10 Ways to Increase Female Libido

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, 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. 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.

What Is Low Libido?

Learn how the Flo app vardenafil vilitra 60 mg 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. “Low Sex Drive in Women.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 28 Mar.

6. Sleep

“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. “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. 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. Not getting enough sleep makes you vardenafil 5 mg 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).

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— Rise Science sleep advisor and medical reviewer, Dr.

8. Hormone treatment

Meditation can be a great way to cope with stress. There are lots of great resources available that can help guide you through a simple meditation practice. Stress can sometimes be an indication that it’s time to make some healthy lifestyle changes. When you have a healthy way to manage stress, it can help your body relax and may help boost your libido. Having an open and honest conversation with your partner can be a good way to get any worries off your mind and address any ongoing problems.

3. Exercise

Try taking 20 minutes to talk with your partner without the distraction of your phones or the TV. Communication can bring your partner more deeply into your world, and you can let them know if cenforce 100 soft there’s been anything missing in your sex life. Maybe you’d like prolonged foreplay or want to try a little dirty talk. Whatever’s troubling you, communication can go a long way to addressing it. If you’re getting bored with your sex life, it could lead to libido problems. Chester Wu.

• 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.

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. 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.

Preparing for your appointment

Whatever the reason for your decreased libido, there are things you can try to help increase it. One possible reason for your lack of sex drive might be a lack of exercise. Exercise is important for maintaining your health, and your health care provider might suggest you add it (or add more) to help increase your libido. Whether it’s yoga, jogging, or practicing your favorite sport, exercising is a great natural libido booster that you can get for free. Lots of health care providers suggest exercise as a way to feel more at ease and confident in the bedroom.

Medications for HSDD

One exercise you might want to try is a boxing class. Learning to box can help boost your confidence, which may help increase your libido in turn. Kegels help strengthen the muscles in your pelvic floor — the same muscles that contract during orgasm. Your health care provider might suggest adding Kegels to your workout routine. Find out what you can do with our Health Assistant Learning to handle stress in a positive way can help increase your sex drive. 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. Sleep debt is the amount of sleep you owe your body.

4. Fenugreek

You can try spicing up your love life by adding something new to your routine. READ MORE: Can you have sex on your period? Get answers to the most common questions, chat with our friendly chatbot and join other people around the world in secret chats. A hectic lifestyle can make it hard to get a good night’s sleep, making you feel fatigued and stressed out during the day. Sleep is important for your body to function normally.

Iron-Rich Foods

Getting enough sleep can go a long way toward increasing your sex drive. Before beginning any kind of treatment or therapy, your first step might be to talk to your health care provider. They can help you find out if your libido issue is due to stress or another underlying problem. Your decreased libido could be a result of lubrication problems or another underlying medical or mental health condition that they can help you treat. 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. 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. 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.

• Engage in weight training to increase testosterone levels, boosting libido.
• Reduce screen time before bed to improve sleep quality and hormonal response.
• Use guided imagery or fantasies to mentally prepare for intimacy.
• Incorporate new activities or positions to keep sex exciting.
• Avoid medications known to reduce libido unless prescribed by a doctor.
• Maintain healthy relationships, as emotional intimacy directly influences desire.
• Focus on self-care and self-love to improve body confidence and libido.

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.

5. Get plenty of sleep

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. Your health care provider may suggest hormone replacement therapy, which could help you on your journey to healthy and enjoyable sex.

Stress management supports arousal

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. I vividly remember the day that we switched Flo into Pregnancy Mode — it was such a special moment. Avoid bright lights before bed: Light suppresses the sleep hormone melatonin.

6. Ginkgo biloba

“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. The RISE app can help you solve one of the most overlooked causes: sleep loss. 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.

Supplement Name	Active Ingredient	Typical Dosage	Notes
Maca Root	Maca polysaccharides	1-3 grams daily	May improve energy and desire
Tribulus Terrestris	Saponins	250-750 mg/day	Linked to increased libido
Fenugreek	Furostanolic saponins	500-600 mg/day	May enhance sexual arousal
Ginseng	Ginsenosides	200-400 mg/day	Can boost libido and mood

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.

• Incorporate foods rich in healthy fats like avocados and nuts for hormonal production.
• Practice positive affirmations to boost confidence and sexual self-esteem.
• Use music or ambient sounds to create a romantic atmosphere.
• Limit exposure to hormonal disruptors like BPA and parabens.
• Schedule intimate moments to prioritize and foster desire intentionally.
• Seek professional help for medical conditions affecting libido.
• Keep a journal to track factors influencing your sexual desire and habits.

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.

• Include soy products in your diet for their phytoestrogens, which may help balance hormones.
• Maintain intimacy routines, such as date nights, to foster sexual interest.
• Avoid smoking, as it narrows blood vessels, impairing arousal and desire.
• Take supplements like D-aspartic acid, which may support hormone production.
• Limit exposure to endocrine disruptors found in plastics and pesticides.
• Practice mindfulness to stay present and enhance sexual pleasure.
• Listen to your body and avoid pressure; comfort promotes natural desire.

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