It's not uncommon to go through waves of insatiability and apathy when it comes to your sex life, especially as you age. In fact, between the fluctuating hormones raging through your body and the everyday life stressors that put sex on the back-burner, you're bound to experience a loss in libido at some point in your life. If you're looking for ways to increase and enhance your sex drive, you're not alone. Especially in men and women over 40, a low sex drive means less of a desire to jump in the sheets.
The good news? A decrease in the desire to get it on is something that can be worked on. Whether it's making changes in your relationship or working on bettering your overall wellbeing, there are plenty of ways to get back on track and boost your libido. So, try out some of these ways to boost your sex drive after 40 and you're sure to feel like your old self in no time.
How to increase sex drive:
1. Quit any bad habits.
If you're still smoking in your 40s, it's time to stop—not just for your health and overall wellbeing, but also for your sex drive. According to the Mayo Clinic, bad habits like smoking can cause your libido to plummet—so once you ditch the cigarettes for good, you'll experience a nice boost in the bedroom.
2. Be more open with your partner.
Sitting down and talking about why your sex drive has taken a hit with your partner might feel uncomfortable, but it's necessary—especially if you want to get back on track. The Mayo Clinic says communicating in an open, honest way can help you "maintain a stronger emotional connection, which can lead to better sex."
3. …Especially about your likes and dislikes.
Some couples do the same old thing between the sheets for years, if only because they're not open about the fact that they'd rather do something else. However, if your sex drive is getting stale, it might finally be time to reevaluate your routine. The Mayo Clinic says that talking about what you like and dislike is super important for your sexual desire, and the simple act of being honest can take your intimacy to a totally new level.
4. Stop stressing so much.
Stress gets in the way of a lot of things. So keeping your cortisol levels to a minimum will keep wellbeing in check, sexual wellbeing included. The Mayo Clinic notes that simply by finding a way to cope with your heightened levels of anxiety, you can increase your libido and get your sex life back on track.
5. Get more sleep.
From keeping stress levels at bay to getting a mood boost, there are plenty of reasons you should always make sure you're getting enough shut-eye. And when it comes to your sex drive, some sleep can help, too. A 2015 study published in the Journal of Sexual Medicine found that women who got more sleep had higher levels of sexual desire. Specifically, for every extra hour of sleep that a woman got, her odds of engaging in sexual activity increased by 14 percent.
6. Don't forget about kissing and cuddling.
When you're feeling frustrated about a low sex drive, it's easy to try and rush into sex simply to make some magic happen. However, don't forget about taking time to get cozy: According to an oft-cited 1999 survey from Modern Maturity magazine and the AARP, something as simple as a little kissing and cuddling can strengthen your bond with your partner, especially in those moments when you're feeling tired or tense.
7. Share household duties.
If you find yourself doing more household chores than your significant other, changing that could benefit your sex drive. In a 2018 study published in Socius: Sociological Research for a Dynamic World, researchers found that sharing household work—particularly the dishes!—was linked to stronger sexual intimacy, boost in sex drive and relationship satisfaction. When you feel more like equals and less like maids, you won't resent each other or be as stressed, and that translates to more fun between the sheets.
8. Go on vacation.
Here's a great excuse to finally take that trip to the Bahamas: One 2013 survey from the U.S. Travel Association found that 77 percent of respondents who traveled with their significant other said their sex life was flourishing. Those are some pretty good odds!
9. Get creative.
After a while, it's easy to get into the same routine every night. However, this monotony isn't exactly helping out your sex drive. That's why, to amp things up, the Mayo Clinic suggests getting a little more creative with your partner. Whether you're switching up the time and location you have sex or trying out new positions, this can give your sex drive a serious boost.
10. And be open-minded about new experiences in the bedroom.
In a 2019 study published in the Journal of Sex Research, researchers found that the more open subjects (and their partners) were to new experiences, the better their sexual encounters were. So set the mood, try new things, do some experimentation together, and, most importantly, keep an open mind.
11. Eat plenty of avocados.
Eating a well-rounded diet is crucial for your health—and your sex life. And if there's one food you definitely shouldn't skimp on when it comes to your sex life, it's avocado. According to the University of Pennsylvania School of Medicine, the vitamin B6 in this delectable food "might make it easier for women to 'get in the mood.'" The fruit also has a positive effect on men, seeing as it keeps the heart healthy and this organ, in turn, helps pump blood to the nether region.
12. Nibble on some chocolate.
A piece of chocolate a day keeps the sexual dysfunction away—at least according to a 2006 study published in the Journal of Sexual Medicine. The study authors found that those who ate chocolate on a daily basis tended to have higher libidos and better sexual function compared to those who didn't indulge in the dessert.
13. Eat more citrus fruits.
You know taking in plenty of citrusy fruits is good for your health. What you might not know, though, is that eating these tart treats is also one of the ways to boost your sex drive. A 2002 study published in the journal Biological Psychiatry found that individuals who had high intakes of fruits full of ascorbic acid—ones like oranges and grapefruits—tended to have more (and better!) sex.
