Benefits of sex on your physical and mental health

I won’t beat around the bush: great sex can be totally mind-blowing.

It’s hard to explain. The rush of endorphins and sheer pleasure followed by that cosy post-coital glow is like nothing else on this planet. Let’s face it, even your self-love escapades with your favourite vibrator comes in second place to the real deal.

But it’s not simply about the feeling of sex. Making the time to intimately connect with your partner is more important than you think. The physical, mental, and even emotional benefits of sex are undeniable. Plus, there’s a world of scientific evidence to back them up.

I spoke to psychiatrist Dr. Sham Singh and licensed clinical psychologist Ehab Youssef to find out more. Read on to learn about why sex is good for you and the benefits you can expect when you have it.

The miraculous benefits of sex, explained

Sex is not all about pleasure—although, admittedly, that is a huge part of it. Having a healthy sex life can improve almost all aspects of your life. From your physical and mental health to your loving relationship with your partner, the advantages of prioritising good sex are colossal.

Don’t believe me? I’ve got the evidence to back it up. Let’s break down some of the most important science-backed benefits of sex. Here’s everything you need to know.

Physical health benefits

Let’s kick things off with your physical health. While you may not realise it, having regular, satisfying sex can make a huge difference to your overall wellness. Here are the most notable health benefits of sex that you may have overlooked until now.

1. Cardiovascular health

Sex is good for your heart—and no, I’m not speaking figuratively. Having regular sex with your partner can improve your cardiovascular health, too. Research published in the European Journal of Preventive Cardiology studied the health of 495 former heart attack patients. Those who had sex more than 52 times per year saw a 10% drop in heart disease mortality.

Of course, improving your heart health improves your longevity too, i.e. how long you live. To break that down, having sex with your partner may actually lead to a longer life.

A couple intertwine hands on top of the bedsheets during intercourse

Having regular sex can have a noticeable effect on your health

2. Better sleep at night

Finding it hard to fall asleep at night? Having sex with your partner before lights out can help you to fall asleep faster and enjoy a better quality of sleep, according to one 2023 study.

However, there’s a pretty major caveat that you need to know about — you have to achieve the Big O for it to work. Yes, the research found that only partnered sex, as opposed to masturbating, where you orgasm leads to these positive sleep results.

3. Boosted immune system

Do you get loads of colds? Improving your immune system could be the secret to better health. Luckily, having frequent sex with your partner can help with that too.

Research from the University of Duisburg‑Essen found that participants who had "frequent sex" also had higher levels of immunoglobulin A (IgA) — an important antibody that helps protect the body from germs.

However, you can have too much of a good thing. The study also revealed that having "very frequent" sex was associated with lower IgA levels when compared to those who had sex frequently but not excessively.

4. Natural pain relief

Have you ever wondered why you feel blissful and calm after sex? The reason could be a little thing called endorphins. These neurotransmitters are released by the pituitary gland and hypothalamus in the brain when you’re having pleasurable sex.

Also colloquially known as “happy hormones,” experts suggest that the natural effect of endorphins is similar to that of opioid painkillers. To put that in simple terms, you may experience natural pain relief after getting down to it with your partner.

Related: What is the best vibrator?

5. Mental health benefits

Taking care of your mental health should be a number-one priority. But do you realise that satisfying sex can play a pivotal role in how you feel on a daily basis? It’s true.

“Sex is a key factor in mental health for regulating stress, improving moods, and building resilience,” explains Dr. Singh. “Neurochemically, sexual activity causes the release of dopamine, oxytocin, serotonin, and endorphins, which are all very important for emotional regulation and relieving stress.”

6. Reduced stress and anxiety

Whether you’re stressed out by work, your kids, or a thousand other commitments, finding a way to unwind is a must.Research from the Journal of Social and Personal Relationships found that having sex can help to lower stress levels for both men and women.

"Sex is a natural stress reliever. During intimacy, the body releases endorphins, which act as natural painkillers and mood boosters, and oxytocin, known as the ‘bonding hormone’,” says Youssef. “These chemicals help reduce cortisol levels, which are responsible for stress. I’ve had clients tell me they feel an overwhelming sense of calm after being intimate with their partner, even during high-pressure times at work.”

