A healthy sex life is important for overall wellbeing and relationship satisfaction. Yet low female libido is common, affecting up to half of women at some point. The good news is there are many natural ways to reboot female sex drive.
This comprehensive guide reveals 10 science-backed tips for increasing female libido. Discover how factors like stress, hormones, health conditions and medications impact sex drive. Plus get practical advice on foreplay, exercise, lubrication, erotica and more to boost arousal and pleasure.
What is Female Libido?
Libido refers to sexual interest and arousal. It’s your desire to have and enjoy sex, experience orgasms and feel intimate pleasure.
Female libido stems from complex hormonal interactions in the brain that spark sexual thoughts, fantasy and readiness for sex. Physical stimuli and erogenous zone stimulation also play a key role.
When libido is high, a woman feels more vaginal lubrication in response to sexual thoughts or touching. Blood flow increases to the genitals, heightening sensation and pleasure.
Yet female sex drive varies between women and fluctuates over time. Dips commonly occur during exhaustion, stress, after giving birth, and in perimenopause or menopause. Low libido is also a side effect of some medications.
Why Boosting Libido Matters
Sexual health experts agree that frequent satisfying sex is key to wellbeing and relationships. Studies show that post-sex emotional bonding fosters affection, calmness and better sleep.
Orgasms also boost blood flow and oxytocin, lowering stress and anxiety. For women going through menopause, sex may help vaginal elasticity and lubrication.
Don’t just endure low desire. Ignoring issues around painful sex or lack of arousal can exacerbate relationship problems and sexual dysfunction. Seek support to reignite your passion and maximize pleasure.
10 Science-Backed Ways to Increase Libido
Here are 10 proven tips to naturally increase female sex drive:
1. Set the Mood with Foreplay
Rushing into sex doesn’t allow arousal to build. But lingering over sensual foreplay exponentially boosts desire and lubrication.
Studies show extended foreplay helps women reach higher levels of sexual excitement, relaxation and satisfaction. Gentle touching releases feel-good chemicals like oxytocin.
Take foreplay slowly with kissing, massage and manual stimulation. Oral sex is another great option. Savor every moment of intimate connection to increase readiness and comfort.
2. Try Libido-Boosting Exercises
Regular exercise is linked to positive sexual function in women of all ages. Workouts enhance genital arousal by increasing pelvic blood flow.
Strength training also builds energy and confidence. Kegel exercises to strengthen the pelvic floor muscles can heighten sensation and orgasm intensity.
Aim for 150 minutes of moderate intensity exercise per week. Mix up cardio, weights, Pilates and yoga. Added bonus: yoga reduces stress and anxiety.
3. Address Vaginal Dryness
Discomfort or pain during sex is a major libido dampener. Vaginal dryness is a common culprit, especially after pregnancy and during perimenopause.
Lubricants ease friction and increase comfort. Water-based lubes are ideal for vaginal health. Coconut oil works for massage. Vaginal estrogen creams may also help some women.
Open communication is key. Tell your partner when you need more warm-up time or lube. Don’t force painful sex – address physical causes with your doctor.
4. Spice Things Up
Novelty and variety keep desire alive in long term relationships. Small changes break habit and ignite sparks.
Try sex in new positions or locations. Exchange sensual massages. Read erotic stories aloud. Engage senses with candlelight, music or lingerie.
A little unpredictability adds anticipation and connection. Experiment together to find new turn-ons.
5. Destress Your Life
High cortisol and adrenaline levels from chronic stress reduce libido. Anxiety and depression also dampen desire.
Make relaxation a priority. Do yoga, meditate or try deep breathing. Enjoy leisure activities that you find calming and uplifting.
Get healthy sleep. Lack of sleep disrupts hormones and mood, decreasing sex drive. Prioritize 7-9 hours nightly.
6. Deal with Relationship Issues
Relationship problems often affect libido. Unresolved conflicts breed resentment and disconnect.
See a counselor together to improve communication skills and increase intimacy. Individual therapy provides support for depression, grief or trauma.
If your partner lacks interest in sex, have an open discussion to understand their reasons. Work together to find solutions.
7. Balance Household Duties
Research reveals women feel more amorous when men share chores and childcare. Equality improves sex life and overall happiness.
Draw up a roster dividing laundry, dishes, bills and errands. Rotating responsibilities prevents one partner from burnout and resentment.
Sharing mental load and physical tasks leaves more energy for intimacy. Teamwork fosters emotional closeness too.
8. Schedule Sex Dates
Between work, kids and chores, busy lives leave little couple time. Set aside sex dates to reconnect.
Flirty texts during the day build anticipation for evening or weekend liaisons. Overnights when kids sleepover at grandparents’ homes provide special opportunities.
Prioritizing intimacy counters the fatigue and distraction dampening spontaneous sexual encounters. Plan sex the way you would a vacation.
9. See Your Doctor
Numerous medical conditions affect libido, including thyroid disorders, cancers, STIs and chronic illnesses like diabetes. Certain medications also reduce sex drive.
Discuss any new libido changes with your doctor and check for underlying issues. For perimenopausal and menopausal women, short-term hormone therapy could help.
Don’t write off low desire as an inevitable fact of aging. There are always steps to explore for reviving your sex life.
10. Limit Libido-Dampening Habits
Smoking, excessive drinking and illicit drug use are known female libido killers. These habits restrict blood flow essential for sexual response.
Limit alcohol to 1-2 standard drinks per day maximum. Quit smoking – choose vaping as a transitional aid if needed. Avoid recreational drugs.
An unhealthy diet and lack of exercise can also drag down energy and self-image. Make positive lifestyle choices to support your best sexual self.
The Takeaway
A satisfying sex life is important for wellbeing at any age. Stress, hormones, health problems and other factors often negatively impact female libido.
Don’t simply accept low desire – take proactive steps to increase arousal, comfort and pleasure. Following a holistic approach can help reboot your passion.
Prioritize couple time to enjoy extended foreplay and new adventures in the bedroom. Exercise, eat well and relax. Deal with relationship issues. Seek medical advice if needed.
Lastly, communicate your needs and desires openly with your partner. With some determination, you can get your sex drive humming again.
Reference
- Leonard, Jayne. “What to know about perimenopause.” Medical News Today, 23 Sept. 2019, https://www.medicalnewstoday.com/articles/326450.
- “Perimenopause: Rocky road to menopause.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause.
- “What is Menopause?” National Institute on Aging, 13 Jan. 2017, https://www.nia.nih.gov/health/what-menopause.