14. Have a cup of coffee.
Coffee wakes you up, gives you energy, and boosts your sex drive. A 2015 study published in the journal PLoS One found that men who consumed between 85 and 170 milligrams of caffeine a day were 42 percent less likely to report erectile dysfunction. So grab a cup or two tomorrow morning, then text your partner to come back from work early.
15. Drink some red wine.
Drinking red wine for your libido might sound way too good to be true—and yet, it's one of the very real ways to boost your sex drive. In a 2009 study of nearly 800 women published in the Journal of Sexual Medicine, researchers concluded that a moderate amount of the antioxidant-packed beverage helped increase sexual desire, lubrication, and overall sexual function.
16. But don't overdo it on the alcohol.
While a little wine can increase your sex drive, overdoing it can have the exact opposite effect and make it harder for you to feel aroused or even orgasm during sex, according to a 2016 study published in the AIDS and Behavior journal. So, keep your alcohol consumption to a minimum—otherwise, all of that red wine will be for naught.
17. Flavor your food with saffron.
Saffron—a fancy red spice found in plenty of different dishes—doesn't just provide flavor. A 2012 study published in the journal Human Psychopharmacology determined that the flavoring could also improve lubrication during sex for those who are a bit drier down there.
18. Slice yourself some watermelon.
Though eating watermelon is associated with the summertime, you might want to make it a diet staple year-round: 2008 research out of Texas A&M University found that the fruit can have Viagra-like effects on the body, giving your libido a solid boost with the compounds it contains.
19. Load up on asparagus.
Asparagus is already worthy of being on your plate, and the fact that the delicious veggie could also increase your libido is all the more reason to amp up your intake. One 2013 review published in the Asian Pacific Journal of Tropical Disease even notes that the food is actually considered a tonic—one that doesn't just make you want to have sex, but also keeps everything working efficiently down there as you age.
20. Eat an apple (or two!) a day.
An apple a day doesn't just keep the doctor away. It also gets you into bed more often. That's according to a 2014 study published in the journal Archives of Gynecology and Obstetrics, which found those who ate at least one apple a day had a better sexual quality of life than those who didn't.
21. Drink pomegranate juice.
In addition to water, there's one more important beverage to include in your diet: pomegranate juice. In one 2012 study out of Queen Margaret University in Scotland, just one glass a day not only helped boost participants' moods, but also increased the amount of testosterone in their bodies—something that subsequently lifted their libidos.
22. Try to lose a little weight.
If the scale has crept up on you in recent years, that could be the reason your sex drive has taken a hit. "If you're insecure and you focus on the way your body looks or what your partner is thinking about it during sex, you're not going to be in the mood," Cindy Meston, Ph.D., told Fitness. Once you shed some pounds and feel more like yourself, you may even be excited to get naked.
23. Meditate every day.
If you can make time to brew coffee in the morning and scroll through Facebook at night, then you can make time for meditation. And the good news is that the practice is just as good for your brain as it is for your, well, naughty bits: One 2017 review published in the Journal of Sex Research noted that mindfulness-based therapy can help improve sexual function.
24. And exercise often.
Fitting in a daily workout can help you feel better about your body, boost your mood, and increase your levels of happiness hormones—and all of these things, in turn, can boost your sex drive. In a 2018 study published in the journal Sexual Medicine Reviews, researchers found that after a strenuous workout, subjects appeared to be more aroused plus more sexually satisfied when they did get it on.
25. Do some yoga.
Yoga isn't just great for increasing your flexibility—it can also increase your sexual desire. One 2010 study published in the Journal of Sexual Medicine found that doing three poses in particular—triangle pose, the snake, and half spinal twist—helped increase women's desire, arousal, lubrication, orgasm, and overall satisfaction. At the end of the 12-week study, nearly 75 percent of women said that their sex lives had improved greatly.
26. Get sweaty with your partner.
You might enjoy working out alone, but here's a case for working out with your partner: A 2007 study published in the Journal of Neuroscience found that smelling androstadienone—a compound found in men's sweat—can seriously arouse females, giving their overall sexual desire a boost.
27. Take ginkgo biloba.
Ginkgo biloba has been around for millions of years and has been used medicinally since ancient times. In the past, it's been shown to have positive effects on the brain and memory—and in 2008, one study published in the Journal of Sex & Marital Therapy showed that it has some sexual benefits, too. Researchers found that the herb had a positive effect on desire, excitement, and orgasm.
28. Try fenugreek.
If you aren't already familiar with fenugreek, then now's the perfect time to get acquainted. The medicinal herb is touted in the health community not just as a way to help lower blood sugar levels and increase breast milk production, but also as a sexual aid. In fact, one 2011 study published in the journal Phytotherapy Research found that taking a daily supplement of the powerful plant could play a role in increasing sexual arousal and desire.
