Rest
We like to think that reclaiming our health and improving ourselves is a constant, active process. That the harder we work at it, the faster we see results and the better we become.
I’m here to remind you that this mindset will not only burn you out, but may even slow the results we want to see. Rest, and more importantly sleep, is integral to every function of our bodies.
We’re all guilty of sacrificing sleep occasionally, or even habitually, to get more done in a day. Below, I’ll explain all the ways that improving and caring about our sleep can improve our sexual health and vitality…and help you achieve whatever your specific health goals may be.
Hormonal Balance
Sleep is crucial for producing testosterone, the hormone that plays a major role in men’s sexual health. Most of your testosterone is made while you’re in REM sleep.
If you don’t get enough sleep, your body can’t produce as much testosterone. In fact, studies show that men who sleep less than 5 hours per night have much lower testosterone levels compared to men who get the recommended 7-9 hours.
Beyond testosterone, other hormones are also affected by sleep. For example, sleep helps manage levels of cortisol (the stress hormone), which, if too high, can negatively impact sexual function. Additionally, good sleep is necessary for regulating hormones like luteinizing hormone and follicle-stimulating hormone, which are important for reproduction.
Fertility and Sperm Health
When it comes to fertility, sleep affects sperm quality. A study of 981 men showed that both sleeping too little (less than 6 hours) or too much (more than 9 hours) can lower sperm count and reduce how well the sperm survive2. Staying up too late, especially past midnight, was also linked to lower sperm quality.
In Figure A below, a similar study showed that sperm volume and total sperm count peaked around 7-9 hours of sleep. Less or more sleep than this range resulted in a lower sperm volume and count.
Figure A1
Lack of sleep can lead to higher levels of oxidative stress, which damages sperm DNA and affects fertility. Getting enough rest helps your body fight oxidative stress and protects sperm health.
Sexual Function and Libido
Sleep problems can directly impact sexual performance, particularly erectile function. Men with sleep disorders like obstructive sleep apnea (OSA) have a much higher chance of developing erectile dysfunction. Studies have found that men with OSA are more likely to experience difficulties with erections, which can seriously affect their sexual lives.
Sleep deprivation also lowers libido, or sexual desire, often because of tiredness or hormonal imbalance. A healthy amount of sleep helps maintain a good sex drive and makes you feel more energized and ready for intimacy.
Mental Health and Sexual Well-being
Mental health plays a big part in sexual health, and sleep plays a big role in mental health. Not getting enough sleep can lead to higher levels of stress, anxiety, and depression, which can hurt your sex life. When you’re stressed or feeling low, it can lower your desire for sex and even impact your ability to perform.
Visit our blog post on stress management here!
Getting enough sleep helps you manage your mood better and reduces stress, helping you stay mentally sharp and emotionally balanced. Good sleep also improves decision-making and impulse control, which is important for healthy sexual relationships.
Sleep Disorders and Sexual Health
Men with sleep disorders like obstructive sleep apnea or chronic insomnia often struggle with sexual issues. OSA, for example, can decrease both libido and erectile function and may even affect fertility. Chronic insomnia, on the other hand, is linked to a reduced interest in sex and can worsen feelings of anxiety or depression.
Lifestyle Factors and Sleep
Your daily habits can affect both your sleep and sexual health. Regular exercise is great for improving sleep quality and sexual performance, but overdoing it—especially close to bedtime—can mess up your sleep.
Eating a balanced diet helps with both sleep and sexual health, and avoiding heavy meals, caffeine, or alcohol before bed can lead to better rest.
Here’s a post listing foods that can specifically improve libido!
The Impact Point Matrix (IPM)
The Impact Point Matrix is a visual representation of our sexual ecosystem. Our energy and vitality exists because of a delicate balance of every component of the Matrix.
The Epigenetic Signalers, the six categories bordering the the Matrix, affect how the body creates necessary biochemicals, blood flow and emotional states that boost our sexual energy and performance.
REM or Rapid Eye Movement, is the portion of our sleep where we produce the majority of our testosterone in the sleep cycle. Practicing good sleep hygiene can increase the amount of REM sleep we get, therefore naturally boosting our testosterone levels.
Read more on the Impact Point Matrix here!
Tips for Better Sleep and Sexual Health
If you want to improve your sexual health by getting better sleep, try to aim for 7-9 hours of sleep each night. Stick to a consistent sleep schedule and create an environment that promotes good rest by keeping your room dark, quiet, and cool.
Practicing good sleep habits like avoiding screens before bed and establishing a relaxing routine can make a big difference. And if you’re dealing with sleep disorders, it’s important to seek help from a healthcare provider.
Back To the Basics: Get Some Sleep!
In short, sleep is a key part of men’s sexual health. It affects everything from hormone levels and sperm quality to mental health and sexual performance.
By prioritizing good sleep habits, men can significantly improve their sexual health and overall quality of life. If you’re facing sexual health issues, don’t overlook the role sleep may play and consider talking to a healthcare professional for guidance.
References
1Chen, Qing & Yang, Hao & Zhou, Niya & Sun, Lei & Bao, Huaqiong & Tan, Lu & Chen, Hongqiang & Ling, Xi & Zhang, Guowei & Huang, Linping & Li, Lianbing & Ma, Mingfu & Yang, Hao & Wang, Xiaogang & Zou, Peng & Peng, Kaige & Liu, Taixiu & Cui, Zhihong & Ao, Lin & Cao, Jia. (2015). Inverse U-shaped Association between Sleep Duration and Semen Quality: Longitudinal Observational Study (MARHCS) in Chongqing, China. Sleep. 39. 10.5665/sleep.5322.
2Liu MM, Liu L, Chen L, Yin XJ, Liu H, Zhang YH, Li PL, Wang S, Li XX, Yu CH. Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men. Med Sci Monit. 2017 Apr 16;23:1842-1848. doi: 10.12659/msm.900101. PMID: 28412762; PMCID: PMC5402839.
3Hvidt JEM, Knudsen UB, Zachariae R, Ingerslev HJ, Philipsen MT, Frederiksen Y. Associations of bedtime, sleep duration, and sleep quality with semen quality in males seeking fertility treatment: a preliminary study. Basic Clin Androl. 2020 Apr 23;30:5. doi: 10.1186/s12610-020-00103-7. PMID: 32341784; PMCID: PMC7181488.
4“Does Sleep Deprivation Hurt Male Fertility? You Betcha, but Too Much Sleep May Be Harmful as Well.” Does Sleep Deprivation Hurt Male Fertility? You Betcha, But Too Much Sleep May Be Harmful as Well.: Eric K. Seaman, MD: Urologist, www.malefertilitydoc.com/blog/does-sleep-deprivation-hurt-male-fertility-you-betcha-but-too-much-sleep-may-be-harmful-as-well. Accessed 14 Sept. 2024.
5Rizk, N.I., Rizk, M.S., Mohamed, A.S. et al. Attenuation of sleep deprivation dependent deterioration in male fertility parameters by vitamin C. Reprod Biol Endocrinol 18, 2 (2020). https://doi.org/10.1186/s12958-020-0563-y
