10 Hidden Health Benefits of Sex

8 min readSex is hot, fun, and… secretly good for you? Yep, your favorite bedroom activity boasts tons of benefits (beyond, ya know, the O-bvious one).“Having sex regularly can do more than make you feel closer to your partner—it can actually make you physically healthier,” says Hilda Hutcherson, MD, a professor of obstetrics and gynecology at Columbia University and author of Pleasure: A Woman's Guide to Getting the Sex You Want, Need, and Deserve.Of course, that’s probably not what you’re thinking about when you’re thinking about sex. You’re thinking about pleasure (as you should!). But while sex is certainly enjoyable for its own sake, it’s also an “integral part” of your overall health, says Holly Richmond, PhD, a sex therapist, licensed marriage and family therapist, and associate director of Modern Sex Therapy Institutes in West Palm Beach, Florida. In addition to the key role sex plays in your intimate relationships—including the one with yourself—it also offers serious perks to your physical, mental, and emotional health. Ahead, experts share 10 hidden health benefits of sex that’ll make you want to jump into bed STAT.Less Stress Who needs a sauna sesh to relax when another type of steamy encounter does the same thing (but better)? It’s true: Enjoyable, satisfying sexual acts can actually be a way to relieve work-related stress, found a 2022 study in the Journal of Sex Research.That’s not a coincidence. That’s the cortisol-busting power of coitus, says Tara Suwinyattichaiporn, PhD, a professor of sexual and relational communication at Cal State University Fullerton and author of How Do You Like It?: A Guide for Getting What You Want (in Bed).Cortisol is widely known as the stress hormone, and everyday life can send it spiking. But as your body releases feel-good hormones—endorphins, dopamine, and oxytocin—during sex, your cortisol levels decrease, says Miriam Sivkin, MD, an ob-gyn at Mount Sinai’s Carolyn Rowan Center for Women’s Health and Wellness in New York.To get the most bang for your stress-busting buck, it helps to hit the big O. The highest concentration of oxytocin is typically released at the point of orgasm, says Dr. Sivkin, and the amount has even been found to correlate with the intensity of your climax.But even if you don't experience that ultimate (stress) release, you'll still receive the oxytocin-boosting benefits of skin-to-skin contact. Think of it this way: On a scale of 1 to 10, a really strong orgasm will deliver the max amount of oxytocin, says Richmond, while a sweet cuddle session might only score you a 2 or a 3.Improved Mental HealthRegularly doing the deed doesn’t just relieve daily stress, it may also improve your long-term mental health. During the COVID-19 lockdown in Italy, individuals who reported that they were having sex regularly were found to have fewer symptoms of anxiety and depression, according to a 2021 study in The Journal of Sexual Medicine.And it's not an exclusively pandemic-related phenomenon: Higher self-reported sexual frequency was associated with lower likelihood of depression, with a frequency of one to two times a week having the highest protective benefits, per a 2025 analysis published in the Journal of Affective Disorders. “When we discover sexual health, we have more mental health flexibility,” says Richmond, adding that sex—solo or partnered—can be “a way to self-regulate” our emotions when dealing with anxiety or depression. Or maybe it’s not even that deep. The mental health benefits could simply be due to a biological response since “we've got this flood of feel-good hormones flowing through our system,” Richmond says.Besides providing a natural mood boost, pleasurable sexual activity can help you to feel more connected, sexually confident, and desirable. “All of those things contribute to having higher self-esteem in your daily life,” says Suwinyattichaiporn.Better Mental Health Through Mindful Sex: “People who enjoy good sex tend to be able to stay more present and this concept, in social science, we call ‘sexual mindfulness,’” Suwinyattichaiporn says. “In a way, good sex or a good masturbation session is very meditative." Of course, the way we engage in sexual activity isn't always mindful, but approaching a sex act with intention and focus can be a surprisingly grounding experience. It might be as simple as leaving your phone outside the bedroom or experimenting with intimacy exercises, like breathing deeply while embracing your partner or tracing your fingers along their body to ‘map’ their pleasure zones. Some sex experts, like Suwinyattichaiporn, even offer guided intimacy meditations to clients. Audio erotica platforms, like Quinn and Dipsea, also have meditative offerings that promote sexual mindfulness.Sounder Sleep If you're having trouble drifting off to dreamland, swap out your white noise machine and your melatonin for an orgasm. Although studies have been small, the results are promising. For example, a group of seven couples slept better and felt more motivated the day after having sex than when they abstained, found a 2024 study in Sleep Health: Journal of the National Sleep Foundation. Participants also slept longer and spent less time awake after masturbation, the same study found.Here’s why: The beneficial hormones released after orgasm include prolactin, a peptide hormone primarily associated with breast milk production and mammary gland development. But recently, it’s also been strongly correlated with sleep duration, per a 2023 study in Sleep and Biological Rhythms. That post-climax chemical cocktail “really helps you relax and get a much better quality of sleep,” says Dr. Sivkin.But it may not be the best bedtime routine for everyone. “For a lot of people, sex is a down regulator; it helps them relax, calm down, reduce anxiety,” says Richmond. “For some of us, and I'll raise my hand here, sex is an up regulator, meaning it makes me more excited.” If you tend to stay awake