10 Ways to Increase Female Libido
Beyond a couple’s therapist, you can also reach out to a sex therapist, either alone or with your partner. A sex therapist can help you work through any psychological issues that may be impacting your sex drive, like sexual trauma, poor body image, or stay hard pills growing up with shameful views around sex. They may recommend mindfulness practices, communication techniques, or cognitive behavior therapy (CBT) exercises to help overcome these issues. Red wine may be an aphrodisiac, but only in small doses.
- Practice Kegel exercises to strengthen pelvic muscles, increasing sexual pleasure and desire.
- Stay hydrated; dehydration can lead to fatigue, reducing interest in intimacy.
- Reduce processed foods and sugars, which may disrupt hormonal balance and libido.
- Incorporate aphrodisiac foods like oysters, dark chocolate, and chili peppers into meals.
- Consider acupuncture; some women find it helpful in improving sexual function.
- Address underlying health issues like hypothyroidism or depression that impact libido.
- Use lubricants to enhance comfort and arousal during intimacy.
Alcohol can tank your libido and cause sleep problems, further impacting on your sex life. According to Dietary Guidelines for Americans, women should have a maximum of one drink a day (and if you have a male partner, they should limit themselves to two drinks a day). Be sure to avoid alcohol three to four hours before bed to stop it from disrupting your sleep.
Meet our Experts
Aphrodisiacs are foods that can increase your sex drive. While more research needs to be done into aphrodisiacs, many of these foods can be a part of a healthy diet, so there’s no harm in adding them to your grocery list. Red wine (just be sure to avoid having too much alcohol and alcohol close to bedtime) You can also try supplements that have the potential to increase libido. Zinc (a 2021 study found this helped improve sexual function in postmenopausal women) A healthy diet in general will help with blood flow, body image, and sleep. A 2018 meta-analysis found a healthy diet is linked to a lower risk of sexual dysfunction in both men and women.
4. Support the structures
Exercise boosts blood flow to your genitals and improves your mood, stress levels, and body image. It can help you fall asleep (as long as you don’t work out too close to bedtime). One study found resistance training helped increase sexual desire and lubrication in women with polycystic ovary syndrome (PCOS). And another study found aerobic exercise can improve sexual function in women with PCOS. More research is needed on women without the condition, but it looks like exercise can help them, too. A 2022 meta-analysis found female smokers were 48% more likely to experience sexual dysfunction than non-smokers. Relaxation techniques, exercise, and avoiding triggers (like alcohol) can help you quit smoking. You can also try nicotine replacement products and therapy to kick the habit. A 2022 review states small poor-quality studies show cannabis may improve female sexual function. But more studies are needed to confirm. The results are inconclusive as there are studies showing cannabis can have both positive and negative effects on your sex life. Beyond cannabis, if you take any recreational drugs, quit or seek help to quit.
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They don’t do your libido any favors. They can vardenafil 10 mg tablet rule out any underlying medical conditions that may be causing low libido or any other sexual problems like vaginal dryness or trouble reaching orgasm.
What to Watch For
A 2018 meta-analysis states that participation in physical activity is linked to a lower risk of female sexual dysfunction. Stress is a key cause of a low libido. Research shows women with high stress levels have lower levels of genital arousal, higher levels of the stress hormone cortisol (which can mess with your sleep), and they get more distracted when watching an erotic film. Stress also makes it harder to get enough sleep. RISE users say stress and anxiety are the biggest challenges when it comes to getting a good night’s sleep. 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.
Do Aphrodisiacs Work?
More research needs to be done into female sexual health, and women’s health in general, as well as how women specifically can increase their libidos. But here’s what the experts recommend so far. Your sleep need is the amount of sleep you need each night. It’s determined by genetics and it’s unique to you. Not getting enough sleep makes you feel sleepy, so you’ll be less likely to have sex.
