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7 Everyday Habits That Can Improve Your Sex Life

December 24, 2025

When it comes to boosting your sex life, most people think about quick fixes: a romantic date night, a glass of wine, maybe even a spicy card game.

But the truth? Some of the best ways to improve your sex life often come from simple, everyday habits.

“Sexual health isn’t just about what happens in the bedroom,” says Andrew Wong, MD, a primary care provider with Hartford HealthCare Medical Group. “It’s influenced by your physical health, mental health and lifestyle choices throughout the day.”

Here are seven everyday changes that can make a big difference.

1. Get regular exercise

Exercise is one of the best natural boosters for sexual health.

“Physical activity improves blood flow, increases stamina and supports healthy hormone levels — all of which are key for sexual function,” says Dr. Wong.

Even 20 to 30 minutes of brisk walking, cycling or strength training a few times a week can improve desire – and your partner might thank you for it, too.

> Related: 5 Heart-Healthy Exercise to Do Today 

2. Prioritize sleep

If you’re struggling to get a good night’s rest, your trouble in the bedroom may not end there.

“Your body needs sleep to restore hormone balance, including testosterone. This plays a huge role in sexual desire and performance,” says Dr. Wong.

Aim for seven to nine hours of quality rest each night, and you may notice better energy, mood and intimacy.

“And if you find that you’re always too tired at night, morning sex might be a good alternative. It isn’t for everyone, but endorphins and sex hormones are at their peak in the morning, which can actually improve the experience,” Dr. Wong adds.

> Related: Snoring Is Ruining Your Sleep — Here’s How to Stop 

3. Keep stress under control

Overwhelmed at work, or struggling to deal with the kids? Stress is one of the quickest ways to kill your libido.

“When your body is in a constant state of stress, cortisol levels rise, which can lower testosterone and make it harder to focus on intimacy,” says Dr. Wong. “Not to mention the fights and resentment it can cause.”

Mindfulness, yoga, deep breathing or even a walk outside can help keep stress in check and your sex life stronger.

> Related: Stress or Anxiety: How to Tell the Difference — And What to Do About It 

4. Plan your dinner wisely

Yes, what’s on your plate really does impact what happens between the sheets.

“A balanced diet rich in fruits, vegetables, whole grains and lean proteins supports circulation, hormone health and energy levels,” Dr. Wong notes.

And the timing matters, too.

“It’s worth planning ahead,” says Dr. Wong. “Large meals that make you feel gassy or bloated probably won’t help set the mood later on.”

So next time you’re planning a romantic night, maybe skip the second helping of Indian food.

5. Check in with your partner

Sexual health isn’t only physical — it’s emotional, too.

“Open communication and emotional connection with your partner can make intimacy more satisfying,” says Dr. Wong.

Even small habits like checking in during the day, expressing appreciation or designating time without phones can deepen connection and improve your sex life.

6. Watch the alcohol

A drink or two may lower inhibitions, but too much alcohol has the opposite effect.

“Alcohol interferes with circulation, nerve signals and hormone balance, which can lead to erection problems or decreased arousal,” Dr. Wong says. “Like Shakespeare wrote in Macbeth – it provokes the desire, but it takes away the performance.”

Enjoy in moderation — or consider skipping it altogether on nights you want to feel your best.

> Related: Wine, Beer or Cocktails: Which Is Healthiest? 

7. Don’t skip your check-ups

Your doctor’s office might not be the first place you think of for better sex, but it matters.

“Conditions like diabetes, high blood pressure and heart disease can all impact sexual health — sometimes before other symptoms appear,” says Dr. Wong.

Routine check-ups can catch problems early and keep your health — and your sex life — in top shape.

> Related: 3 Ways Your Primary Care Provider Keeps You Healthy

Here’s the bottom line

Great sex isn’t just about the heat of the moment — it’s built on the foundation of your daily choices.

“These everyday choices don’t just help you live longer, they help you live better,” Dr. Wong says. “Sex is a part of that.”

And that means better energy, better intimacy and a healthier relationship that can improve your sex life for years to come.