Boosting Low Libido in Women: Strategies to Renew Their Sexual Health

This has been found in both pre- and postmenopausal women.

Do Aphrodisiacs Work?

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). 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. The main androgen (sex hormone) precursors in women also decrease as we get older. 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 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. 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.

There is no quick fix, but we can help

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.

Strengthen Relationship Bonds

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.

Emotional and relationship factors shape desire

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. 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. And drugs and alcohol are also linked to sexual dysfunction.

4. Spice up your love life

They don’t do your libido any favors. They can rule out any underlying medical conditions that may be causing low libido or any other sexual problems like vaginal dryness or trouble reaching orgasm. 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.

Chronic stress reduces sexual desire

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. Try tracking your cycle and fildena pill 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.

4: Limit your alcohol intake

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. 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. 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).

Why Libido Is Not a Single Switch in Women

A 2018 meta-analysis found a healthy diet is linked to a lower risk of sexual dysfunction in both men and women. 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.

2. Emotional health

More research is needed on women without the condition, but it looks like exercise can help them, too. 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.

2. Consider Prescription Medications

RISE users say stress and anxiety are the biggest challenges when it comes to getting a good night’s sleep. 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. Those causes of low sex drive can affect both men and women. 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.

Common Questions About Low Libido in Women

RISE users on iOS 1.202 and above can set up Partner Connect here. 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 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.

4. Support your right brain

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. 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.

Other Holistic Approaches

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. Your testosterone levels also rise during ovulation, which may increase your libido.

• 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.

It found estradiol — a type of estrogen — had positive effects on sexual desire, whereas progesterone had negative effects.

• 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.