Study Shows Sex is More Effective than OTC Sleeping Pills

Sex is often associated with pleasure, intimacy, and physical activity. But it may also help you get a good night's sleep.

In 2023, researchers presented a survey at the annual SLEEP meeting in Indianapolis that examined how sex and orgasm affected people's sleep compared with sleeping pills. The results attracted attention after most participants reported sleeping better following sexual activity.

Since then, other studies have looked at how sex affects sleep, including the role of orgasm and whether sexual activity can help people fall asleep faster or stay asleep longer.

Does sex help you sleep?

Yes, sex may help some people relax and sleep better, particularly when it involves orgasm. Research has linked sexual activity to improvements in sleep quality and the amount of time people spend awake during the night.

Many people feel relaxed or sleepy after sex. Others may feel more energized, especially if sexual activity takes place earlier in the evening or involves more physical exertion.

How sex affects your sleep may also depend on whether you experience an orgasm, your stress levels, and how comfortable you feel before bedtime.

Researchers have explored these factors through surveys, sleep diaries, and studies that monitor sleep activity.

What does research say about sex and sleep?

Several studies have examined the relationship between sexual activity and sleep. Some have focused on how people feel after sex, while others have measured changes in sleep patterns.

The 2023 study comparing sex and sleeping pills

The study presented at SLEEP 2023 was conducted by Dr. Douglas Kirsch, a sleep medicine physician at Atrium Health, and Dr. Seema Khosla, medical director of the North Dakota Center for Sleep.

The researchers developed an eight-question online survey asking adults about their sexual activity, experiences with orgasm, sleep quality, and use of sleeping pills.

A total of 53 adults participated. Most were between 25 and 49 years old, and 53% were women.

The survey found that:

• 75% reported sleeping better after sex or orgasm close to bedtime.
• 64% felt that sleeping pills had a similar or worse effect on their sleep compared with sex or orgasm.
• 66% had used sleeping pills to help them sleep at some point.

Most participants who reported better sleep after sexual activity described the improvement as moderate.

According to Dr. Kirsch, relatively little scientific research had examined how sex and orgasm affect sleep quality.

Commenting on the findings, he said:

"...it was interesting how often sex was used to aid in sleep."

The study focused on participants' personal experiences rather than monitoring their sleep in a laboratory. The researchers were also interested in whether the reported benefits were related to orgasm or the intimacy shared between partners.

What newer studies have found

Another study published in the Journal of Sleep Research in 2023 examined sexual activity and sleep using questionnaires and daily sleep diaries.

Researchers initially recruited 256 participants. Of those, 159 provided diary information, resulting in more than 2,000 daily observations.

The researchers found that participants who had sex with a partner and experienced an orgasm reported falling asleep faster and sleeping better. They did not find the same association when sexual activity occurred without orgasm or involved masturbation.

In 2025, a study published in Sleep Health examined the subject using wearable sleep-monitoring devices.

The researchers followed 14 adults from seven couples over 11 nights, comparing sleep after sex with a partner, masturbation, and nights without sexual activity.

Both sex with a partner and masturbation were associated with improved sleep efficiency and less time awake after falling asleep.

The researchers did not find a significant difference in how quickly participants fell asleep or their total sleep duration.

Why does sex make you sleepy?

Sex can leave you feeling relaxed, physically tired, or ready to fall asleep. Some of these feelings may be related to hormonal changes during sexual activity and orgasm.

Physical exertion, sexual satisfaction, and emotional closeness may also contribute to how you feel afterward.

Hormonal changes after orgasm

Your body releases several hormones during sexual activity. Two that researchers have examined are oxytocin and prolactin.

Oxytocin is commonly called the "love hormone" or "bonding hormone" because of its role in affection, trust, and emotional connection. Its levels can rise during sexual activity, particularly during orgasm. Oxytocin is also involved in how people respond to stress and interact with others.

Prolactin is another hormone that increases after orgasm. Although it's best known for its role in breast milk production, it also plays a part in sexual function and satisfaction. Researchers have examined whether prolactin contributes to the relaxed feeling that often follows orgasm.

These hormonal changes, along with physical relaxation, may help explain why some people feel sleepy after sex.

Physical relaxation

Sex involves physical activity, and the amount of energy you use can vary depending on the activity.

Like other forms of physical activity, sex may leave you feeling physically tired afterward. The period of relaxation that follows can also make it easier to settle down for bedtime.

Some people find that sex helps them release tension after a stressful day. Others may feel more awake, particularly if sexual activity is physically intense or takes place when they would normally be sleeping.

Emotional intimacy

Sex can also involve feelings of affection, comfort, and closeness with another person.

Emotional connection and physical affection may help reduce feelings of stress and make it easier to relax. Spending time with a partner can also be a way to disconnect from daily responsibilities before bedtime.

Researchers involved in the 2023 SLEEP survey were interested in whether intimacy without sexual activity might offer similar sleep benefits.

Does orgasm help you sleep better?

Orgasm may contribute to the sleep benefits associated with sexual activity.

In the 2023 diary study, participants who had sex with a partner and experienced an orgasm reported falling asleep faster and having better sleep quality. However, researchers did not find the same relationship when participants had sex without experiencing an orgasm.

The 2025 study found improvements in sleep efficiency after both sex with a partner and masturbation.

Sexual experiences vary from person to person. Some people find sexual activity relaxing even without orgasm, while others may feel more alert afterward.

Is sex better than sleeping pills?

In the 2023 survey, 64% of participants felt that sleeping pills worked about the same as or worse than sex or orgasm. About two-thirds of those surveyed had used sleeping pills at some point in their lives.

