One study looked at both peri- and postmenopausal women aged
Is it possible to increase female libido instantly?
During pregnancy, women have reported a decrease in sexual activity, decrease in libido, reduced satisfaction with sexual life, and feeling less attractive. This can be caused by changing hormone levels, as well as all the uncomfortable symptoms that come with pregnancy that also impact sex. And, unfortunately, it’s not over once your baby is born. After pregnancy, women produce less estrogen and will be producing prolactin — the hormone that helps with milk production — which can suppress sex drive. Plus, of course, your sleep will be hugely impacted during these times. 45 to 55 and found that 64% of them had a “diminished libido.” The researchers found
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menopausal symptoms like depressive symptoms, poor
Cognitive Behavior Therapy (CBT)
It’s even harder to get enough sleep when pregnant or when caring for a newborn, meaning your libido is lowered even more. Perimenopause — the time leading up to menopause — can also cause changes in your sex life. Symptoms include decreased libido and sexual sensation, and a diminished or delay in orgasm. That’s not to mention the other common perimenopause symptoms — like weight gain, hot flashes, night sweats, depression, anxiety, and fatigue — that can all contribute to a lowered sex drive, too. Plus, perimenopause impacts your sleep, which of course impacts your sex life. sleep, and night sweats were
- Engage in weight training to increase testosterone levels, boosting libido.
- Reduce screen time before bed to improve sleep quality and hormonal response.
- Use guided imagery or fantasies to mentally prepare for intimacy.
- Incorporate new activities or positions to keep sex exciting.
- Avoid medications known to reduce libido unless prescribed by a doctor.
- Maintain healthy relationships, as emotional intimacy directly influences desire.
- Focus on self-care and self-love to improve body confidence and libido.
significantly associated with a lowered libido.
| Herb | Traditional Use | Scientific Evidence | Potential Side Effects |
|---|---|---|---|
| Yohimbe | Enhances blood flow to genitals | Some evidence supports use | Anxiety, increased blood pressure |
| Horny Goat Weed | Sexual dysfunction in traditional medicine | Limited evidence | Dizziness, nausea |
| Ashwagandha | Adaptogen, reduces stress | Some studies suggest increased libido | Gastrointestinal upset |
| Damiana | Traditional aphrodisiac | Anecdotal reports | Mild headache |
They also found a large proportion of the women
- Practice gratitude and positive thinking to enhance overall emotional well-being.
- Incorporate adaptogenic herbs like ashwagandha to reduce stress and support hormones.
- Limit exposure to artificial chemicals that may interfere with hormonal balance.
- Experiment with scented oils or candles to enhance the romantic environment.
- Maintain regular health checkups to address underlying medical issues.
- Build emotional intimacy by sharing feelings and experiences with your partner.
- Use visualization techniques to mentally prepare and increase arousal.
in the study with diminished libido also experienced some degree
- Maintain consistent physical activity; exercise releases endorphins and boosts desire.
- Consider hormone therapy if hormonal imbalance is diagnosed by a doctor.
- Avoid overexercising, which can lead to fatigue and decreased libido.
- Incorporate spiritual or relaxation practices like meditation for mental health.
- Increase intake of B vitamins to support energy and hormone synthesis.
- Practice patience and self-compassion during your journey to increase libido.
- Seek support groups or counseling if emotional issues hinder sexual desire.
of pain during sex or vaginal dryness, which can be
Taking the First Step
They can also recommend treatment options like supplements or hormone replacement therapy if menopause is impacting your sex drive. Research shows methods like condoms, oral contraception, and IUDs can have either positive or negative effects on your libido. Some women report increased libido on certain birth control, so you may just need to find the right method for you. We've covered whether birth control can make you tired (with ripple effects on your libido) here. You may find you have a higher sex drive in the first half of your cycle, the follicular phase, and around ovulation, but you’re less interested in sex in the second half of your cycle, known as the luteal phase Your low libido may not be a problem to fix, it may simply be a sign of where you are in your monthly cycle.
How BHRT Works at Your Wellness Center
Try tracking your cycle and libido changes throughout the month to spot any patterns. Expert tip: You may find it harder to sleep at certain points of your cycle, like on or before your period, and this can tank your libido. Pay extra attention to good sleep hygiene around these times to make sure you’re getting enough shut-eye. During pregnancy, increase your libido by keeping your sleep debt as low as possible, eating aphrodisiacs (that are safe for pregnancy), exercising, keeping stress in check, and being open and honest with your partner about how you feel. Pregnancy can cause low libido as your hormone levels, body image, mood, and sleep are all impacted.
Causes of Low Sex Drive in Women
Pregnancy symptoms — like nausea and fatigue — can also dampen your love life. After menopause, increase female libido by spending longer on foreplay, trying lubricants, keeping your sleep debt low, exercising, eating aphrodisiacs, and talking to your healthcare provider about hormone replacement therapy. A 2019 survey found sexual problems were more common in menopausal women who did not use hormonal therapy. But hormone replacement therapy isn’t suitable for everyone, so speak to your healthcare provider to see if it could help you. At this time of life, you should also pay extra attention to getting enough sleep. caused by naturally decreasing levels
2. Maca
Insomnia and sleep apnea can not only cause low libido themselves, they’ve been associated with menopause, meaning women are especially likely to experience these sleep disorders that cause low sex drive as they age. Low testosterone: We commonly think of testosterone as a male hormone, but it’s been shown to play a big role in female libido, too. A study looking at premenopausal women with a decreased libido found that most of them had very low or even unmeasurable testosterone levels. This has been found in both pre- and postmenopausal women. The main androgen (sex hormone) precursors in women also decrease as we get older.