7. Mood enhancement

Low moods can be debilitating. While there’s not a one-size-fits-all cure, you might find that sex helps to improve your moods. Yes, believe it or not, there’s a reason you feel great after sex. Thanks to neuroscience, you can expect this, frankly, joyful benefit of sex.

“Dopamine, the reward chemical in the brain, drives motivation and pleasure while ameliorating symptoms of depression or low mood,” explains Dr. Singh.

8. Increased self-esteem

Before I take a look at how sex improves your romantic relationships, let’s talk about how it impacts your relationship with yourself. Having good sex can help to boost your confidence and make you feel more comfortable in your own skin.

“Reports have shown that among individuals who receive sexual satisfaction occur increases in self-esteem, body confidence, and life satisfaction,” explains Dr. Singh.

Emotional and relationship benefits

It’s a simple equation: The more sex you and your partner have, the happier your relationship is likely to be. But why is it that you feel closer after you’ve done the deed?

1. Boosted attachment

Directly after sex, chances are you have a newfound love for your partner. As you cuddle up in their arms, there’s a reason you feel fuzzy. A chemical reaction is going on deep inside you.

“Oxytocin—the bonding or attachment hormone—reduces feelings of loneliness and anxiety by helping build attachment and trust,” explains Dr. Singh. “Such a neurochemical response will make attached partners feel even more associated and emotional.”

A happy couple embrace in their living room

The aftermath of sex is a great opportunity to boost oxytocin, the bonding hormone

2. Deeper emotional bond

Having sex helps promote real connection with your partner and can help to improve your relationship. That’s all thanks to a deeper emotional bond you share.

“Sex fosters intimacy and trust between partners. The release of oxytocin during and after sex deepens emotional bonds, making couples feel closer and more secure,” says Youssef. “Many of my clients struggling with emotional disconnection in their relationships have noticed a shift when they begin prioritising intimacy.”

“One couple I worked with described feeling like "roommates" rather than partners,” he continues. “Once they made time for intimacy, they began talking more, laughing more, and feeling emotionally safe with each other.”

3. Feeling valued and desired

Desire can wane in long-term relationships — but it’s important to work at keeping things fresh. Sex shows your partner that you find them attractive, value, and love them.

“Sex can be a powerful affirmation of love, appreciation, and desire. Feeling wanted by your partner enhances emotional fulfillment and overall happiness,” says Youssef.

4. Increased relationship satisfaction

How happy you are in your relationship and how much sex you’re having is often intertwined. If you’re looking for a quick way to boost your connection with your partner, making the time to be intimate could make a massive difference.

“Couples who maintain a healthy, fulfilling sex life often report greater overall happiness and relationship satisfaction,” says Yousesef. “Intimacy fosters connection, reduces resentment, and increases feelings of companionship and partnership.”

How often should you have sex for health benefits?

There’s no right answer! How often you have sex entirely depends on you and your partner’s libido. However, experts suggest that having sex once or twice a week can improve your health.

I have been with my partner for eight years and we have sex around two to three times per week (we live at home with parents and both shift workers so work long days for context).

— tealbluepink

Of course, there’s no shame in having sex less often than that. It all comes down to your desire levels, what works for you, and — ultimately — your lifestyles, too.

Been together 10 years, no children and both have full time jobs, we live in a house with our three dogs that we’ve got a mortgage on and have sex probably less than 10x a year.

— TinyTots31

Can sex help with anxiety and depression?

While it’s not a fix-all solution, regular sex with your partner can help to improve your mood and lower your stress levels. Of course, if you’re struggling with chronic low moods and anxiety, you should reach out to a professional, such as your GP.

Does sex really improve sleep quality?

Struggling to get those 40 winks? As I’ve covered in this guide, having sex and orgasming with your partner can help you fall asleep faster and lead to better quality sleep.

What are the risks of too much or too little sex?

Everyone is an individual. However, having too much unprotected sex with multiple partners can increase your risk of STDs. You should always be safe and put your physical health first.

About the experts

Dr. Sham Singh is a certified psychiatrist with a holistic approach to mental health practicing at WINIT Clinic.
Ehab Youssef is a licensed clinical psychologist, mental health researcher, and writer at Mentalyc.

About the author

Charlotte Grainger is a freelance writer based in Sheffield, specialising in health, lifestyle, and sexuality. She has extensive experience covering sex and relationship topics with long-form features published in leading outlets such as Men’s Health, Brides Magazine, and MSN.