29. Consider vaginal estrogen.
As women get older, it's common for their vaginal tissue to become drier due to lower levels of estrogen. Thankfully, there's a solution: vaginal estrogen. As specialist Judith Volkar, MD, told the Cleveland Clinic, "Your vaginal tissue needs estrogen to function properly. Without estrogen, the tissue gets very thin and dry, and sex becomes very painful. Vaginal estrogen can help plump up the cells again and make it no longer painful."
30. Schedule time for sex.
It might feel weird to carve out time for your rendezvous; however, these days—in which people are all work and no play—it can be necessary. The Mayo Clinic notes that adding time for intimacy to your schedule can get your sex drive back on track—even if that means sending a calendar invite to your hubby with some eggplant emojis in the title.
31. Reevaluate your medications.
Certain medications can decrease your sex drive, even if it's not something you realize at first. However, as Volkar told the Cleveland Clinic, going off of your meds cold turkey without a doctor's consent is never a good move. If you're worried that your medications are at the root of your sex issues, then your doc can—and should—reevaluate your prescriptions to see if something can be done to help out your sexual function.
32. Give acupuncture a try.
Having little needles shoved into your body might seem scary, but the Chinese practice of acupuncture has been around for thousands of years for good reason: It works. Typically it's used to fight off pain and decrease stress, but it can help to boost your libido, too. In fact, in a 2016 study published in the journal Sexual Medicine, researchers found that just two sessions a week for five weeks made a big difference in participants' sexual function and desire.
33. Give yourself an acupressure massage.
If acupuncture sounds too scary, then acupressure might be the way to go. The practice involves cueing in to points on your body that can help boost your sex drive and increase sexual satisfaction—and you only have to do it for 30 to 60 seconds at a time. One of the best points to start with? CV 6, or the Sea of Qi, which is located two finger widths directly below your belly button. "The abdominal muscles often tighten during lovemaking, which can block the flow of sexual energy. Pressing CV 6 and the acupressure points around it can relieve the abdominal tension, strengthen the urinary and reproductive systems, and increase sexual intimacy and pleasure," says acupressure expert Michael Reed Gach, Ph.D.
34. And grab the oils!
According to the Mayo Clinic, the botanical massage oil Zestra can be applied topically to your nether regions to heat things up. It works so well, in fact, that in a small 2003 study published in the Journal of Sex & Marital Therapy, it was found to increase both arousal and pleasure. So, if natural methods aren't doing anything to increase your sex drive, it might be time to bring out the big guns—or oils.
35. Get comfortable with the idea of sex.
If the idea of having sex and being naked in front of your partner freaks you out, then you need to address your fears. In one 2009 study published in the Journal of Sexual Medicine, scientists exposed women to erotic films and concluded that "women who saw an increase in cortisol… have lower levels of functioning in certain areas of their sexual life compared with women who show a decrease in cortisol. Stress related to sexual performance may interfere with sexual arousal."
36. Try going to a sex therapist
Going to a therapist of any kind can sound nerve-racking, but a sex therapist? For some, that's on another level. It shouldn't be, though: According to the aforementioned survey from the AARP, sessions that involve talking about your sex life—from the concerns you have to how to better have your needs met—can boost both your sexual arousal and enjoyment.
37. Try clitoral therapy.
If your doctor told you that you could increase your sex drive simply by getting a prescription for a device that costs a few hundred dollars, would you try it? Well, such a thing exists, and it's called the EROS Clitoral Therapy Device. It uses a gentle vacuum to increase genital flow to the area—and in clinical trials, a staggering 100 percent of women felt increased sensation. Talk about money well spent!
38. Try out some toys.
Buying sex toys when you're in your 40s can feel super naughty. However, braving it up and clicking that "buy" button can do a lot of good for your libido: One 2017 study published in the journal Female Pelvic Medicine & Reconstructive Surgery found that middle-aged women experienced increased vaginal lubrication, more orgasms, and greater genital sensation after just three months of using a vibrator.
39. Do Kegels.
If you haven't already started doing Kegel exercises on a regular basis, it's time. By giving your pelvic muscles a workout, you can increase your sexual energy and stimulate your sex drive, all while tightening things up in the process.
So how do you actually do a Kegel? According to Harvard Women's Health Watch, it's best to start by tightening your muscles—the same ones that stop you from peeing—for 2 to 3 seconds and repeating this action 10 times at least 5 times a day. The best part? You can do them right at your desk at work and no one will even notice.
40. Build your relationship outside the bedroom.
Experimenting in between the sheets is important for increasing your sex drive and satisfaction, but so is building your relationship in general. As Jan Shifren, MD, director of Massachusetts General Hospital Midlife Women's Health Center, writes for Harvard University, "couples who have fun outside the bedroom have more fun in the bedroom. Try to remember how much fun it was to spend time together when you first met and recreate some of that excitement." And for more things you can do in your later years that will help you be happier, check out these 40 Genius Ways to Feel Younger After 40.
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