and excited after coming home from a party or a concert, you might also have trouble falling asleep after sex. So, if you want to use knocking boots as a sleep aid, skip the acrobatics and opt for a subdued position, like spooning.Minimized Pain A great orgasm can also be a substitute for Advil. Thanks to the endorphins released after climax, our perception of pain decreases, says Dr. Sivkin. Basically, the “ouch” signal is still being sent to our brain’s pain receptors, but it’s blocked by the feel-good hormones. This is particularly helpful for people who have painful periods, Dr. Sivkin adds, but anyone can benefit from orgasm’s ability to decrease tension throughout the body.Lighter Periods with Fewer CrampsCramps hate to see you coming (pun absolutely intended). That’s because “when a woman orgasms, her uterus contracts and, in the process, rids the body of cramp-causing compounds," says Cindy M. Meston, PhD, director of the Sexual Psychophysiology Laboratory at the University of Texas at Austin and coauthor of Why Women Have Sex. The increased number of uterine contractions can also help expel blood and tissue more quickly, helping to end your period faster, she adds.Increased ImmunityWant to avoid coming down with something? Ask someone to go down on you. Orgasms have been found to increase the presence of an immune-supporting antibody called immunoglobulin A, says Dr. Sivkin. “When we're fighting off infections, it's one of our system's first lines of defense, and it helps repair damaged tissue.”In general, sexual activity has a positive effect on the immune system, a 2025 review in Sexual and Relationship Therapy found. And the more sex you have, the better you may feel. College students who had sex frequently (one to two times per week) were found to have significantly higher levels of immunoglobulin A in their saliva than those who had none or infrequent sex (less than once a week), per a small 2004 study in Psychological Reports. Just make sure you're not sniffling when you hop into bed with someone, because swapping saliva can still get the other person sick.Decreased Menopause SymptomsFor women going through menopause, having sex regularly is associated with decreased symptoms of genitourinary syndrome of menopause (GSM), such as vaginal dryness, pelvic pain, and vaginal itching, according to a 2025 study from Menopause. Sexually active menopausal women were also found to have better sexual function, per 2023 research published by the Menopause Review.Plus, having sex regularly can actually help you have sex comfortably for longer, says Dr. Sivkin, because frequent sexual activity strengthens the vagina. For many women, but especially those going through perimenopause and menopause, this means “thicker tissue, better blood flow, less [muscle] atrophy,” Dr. Sivkin says. “The more you use it, the healthier it is. The healthier it is, the more pleasure you have. The more pleasure you have, the more you want to use it.”It's not just about your genitals, though. Older adults who have sex also have a higher rate of well-being, per a 2018 study in Sexual Medicine.Improved CognitionGreat sex may put you in a temporary post-coital daze, but in the long run, “regular, satisfying sexual activity may help support cognitive function,” says Richmond. In a sample group of 78 heterosexual women ages 18 to 29, those who were more sexually active had higher memory scores for abstract words, per a 2016 study in the Archives of Sexual Behavior.Not only that, but adults ages 50 and over who were having sex more frequently performed better in memory tests, a 2018 study also in the Archives of Sexual Behavior found, suggesting reduced cognitive decline. Sounds like the perfect excuse to schedule a “study date.”Cardiovascular HealthSex can be good for your metaphorical heart—and your anatomical one, too. “Heart rate variability is significantly better when people have any kind of sexual activity,” says Dr. Sivkin. “Their blood pressure is lower, their heart rate is faster, they have better circulation. This is all feeding into improving our health.”In fact, young and middle-aged adults who had sex an average of once or twice a week were found to have a reduced risk of cardiovascular disease, per a 2024 study in Scientific Reports. Meanwhile, those who had sex once a month or less were at the highest risk of cardiovascular disease and death.Not only is sex preventive, it’s also the most fun you’ll have while working up a sweat. Regular sexual activity provides “mild to moderate physical exercise,” says Dr. Sivkin. Decades of data back this up: Sexual activity will raise your heart rate (and burn calories), according to a 2022 review of 18 studies published in Archives of Sexual Behavior. Looks like you have a pretty good reason to skip Sunday morning spin class and stay in bed.Stronger Pelvic FloorKegels and other exercises can strengthen your pelvic floor, but did you know a little bedroom rendezvous can, too? Sexual activity increases the strength and endurance of the entire pelvic floor area, says Dr. Sivkin, including the bladder, which can prevent incontinence as you age. So, get it on to stay strong.Meet the ExpertsHilda Hutcherson, MD, is a professor of obstetrics and gynecology at Columbia University and author of Pleasure: A Woman's Guide to Getting the Sex You Want, Need, and Deserve.Holly Richmond, PhD, is a sex therapist, licensed marriage and family therapist, and associate director of Modern Sex Therapy Institutes in West Palm Beach, Florida.Tara Suwinyattichaiporn, PhD, is a professor of sexual and relational communication at Cal State University Fullerton and author of How Do You Like It?: A Guide for Getting What You Want (in Bed).Miriam Sivkin, MD, is an ob-gyn at Mount Sinai’s Carolyn Rowan Center for Women’s Health and Wellness in New York.Cindy M. Meston, PhD, is the director of the Sexual Psychophysiology Laboratory at the University of Texas at Austin and coauthor of Why Women Have Sex.