How Women Can Increase Their Libido: 6 Expert Tips for Every Age

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

Condition	How it Affects Libido	Management Strategies
Hypothyroidism	Low energy, desire reduction	Thyroid hormone replacement
Diabetes	Circulatory issues impair arousal	Blood sugar management, medication
Fibromyalgia	Pain and fatigue lower desire	Pain management, therapy
Menopause	Hormonal shifts decrease libido	Hormone therapy, lifestyle changes

Exercise boosts blood flow to your genitals and improves your mood, stress levels, and body image.

• Regular exercise boosts blood flow and energy, enhancing female libido naturally.
• Maintain a balanced diet rich in omega-3s, zinc, and vitamins to support hormonal health.
• Manage stress through meditation or yoga to prevent libido decline caused by anxiety.
• Prioritize sleep to regulate hormones like testosterone and estrogen, essential for desire.
• Communicate openly with partner to improve intimacy and emotional connection.
• Limit alcohol intake, as excessive drinking can decrease sexual desire.
• Herbal supplements such as maca or ginseng are believed to boost libido in women.

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.

Medication	Class	Common Indications	Possible Side Effects
Flibanserin	Serotonin receptor modulator	Hypoactive Sexual Desire Disorder	Dizziness, nausea
Bremelanotide (Vyleesi)	Melanocortin receptor agonist	Low libido	Nausea, flushing
Testosterone therapy	Hormone replacement	Low libido, postmenopausal women	Acne, mood changes

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 fildena online a key cause of a low libido.

4. Fenugreek

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. 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. 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.

• 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.

Stress also makes it harder to get enough sleep.

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RISE users say stress and anxiety are the biggest challenges when it comes to getting a good night’s sleep.

Hormonal system

“Low Sex Drive in Women.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 28 Mar. “Increasing Women’s Sexual Desire: The Comparative Effectiveness of Estrogens and Androgens.” Hormones and Behavior, U.S. National Library of Medicine, Feb. 2016, Lisa Dawn, et al. “The Roles of Testosterone and Alpha‐Amylase in Exercise‐Induced Sexual Arousal in Women.” ResearchGate, Journal of Sexual Medicine, May 2008, A.

6. Make Lifestyle Improvements

“The Role of Pelvic Floor Muscle Exercise in the Treatment of Female Sexual Dysfunction.” Journal of the Association of Chartered Physiotherapists in Women’s Health, no. “Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity.” The Journal of Clinical Psychiatry, U.S. National Library of Medicine, Aug. 2013, Increase your libido by getting enough sleep, exercising, trying aphrodisiacs, switching up your birth control, or trying hormone replacement therapy. Low libido can be caused by many things including sleep deprivation, stress, alcohol, hormone fluctuations, and relationship problems.

What Are the Causes of Low Libido?

The RISE app can help you solve one of the most overlooked causes: sleep loss. RISE tells you how sleep deprived you are and helps you catch up on sleep by recommending when to do 20+ daily sleep hygiene habits each day. Libido, or sex drive, is a complicated thing for women. It fluctuates throughout your life, buy tadalista 60 throughout your menstrual cycle, and even throughout the day. But if you’re constantly feeling like you’ve got a low libido, and it’s getting you down, there are some lifestyle changes that can help. 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).

Here's what you need to know about low libido.

Below, we’ll dive into how you can increase your libido and what causes low libido in women in the first place. 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.

3. Optimize hormones

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. 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.

How do I know if my libido is low?

Not getting enough sleep makes you feel sleepy, so you’ll be less likely to have sex. 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? If your relationship is feeling rocky, consider couples counseling to talk through your problems and learn how to better communicate or overcome trust issues.

3. 🥬 Arugula: the plant that awakens vitality

RISE users on iOS 1.202 and above can set up their 20+ in-app habit notifications here. 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. 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.

The Takeaway

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. 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.

1. Mind the mind

Instead, focus on keeping your sleep debt low overall. Sleep debt is the amount of sleep you owe your body. If you have a lot of 100 sex tablet 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.

Why is my libido so low?

RISE users on iOS 1.202 and above can view their sleep debt here. 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. Beyond a couple’s therapist, you can also reach out to a sex therapist, either alone or with your partner.

Therapy	Method Description	Effectiveness
Acupuncture	Stimulates specific points to improve circulation	Some evidence supports benefit
Aromatherapy	Use of essential oils like ylang-ylang, lavender	Relaxation, mood improvement
Massage Therapy	Gentle massage to reduce stress and increase intimacy	Positive anecdotal reports
Biofeedback	Helps manage stress and sexual dysfunction	Varied individual success

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.

What Are Aphrodisiacs?

Whatever the cause might be, your health care provider can help you get to the root of the problem affecting your sex life and help you find a solution. Your health care provider may suggest medication to treat your decreased libido. Some people believe that herbal supplements can help address low libido, but there’s not enough data yet to support this. It’s always best to talk with your health care provider before trying any medications or supplements. A hormonal imbalance can also cause decreased libido.

Getting to Know Your Body Better

Your health care provider may suggest hormone replacement therapy, which could help you on your journey to healthy and enjoyable sex. Your health care provider will work with you carefully to determine what sort of hormone replacement therapy you should be placed on. If you’re experiencing low libido, these 8 things to try may be able to help boost your sex drive, helping you achieve a healthy and happy sex life. I started using Flo app to track my period and ovulation because we wanted to have a baby. The Flo app helped me learn about my body and spot ovulation signs during our conception journey.

Hormone Replacement Therapy

I vividly remember the day that we switched Flo into Pregnancy Mode — it was such a special moment. Learn how the Flo app became an amazing cheerleader for us on our conception journey. “The Roles of Testosterone and Alpha-Amylase in Exercise-Induced Sexual Arousal in Women.” The Journal of Sexual Medicine, U.S. National Library of Medicine, 21 Jan. 2008, Clinic Staff. 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. 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.