Sleeping pills can help people who struggle to fall asleep or stay asleep. However, they can also cause unwanted side effects.

Depending on the medication, these may include next-day drowsiness, dizziness, and memory problems. Some prescription sleeping pills also carry a risk of dependence, while certain over-the-counter sleep aids may become less effective with repeated use.

Many OTC sleeping pills contain antihistamines such as diphenhydramine or doxylamine. These ingredients can make you sleepy but may also leave you feeling groggy the following morning.

Sleeping pills can still be useful for people dealing with insomnia. The appropriate treatment depends on the cause and severity of the sleep problem, along with a person's medical history and other medications.

Can sex help with insomnia?

Sex may help some people relax before bedtime, but it isn't an established treatment for insomnia.

Insomnia can cause difficulty falling asleep, waking frequently during the night, or waking earlier than intended. These problems may occur even when someone has enough time and opportunity to sleep.

Occasional sleepless nights are common, but chronic insomnia can last for months and interfere with concentration, mood, and daily activities.

For adults with chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is commonly recommended as an initial treatment. It focuses on changing sleep habits and addressing thoughts and behaviors that contribute to ongoing sleep difficulties.

If you regularly struggle to get enough sleep, a healthcare provider can help identify possible causes and recommend appropriate treatment.

What else can help you sleep better?

Sex may be part of a relaxing bedtime routine for some people. Your daily habits and sleeping environment also influence how well you sleep.

Several habits may help:

• Keep a regular sleep schedule. Try to go to bed and wake up around the same time each day. Consistency helps regulate your internal body clock.
• Avoid caffeine close to bedtime. Coffee, energy drinks, and other caffeinated beverages can interfere with sleep for several hours after consumption.
• Limit alcohol before bed. Alcohol may make you feel sleepy initially, but it can interrupt sleep later in the night.
• Keep your bedroom comfortable. A cool, dark, and quiet environment can help reduce nighttime disturbances.
• Give yourself time to unwind. Reading, taking a warm shower, stretching, or listening to relaxing music can help you settle down after a busy day.
• Allow enough time for sleep. Most adults need at least seven hours of sleep each night, while some need more.

If changes to your bedtime habits aren't helping, talk with a healthcare provider. Ongoing sleep difficulties may be associated with insomnia, sleep apnea, or another health condition.

Frequently asked questions

Does sex before bed help you fall asleep faster?

It may. A 2023 diary study found that participants who had sex with a partner and experienced an orgasm reported falling asleep faster.

A smaller study published in 2025 found improvements in sleep efficiency after sexual activity, although it did not find a significant change in the time participants took to fall asleep.

Does masturbation help you sleep?

Masturbation may help some people relax and feel sleepy, especially after orgasm.

In a 2025 study, participants had better sleep efficiency and spent less time awake during the night after masturbation.

Can lack of sex affect sleep?

Not having sex doesn't necessarily mean you'll experience sleep problems.

Stress, physical health, medications, daily routines, and sleep disorders can all affect how well you sleep. While sexual activity may help some people relax, it isn't necessary for healthy sleep.

Can having sex before bed make sleep worse?

For some people, yes. Sexual activity may interfere with sleep if it keeps you awake later than planned, causes physical discomfort, or leaves you feeling more alert afterward.

Stress and relationship difficulties may also affect how relaxed someone feels before bedtime.

Is having sex every night healthy?

Having sex every night isn't necessarily harmful for healthy adults, provided it's consensual, comfortable, and enjoyable.

There is no recommended number of times a person needs to have sex to maintain good health or sleep well. Sexual frequency varies according to personal preferences, relationships, and individual circumstances.

The bottom line

Several studies suggest that sex may help some people sleep better, particularly when it involves orgasm.

In a 2023 survey, most participants reported better sleep after sexual activity, while many felt that sex worked as well as or better than sleeping pills. Newer studies have also found associations between sexual activity and improved sleep efficiency.

Sex can be one way to relax before bedtime. Maintaining a consistent sleep schedule, getting enough sleep, and following healthy bedtime habits are also important for a good night's sleep.

About the Author

Dr. Ruchir P. Patel, MD, FACP, is the Medical Director of the Insomnia and Sleep Institute of Arizona and the founder of Sip2Sleep. He is triple board-certified in sleep medicine, obesity medicine, and internal medicine. Dr. Patel is a multi-year Phoenix Magazine Top Doctor and holds the Inspire Excellence designation.

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References

Kirsch, D., & Khosla, S. (2023). How well does sexual activity improve sleep when compared with pharmacologic sleep aids? Sleep, 46(Supplement 1), A179. https://doi.org/10.1093/sleep/zsad077.0405

American Academy of Sleep Medicine. (2023). Survey finds that sex is as good as, or better than, a sleeping pill. https://www.sleepmeeting.org/survey-finds-that-sex-is-as-good-as-or-better-than-a-sleeping-pill/

Oesterling, C. F., Borg, C., Juhola, E., & Lancel, M. (2023). The influence of sexual activity on sleep: A diary study. Journal of Sleep Research, 32(4), e13814. https://doi.org/10.1111/jsr.13814

Sleep on it: A pilot study exploring the impact of sexual activity on sleep outcomes in cohabiting couples. (2025). Sleep Health, 11(2), 198–205. https://doi.org/10.1016/j.sleh.2024.11.004

MedlinePlus. Medicines for sleep. https://medlineplus.gov/ency/patientinstructions/000758.htm

Qaseem, A., et al. (2016). Management of chronic insomnia disorder in adults: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 165(2), 125–133. https://doi.org/10.7326/M15-2175

Cleveland Clinic. Oxytocin: What it is, function and effects. https://my.clevelandclinic.org/health/articles/22618-oxytocin