According to the study published Wednesday in Menopause: The Journal of The North American Menopause Society, women who slept poorly were almost twice as likely to report problems such as lack of sexual interest or pleasure than women who got a lot of shut-eye. .
In contrast, the study also found that good sleep quality was linked to increased sexual activity, a result that “doesn’t surprise anyone, right?” said senior author Dr. Stephanie Faubion, who runs the Mayo Clinic’s Center for Women’s Health.
“If you put a bowl of sleep and a bowl of sex for a tired woman, she will sleep every time,” said Faubion, who is also the medical director of the North American Menopause Society.
These results, she added, should wake up doctors to ask their patients about their sleep and their sexual functioning.
“In an ideal world, every woman should be asked by her primary care physician about her sexual function. Does that happen? No, it doesn’t,” Faubion said.
“Sleep may be a little easier to ask about, and poor sleep is associated with so many negative consequences, such as cardiovascular disease,” she added. “If she’s not sleeping well, that leads you to the next question, because sexual function is likely to suffer too.”
Sleep and sex are intertwined
It’s not just women who experience sexual dysfunction as a result of poor sleep. It also affects men.
On the other hand, there are a number of reasons that good sex is linked to a better night’s sleep.
Orgasms are not only relaxing, which can promote sleep, but they result in a boost of certain hormones that promote sleep in both men and women after sex.
Study first to ask about grief
In the new study, more than 3,400 women attending Mayo health clinics in Rochester, Minnesota and Scottsdale, Arizona completed sleep quality questionnaires between December 2016 and September 2019.
The women, who averaged 53 years old, also underwent clinical evaluation for sexual dysfunction and were asked to rate their level of anxiety about their sex life – a first for such a study, Faubion said.
“You can’t call it sexual dysfunction unless a woman is sad about it,” she said. “For example, a woman may have low sexual desire, but it can’t bother her. So we are, as far as I know, the first study to look not only at sexual functioning but also the related distress.”
In addition to poor-quality sleep, the new study found that women who regularly slept less than five hours a night were also more likely to report sexual problems.
However, the results were not statistically significant after factors such as age, partner status, education, race / ethnicity, body mass index, reproductive stage, depression, anxiety, relationship problems, and use of contraception and other medications were analyzed.
Because all these factors can interfere sleep, it was important to disregard that to identify poor sleep as the possible cause, Faubion said.
What must we do?
First, don’t hesitate to discuss both sleep and sexual issues with your doctor, Faubion said.
While most women will be able to identify that they are suffering from a mood disorder such as depression or anxiety, they may not realize that they are struggling with other problems such as sleep apnea or an uncontrollable urge to move your legs called restless leg syndrome.
“Female partners can help them identify if they are snoring, waking up with snorting and coughing, or if they are kicking their partner all night,” Faubrion said.
Women can also do their best to practice good sleep hygiene. Here are some expert tips:
Exercise, outdoors if possible. Try to get some exercise, which will reduce the stress chemicals that build up and promote better sleep. Try to do this outside – sunlight can help restore your body clock.
Furnish your bedroom for an optimal night’s sleep. One of the first tasks is to set up your sleeping environment and establish a relaxed bedtime routine. The REM sleep phase is a lighter rest level that can be more easily disturbed, so aim for low noise, low light, and cooler temperatures in the bedroom – between 60 and 67 degrees is best.
Watch your diet. Avoid caffeine after 3 p.m. and fatty, spicy foods before going to bed so that you don’t wake up from an upset stomach while dreaming.
Prepare yourself for relaxation. Taking a warm bath or shower, reading a book, listening to soothing music, meditating, or doing light stretching are all good options.