The Surprising Health Benefits of Regular Sex
Sex feels good. But beyond the obvious, research suggests it might also be good for your health.
Studies have linked regular sexual activity to benefits ranging from better sleep to improved immune function to lower stress. Some findings are more robust than others, and correlation isn't causation, but the overall picture is intriguing.
Here's what the science actually shows.
Stress Relief and Better Mood
This one has solid research behind it.
Sex triggers the release of several feel-good chemicals:
- Oxytocin (the "bonding hormone") promotes relaxation and connection
- Endorphins act as natural painkillers and mood elevators
- Dopamine activates reward and pleasure centers
- Serotonin helps regulate mood
Research has found that physical intimacy helps bring cortisol, the stress hormone, back to normal levels. A study of middle-aged women found that physical intimacy with a partner led to reduced stress and improved mood the following day.
The effect appears to be bidirectional: less stress leads to more sex, and more sex leads to less stress. Either way, it's a positive cycle.
Better Sleep
If you've ever fallen asleep quickly after sex, there's a biological reason.
After orgasm, the body releases prolactin, a hormone that induces feelings of relaxation and drowsiness. Combined with the oxytocin release, this creates ideal conditions for sleep.
Research suggests that sex can help people:
- Fall asleep faster
- Experience deeper, more restorative sleep
- Feel more relaxed at bedtime
For couples struggling with sleep, this is one more reason to prioritize intimacy, especially given how much sleep quality affects overall health.
Immune System Boost
Some research suggests regular sex may strengthen immune function.
A study from Wilkes University found that people who had sex one to two times per week had higher levels of immunoglobulin A (IgA) in their saliva compared to those who had sex less frequently. IgA is an antibody that helps protect against infections.
Another 2021 study found an association between sexual activity and improved ability to fight off viruses.
The research in this area is limited, and more studies are needed. But the preliminary findings suggest that regular intimacy might help keep you healthier.
Heart Health
Sexual activity is physical activity, roughly equivalent to climbing two flights of stairs or brisk walking.
The Massachusetts Male Aging Study found that men who had sex once a month or less had nearly 50% higher risk of cardiovascular disease compared to men who had sex twice a week or more.
For women, the picture is slightly different. Research suggests that the quality of sexual experiences, rather than frequency alone, is linked to reduced cardiovascular risk.
One 2020 study found that heart attack patients who had sex at least once a week had a 10% lower chance of dying from heart disease.
A note of caution: Some research using longitudinal data has found mixed results, particularly for older men. The relationship between sex and heart health is complex, and more research is needed. If you have heart concerns, talk to your doctor.
Mental Health Benefits
The connection between sex and mental health is well-documented.
A recent study found that sexual frequency of one to two times per week showed the greatest protective effect against depression. The neurochemical release during sex, particularly dopamine and serotonin, may help explain this effect.
During the COVID-19 lockdowns, research found that sexual activity had a protective effect against anxiety and mood disorders for both men and women.
One study even found that depressed patients with lower sexual frequency had significantly higher mortality rates, suggesting the relationship between sex and mental health may have real consequences.
Important caveat: Sex is not a treatment for depression or anxiety. These are serious conditions that require professional support. But for overall mental wellness, regular intimacy appears to play a positive role.
Pain Relief
This one surprises many people.
A German study found that 60% of migraine sufferers reported improvement in their pain after sexual activity. Among people with cluster headaches, 37% reported improvement.
The mechanism is likely the endorphin release during sex. Endorphins are natural painkillers, and the surge during arousal and orgasm can temporarily reduce pain perception.
This doesn't mean sex is a replacement for medical treatment. But for some people, it may provide relief.
Other Potential Benefits
Research has also explored connections between regular sex and:
Prostate health: A large US study found that more frequent ejaculation was associated with reduced prostate cancer risk, particularly for lower-risk cancers.
Cognitive function: The English Longitudinal Study of Aging found that older adults who remained sexually active showed slower cognitive decline on tests of memory and executive function.
Longevity: A study published in The BMJ tracked nearly 1,000 men over 10 years and found that men who frequently had orgasms had 50% lower mortality risk than those who didn't.
These findings are correlational, not causal. But they add to the overall picture of sex as part of a healthy life.
Read more about why tracking your sex life can provide insights.
The Important Caveats
Before you treat this as a prescription, some honest limitations:
Correlation isn't causation. Healthier people may simply have more sex. The arrow might point in the opposite direction, or both sex and health might be caused by a third factor (like overall relationship quality or lifestyle).
Quality matters as much as quantity. Research on women's cardiovascular health found that the quality of sexual experiences mattered more than frequency. Pressured or unsatisfying sex likely doesn't carry the same benefits.
Context matters. Sex within a trusting, connected relationship probably has different effects than sex that creates stress or anxiety.
Research is limited. Many of these studies are observational, and few have been replicated. The science is suggestive, not definitive.
The takeaway isn't "have more sex to be healthy." It's that intimacy, as part of a connected relationship, appears to be associated with positive health outcomes.
Read more about whether having more sex improves your relationship.
Final Thoughts
The research suggests that regular sex may contribute to:
- Lower stress and better mood
- Improved sleep quality
- Stronger immune function
- Better cardiovascular health
- Reduced pain for some conditions
- Improved mental health markers
None of this means you should treat sex as medicine or feel pressure to hit a certain frequency. The benefits likely come from connected, satisfying intimacy, not from checking a box.
But if you needed another reason to prioritize your intimate life, the health research provides one. Sex isn't just about pleasure or connection. It may genuinely be good for you.
Sources
- Charnetski, C.J., & Brennan, F.X. (2004). "Sexual Frequency and Salivary Immunoglobulin A." Psychological Reports.
- Massachusetts Male Aging Study. Research on sexual frequency and cardiovascular risk.
- Liu, H., et al. (2016). "Is Sex Good for Your Health? A National Study on Partnered Sexuality and Cardiovascular Risk." Journal of Health and Social Behavior.
- Brody, S., & Costa, R.M. (2009). "Satisfaction with Sexual Life and Cardiovascular Health." International Journal of Cardiology.
- Hambach, A., et al. (2013). "The impact of sexual activity on idiopathic headaches." Cephalalgia.
- Davey Smith, G., et al. (1997). "Sex and death: Are they related?" BMJ.
- Wright, H., & Jenks, R.A. (2016). "Sex on the brain! Associations between sexual activity and cognitive function in older age." Age and Ageing.
- Rider, J.R., et al. (2016). "Ejaculation Frequency and Risk of Prostate Cancer." European Urology.
- Mollaioli, D., et al. (2021). "Benefits of Sexual Activity on Psychological, Relational, and Sexual Health During the COVID-19 Breakout." Journal of Sexual Medicine.
- Cleveland Clinic. "5 Benefits of a Healthy Sex Life."
- WebMD. "10 Surprising Health Benefits of Sex."