Welcome back to the Dr. Sex Fairy Podcast. I am Dr. Kanwal Bawa, and I am here to transform your life. Today’s episode is our very first in a new series called Six Minutes On Sex where I discuss some crucial and hard hitting topics that will help you biohack your sex life, and optimize your performance and pleasure. Six Minutes On Sex will be a short but crucial discussion that will give you facts as well as tips on what to do to make your life better. If you are watching this on YouTube don’t forget to subscribe to the Dr. Sex Fairy Podcast on Apple Podcasts, Spotify or wherever you get your podcasts. If you are listening to me somewhere other than YouTube, find the Dr. Sex Fairy channel and subscribe to it. Don’t forget to like this video and share it with your partner and friends.
Today’s episode is an in-depth discussion on the relationship between sleep and sexual health. We will explore how sleep impacts libido and sexual performance, the mutual benefits of sleep and sex, and the latest research findings in this field.
Let’s start with the Impact of sleep on libido and sexual function. The connection between sleep and libido, or the desire for sex, is well-established. Poor sleep can lead to reduced libido in both men and women. Factors like stress, anxiety, and fatigue, often exacerbated by poor sleep, can significantly dampen sexual desire.
Sleep disorders like insomnia and obstructive sleep apnea not only affect sleep quality but also impact sexual health. For instance, sleep apnea has been linked to a higher risk of erectile dysfunction. It also leads to sexual dysfunction in women.
Sleep plays a crucial role in regulating hormones that are important for sexual health. For example, testosterone, which is vital for sexual desire and function, is primarily released during sleep, and so, inadequate sleep can lead to lower testosterone levels, affecting libido and sexual performance.
Now let’s talk about how sex leads to better sleep. Engaging in sexual activities, especially those leading to orgasm, triggers the release of hormones like oxytocin and prolactin. These hormones induce relaxation and reduce stress, making it easier to fall asleep. It is worth mentioning that sex also reduces the amount of the stress hormone Cortisol which in turn leads to better sleep. If you don't have a partner, or don’t have a partner around today, you can benefit from masturbation as well. Orgasm from masturbation can have similar effects on sleep as partnered sex. It triggers a similar hormonal response that aids in relaxation and sleep onset.
The research on the topic supports what I am telling you. A study led by Australian sleep researcher Dr. Michele Lastella found that orgasms, whether with a partner or through masturbation, were associated with better sleep outcomes. Additionally, a study from the University of Michigan highlighted the impact of sleep on female sexual response and behavior, further establishing the interconnected nature of sleep and sex.
Studies and experience show that men tend to feel sleepier after sex compared to women. However, this difference diminishes when both partners achieve orgasm, suggesting that the satisfaction level plays a role in sleepiness after sex.
I am sure that you can already see the mutual benefits of sleep and sex. It is quite a vicious cycle. Good sleep can lead to better sexual health, and a satisfying sex life can promote better sleep. Recognizing this connection opens avenues for improving both aspects of well-being.
So what can a person do to improve sleep? We hear the term sleep hygiene but what is it? Sleep hygiene is basically better habits to improve good sleep. Improving sleep hygiene involves making changes to your daily habits and sleep environment to promote better sleep quality. Here are some effective tips:
You need a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This regularity helps to regulate your body's internal clock.
Create a restful environment: Make your bedroom conducive to sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, eye shades, earplugs, or white noise machines if needed.
Avoid bright screens within 1-2 hours of your bedtime. The blue light from phones, tablets, and computers can interfere with your ability to fall asleep.
Treat yourself to comfortable bedding: Ensure your mattress and pillows are comfortable and supportive. The quality of your bedding can significantly impact your sleep.
Avoid heavy or large meals, caffeine, and alcohol before bedtime because these factors can disrupt sleep.
Develop a pre-sleep routine that helps you relax. This might include reading, taking a warm bath, or practicing relaxation exercises or meditation.
Regular physical activity can promote better sleep. However, avoid being overly active close to bedtime.
Try to resolve your worries or concerns before bedtime. Jotting down what's on your mind and then setting it aside for tomorrow can be helpful.
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit it to about 20-30 minutes.
If you continue to have trouble sleeping, talk to your doctor or a sleep specialist for professional advice.
That's a wrap on today's episode of the Dr. Sex Fairy Podcast. I hope our deep dive into the dance between sleep and sexual health has enlightened you and given you practical tips to enhance both areas of your life. Remember, the journey towards better sex and sleep is interconnected and can significantly improve your overall well-being. Keep these tips in mind, experiment with what works best for you, and don't hesitate to contact me.
Please subscribe to the Dr. Sex Fairy Podcast on platforms like Apple Podcasts and Spotify. For those of you on YouTube, don't forget to like this video, share it with your partner and friends, and subscribe to the Dr. Sex Fairy channel for more insights on biohacking your sex life.
Stay curious, stay informed, and most importantly, stay in tune with your body. Keep exploring and optimizing your performance and pleasure. Sweet dreams! Until next time.