Healthy lifestyle changes can make a difference and combat low libido:
And as we age, we’re more likely to have sleep problems, medical conditions, and be on medication that affects our sex drives. Stress and mental health issues: Including depression, anxiety, mental exhaustion, and general day-to-day stress. Stress can come from long work hours, childcare duties, and even the pandemic. A 2022 study found fildena super active 100 the COVID-19 pandemic negatively impacted some women’s sex lives. Relationship problems: Intimacy and trust are key to a great sex life, and even if everything is great in your relationship, being overfamiliar with your long-term partner can tank your sex drive.
What effect does our circulation have on our libido?
Medication: Many medications have lowered libido as a side effect including antidepressants, anti-anxiety meds, and blood pressure medications. Alcohol, drugs, and smoking: Women who smoke are 48% more likely to experience sexual dysfunction than non-smokers. And drugs and alcohol are also linked to sexual dysfunction. Health conditions: Including diabetes, high blood pressure, underactive thyroid, high cholesterol, heart disease, and obesity (a 2023 study found sexual dysfunction is more common in obese women). Those causes of low sex drive can affect both men and women. of estrogen during this time.
How to Increase Libido In Women, According to Dr. Killen
A decrease in sleep quality (although sleep scientists don’t agree on what exactly sleep quality means yet). Longer sleep latency, or the time it takes to fall asleep. We’ve covered more on whether menopause makes you tired here. It’s not just the lead-up to the menopause transition that impacts your libido, though. Many women experience a low sex drive afterward, too. If this affects you, you’re not alone.
| Factor | Effect on Libido | Suggested Interventions |
|---|---|---|
| Body Image Concerns | Decreases desire | Counseling, self-esteem building |
| Relationship Satisfaction | Strongly correlates with desire | Couples therapy |
| Depression | Often reduces libido | Antidepressants, therapy |
| Anxiety | Impairs sexual arousal | Relaxation techniques, therapy |
The prevalence of female sexual dysfunction in
Coping and support
Sleep problems are common during menopause, so this can cause or add to your low libido. Falling estrogen and progesterone levels can cause menopause symptoms that keep you awake (think night sweats), anxiety, and sleep-disordered breathing. Plus, you might experience age-related sleep problems, like lower back pain or the need to use the bathroom waking you up. Follow RISE’s daily sleep hygiene reminders to give yourself the best chance of getting a good night’s sleep. Heads-up: It’s a myth that we need less sleep as we age.
3. Reduce Your Alcohol and Drug Consumption
The idea is based on data showing how much sleep people get, not what they need. Sleep is often harder to get as we grow older, so older adults are found to get less sleep. It’s therefore assumed (wrongly) they need less. It’s also not clear whether women need more sleep than men. But women are more likely to suffer from sleep problems and disorders, so they may need more time in bed to get enough sleep.
Nutrition supports hormone balance and energy
We’ve covered more on how much sleep you need here and whether women need more sleep here. There are many causes of a lack of libido in females, including sleep deprivation, fluctuating hormones, relationship problems, alcohol, smoking, birth control, and menopause. Let’s dive into these low libido causes in more detail: Not getting enough sleep: You’ll feel sleepy and less likely to want to have sex if you’re not getting enough shut-eye. Sleep loss also negatively impacts everything from your relationship to your sex hormones (more on this soon) and women are more likely to suffer from sleep problems. Sleep disorders: A 2023 study found women with sleep apnea, insomnia, or a circadian rhythm sleep disorder had significantly higher odds of hypoactive sexual desire disorder (lack of desire for sex), female sexual arousal disorder (unable to get aroused), and female orgasmic disorder (unable to orgasm or taking a long time to reach orgasm). postmenopausal women could be as high as 85%.
Hormonal system
Here’s what can cause low libido in women in particular: Libido fluctuates throughout the menstrual cycle due to changing hormones. One study found women were more sexually active and had an increased libido on days when they had increased levels of luteinizing hormone, which happens before ovulation. Your testosterone levels also rise during ovulation, which may increase your libido. It found estradiol — a type of estrogen — had positive effects on sexual desire, whereas progesterone had negative effects. Estrogen is higher in the first half of your cycle, the follicular phase, and progesterone is higher in the second half, also known as the luteal phase.
What creates high libido?
The study found desire rose in the first half of the cycle, peaked mid-cycle, and fell in the second half. Other symptoms related to your menstrual cycle — like cramps, fatigue, and breast tenderness — may be contributing to a lower-than-usual sex drive. According to a 2016 meta-analysis looking at many different methods of birth control, everything from condoms to contraceptive implants can have a negative impact on female libido. The paper found women reported problems such as loss of arousal and difficulty reaching orgasm when using condoms, and low sexual desire and decreased frequency of sex when using the levonorgestrel-releasing intrauterine system (LNG-IUS). And oral contraceptives have been linked to: Hormonal birth control can also cause other side effects like fatigue, bloating, weight gain, and anxiety, which in turn can lower your libido.
Key Steps to Naturally Increase Your Libido
And a 2021 review found hormonal contraception may be linked to depressive symptoms and sexual dysfunction. Birth control may also make you tired, which can make you less likely to want to have sex. We’ve covered whether birth control can make you tired here. You may not be feeling your best during pregnancy and when breastfeeding, and side effects like morning sickness, weight gain, and mental health issues don’t exactly help. But hormones can also be to blame for a lowered libido during these times.