Psychological Causes
Sleep loss is linked to lower odds of sexual satisfaction and lower sexual desire (more on the science behind sex and sleep soon). — Rise Science sleep advisor and medical reviewer, Dr. Chester Wu. How much sleep do you need exactly? When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found it ranged from five hours to 11 hours 30 minutes. Try tracking your cycle and libido changes throughout the month to spot any patterns.
Circulatory System
Sleep hygiene is the name for the daily behaviors that can help or hurt your sleep. With good sleep hygiene, you can fall asleep faster and wake up less often during the night, helping you get more sleep overall. Get out in natural light first thing: This will signal to your brain that it’s time to be awake and set your body clock up to make you feel sleepy later that evening. Get out in sunlight throughout the day: This may make you less sensitive to light in the evening. Plus, a 2021 study found UVB light (one type of light you can get from the sun) enhances romantic passion in both men and women.
1. Learn to Better Manage Your Anxiety and Stress
Avoid bright lights before bed: Light suppresses the sleep hormone melatonin. About 90 minutes before bed, put on blue-light blocking glasses and dim the lights (it’s a bonus that this sets a romantic mood). Avoid caffeine, alcohol, large meals, and exercise close to bedtime: These things can make it harder to fall asleep and they can wake you up in the night. To stay on top of your sleep hygiene, RISE can remind you when to do 20+ healthy sleep habits each day. RISE users on iOS 1.202 and above can set up super p force online their 20+ in-app habit notifications here. 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.
| Hormone | Role in Libido | Common Imbalances | Treatment Options |
|---|---|---|---|
| Estrogen | Maintains vaginal lubrication, desire | Low levels post-menopause | Hormone replacement therapy |
| Testosterone | Boosts sexual desire | Low levels in women | Hormone therapy, supplements |
| Progesterone | Regulates menstrual cycle | Imbalances during menopause | Hormonal treatment |
| DHEA | Precursor to sex hormones | Deficiency can reduce libido | Supplements, medical evaluation |
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.
Alternative medicine
Try keeping stress levels in check by: Practicing relaxation techniques like progressive muscle relaxation Taking time to unwind before bed (this can also help you get enough sleep — a win-win for your libido) If you’re in a long-term relationship, try scheduling date nights, doing new activities together, and adding new things to your sex life to avoid overfamiliarity (a libido-killer). If your relationship is feeling rocky, consider couples counseling to talk through your problems and learn how to better communicate or overcome trust issues. Make sure you’re both sleeping enough to reduce the likelihood of conflict (and increase the likelihood of having sex). With RISE’s Partner Connect feature, you can see how much sleep debt you both have and who could do with an afternoon nap before date night. RISE users on iOS 1.202 and above can set up Partner Connect here. 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.
- A Mediterranean diet supports overall hormonal health and sexual function.
- Take evening primrose oil to help balance hormones and improve libido.
- Reduce chronic stress through hobbies, socializing, and relaxing activities.
- Ensure adequate vitamin D levels, which are linked to libido and sexual health.
- Practice deep breathing exercises to increase blood flow and arousal.
- Limit exposure to environmental toxins that may interfere with hormones.
- Consider natural libido-enhancing herbs after consulting a healthcare provider.
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. 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.
Frequently Asked Questions About Increase Female Libido
The median was eight hours of sleep. RISE can work out how much sleep you need, so you know what to aim for each night. RISE users on iOS 1.202 and above can view their sleep need here. Don’t worry about one or two nights of bad sleep. Instead, focus on keeping your sleep debt low overall.
3. Optimize hormones
Sleep debt is the amount of sleep you owe your body. If you have a lot of sleep debt, you may feel the negative effects in the bedroom. The good news about sleep debt is you can catch up on sleep and pay it back. You can lower your sleep debt by: Taking naps (check RISE to see the best time to do this so as to not impact your sleep at night) Improving your sleep hygiene (more on that next) RISE can work out how much sleep debt you have and keep track as you work to pay it back. RISE users on iOS 1.202 and above can view their sleep debt here. 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. 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.