Boosting Low Libido in Women: Strategies to Renew Their Sexual Health
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.
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.
5: Improve your diet and nutrition
Try keeping stress levels in check by: Practicing relaxation techniques like progressive muscle relaxation Taking time to unwind before bed (this can also ceridaviescampaigner co uk 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.
Low libido in men
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. Alcohol can tank your libido and cause sleep problems, further impacting on your sex 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.
| Product | Dosage | Quantity + Bonus | Price | |
|---|---|---|---|---|
| Kamagra Soft Tabs | 100mg | 32 Pills | 120.11€ 114.39€ | |
| Cialis Generic | 60mg | 60 + 4 Pills | 145.06€ 138.15€ | |
| Kamagra Oral Jelly | 100 mg | 220 + 18 Sachets | 662.24€ 630.70€ | |
| Cialis Generic | 5mg | 270 + 10 Pills | 205.81€ 196.01€ | |
| Kamagra Oral Jelly | 100 mg | 63 + 7 Sachets | 224.18€ 213.50€ | |
| Cialis Generic | 60mg | 30 + 2 Pills | 85.33€ 81.27€ | |
| Viagra Super Active | 100mg | 180 + 20 Pills | 280.97€ 267.59€ | |
| Cialis Super Active | 20mg | 20 + 4 Pills | 92.35€ 87.95€ | |
| Viagra Generic | 150mg | 120 + 8 Pills | 177.58€ 169.12€ | |
| Cialis Black | 80mg | 120 + 8 Pills | 264.77€ 252.16€ | |
| Tadalista Super Active | 20mg | 90 + 10 Pills | 314.14€ 299.18€ | |
| Viagra Generic | 100mg | 180 + 8 Pills | 199.37€ 189.88€ | |
| Kamagra Gold | 50 mg | 12 Pills | 47.30€ 45.05€ | |
| Kamagra Gold | 50 mg | 180 + 6 Pills | 371.27€ 353.59€ |
They can also recommend treatment options like supplements or hormone replacement therapy if menopause is impacting your sex drive.
2. Maca
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 their 20+ in-app habit notifications here.
Can a Woman’s Sex Drive Be Increased?
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.
Symptoms of Low Libido
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. Research shows methods like condoms, oral contraception, and IUDs can have either positive or negative effects on your libido.
- Regular sexual activity can help maintain and increase desire over time.
- Maintain a positive body image through self-acceptance and grooming.
- Explore sensual media like romantic movies or literature to stimulate arousal.
- Use biofeedback techniques to become more aware of physical responses.
- Stay physically active to improve circulation, energy, and enthusiasm.
- Watch for signs of hormonal imbalance and seek treatment if needed.
- Cultivate emotional intimacy with your partner to strengthen sexual desire.
Some women report increased libido on certain birth control, so you may just need to find the right method for you.
| Exercise Type | Benefits | Recommended Frequency |
|---|---|---|
| Kegel Exercises | Strengthen pelvic floor muscles | Daily, 10 minutes |
| Cardiovascular Exercise | Improve blood flow and stamina | 3-5 times/week |
| Yoga | Reduce stress, enhance flexibility | 2-3 times/week |
| Aerobic Dance | Boost energy and mood | 3 times/week |
We've covered whether birth control can make you tired (with ripple effects on your libido) here.
TL;DR: How to Increase Libido in Women
Plus, we’ve covered how the RISE app can help you improve one of the most overlooked factors in libido: your sleep. We’ve already covered how to increase your sex drive. But in this blog post, we’ll dive into why women in particular may be experiencing a lowered libido and what they can do about it. Heads-up: The scientific literature uses gendered language when talking about female libido. We have used the terms “female” and “women” in this article, but this advice is for anyone who was assigned female at birth and is experiencing low libido.
5. Environmental Factors
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.
4. Support your right brain
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. 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.
| 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 |
Try tracking your cycle and libido changes throughout the month to spot any patterns.
| Food Item | Rich in | Benefits |
|---|---|---|
| Avocados | Healthy fats, vitamin E | Hormone production, blood flow |
| Dark Chocolate | Phenylethylamine, magnesium | Mood booster, increased desire |
| Oysters | Zinc | Hormone synthesis |
| Watermelon | Citrulline | Improves blood flow |
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. Pregnancy symptoms — like nausea and fatigue — can also dampen your love life.
What Nutrients Have Been Proven to Boost Libido?
According to Dietary Guidelines for Americans, women should have a tadalista professional 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. You can also try nicotine replacement products and therapy to kick the habit. 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.
When Libido Drops: Common Reasons in Women
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.
6. Make Lifestyle Improvements
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.
Emotional and relationship factors shape desire
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 lovegra women 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. A 2019 survey found sexual problems were more common in menopausal women who did not use hormonal therapy.
- Engage in regular cardiovascular activity to improve blood flow to reproductive organs.
- Avoid high-stress environments that can negatively impact libido.
- Use sensual touch and massage to increase comfort and arousal.
- Explore new forms of intimacy beyond intercourse to rekindle interest.
- Stay consistent with healthy habits, including diet, exercise, and sleep.
- Be patient; increasing libido often takes time with lifestyle adjustments.
- Educate yourself about female sexual health to better understand your body.
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.
- 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.
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.