Many people tend to imagine their best sex happening late at night in a dark and romantic environment. But there are some scientific reasons morning sex might be better than night sex—at least for some people. Here’s what the experts say.

Is it better to have sex in the morning?

There’s no one best time of day to have sex that applies to everyone. Compared to night sex, morning sex is better for some people and worse for others.

But physiologically speaking, it might be generally better to have sex in the morning because many people’s bodies have higher levels of testosterone and estrogen, two hormones that influence sexual desire (1), at the start of the day. That means you may be more in the mood and potentially able to have more satisfying sex in the morning.

Your sex hormones are higher in the morning

“You might just have an easier time getting aroused in the morning than you do at night, thanks to your hormones,” says AASECT-certified sex therapist Jessa Zimmerman, M.A.

For men and people with penises, testosterone levels replenish overnight and thus tend to be at their highest in the morning and at their lowest at night. “Their hormonal pattern follows the circadian rhythm,” says Alisa Vitti, hormone expert, founder of The FLO Living Hormone Center, and author of In the Flo. “While they sleep, they make all of their testosterone for the next day, and they have the highest blood serum concentration of that hormone upon waking, in addition to the boost of cortisol they get. The combination is very motivating for activities of a physical nature, whether that be sex or a workout.”

Testosterone plays a key role in sexual functioning, helping with both getting erections and feeling motivated to have sex. As such, Zimmerman says the elevated testosterone levels in the morning can thus give people with penises an increased libido, improved arousal, and a better erection.

Similarly, estrogen is associated with female sexual desire (2), and those hormones also tend to be higher in the morning, according to Zimmerman. Furthermore, morning wood isn’t just for penises—people with vulvas also experience increases in blood flow to the vagina during REM sleep (3), as well as vaginal swelling and lubrication.

That means they may be as likely to wake up with their bodies already primed for sex. And more blood flow to the clitoris and lubrication around the vagina can mean more sensitivity and pleasure.

Summary

Testosterone levels in people with penises replenish overnight and thus tend to be highest in the morning and lowest at night. Estrogen levels in people with vulvas also tend to be higher in the morning. These higher hormone levels may give you an increased libido in the morning.

But mornings may not affect women’s sexual desire as much

Women and people with menstrual cycles don’t follow the circadian rhythm, Vitti points out—their bodies and hormonal patterns follow a roughly monthly infradian rhythm, aka their menstrual cycle. This infradian rhythm “impacts their sex drive, their resting cortisol levels, and mood—all of which play a role in sexual readiness and interest,” she explains. That means time of day matters less for them—it’s more about what time of month it is.

People with menstrual cycles will be more interested in sex in the first half of their cycle (the follicular and ovulatory phases), Vitti explains, when resting levels of cortisol and metabolism are lower (offering a more stable mood) and levels of estrogen and testosterone are increasing (boosting sexual desire). During this time, “you’ll be interested in this any time of the day, as this hormonal pattern is consistent for many days and is not on a 24-hour timer,” Vitti points out. “It will really just depend on when you feel relaxed and unburdened enough of your mental to-do list to get in your body to enjoy the experience.”

In the second half of the cycle (the luteal and menstrual phases), the body has higher resting levels of cortisol and decreasing levels of estrogen and testosterone, according to Vitti. This can increase anxiety and lower sexual desire.

“However, you also have the introduction of progesterone, which is a very relaxing hormone, and so if you are hormonally balanced (aka no PMS) this can be a phase of time when sex and experiencing foreplay is extra pleasurable,” she explains. “Finally, due to the increase in volume of the uterus during the menstrual week, the internal pressure on your genital organs can make you interested in sex and for it to be very pleasurable.”

Summary

The hormones of women who menstruate follow a monthly infradian rhythm, rather than a circadian rhythm. This means that the time of day will have less impact on when you’ll be more interested in sex; it’s more about the time of the month. The first half of the menstrual cycle (the follicular and ovulatory phases) is when your sexual desire is more likely to be higher.

You may have more energy in the morning

Another reason morning sex can potentially be better than sex at night? Energy. You’re right at the start of your day and at the start of your energy tank, meaning you might be more alert and able to engage in sex.

“The benefit of having sex in the morning is that it might be easier to be present and focus on what’s happening at the moment,” says AASECT-certified sex therapist Lauren Fogel Mersy, PsyD. “When we’re tired, we might be more easily distracted.”

Many people get to the end of the day feeling exhausted and perhaps touched out, meaning they do not want any more touch or stimulation. It may take more effort to get back into the right mindset to engage in sex. “Many people leave sex to the end of the day when they have nothing left in the tank,” Zimmerman notes. “That exhaustion and fatigue can lead to neglect and avoidance in your sex life. Having sex in the morning allows you to tap into a fresh fuel tank.”

Fogel Mersy also notes that end-of-day sex may be less conducive to creativity, compared to morning sex: “Having a bit more energy or feeling more rested might also lead to trying different things together versus maybe falling into habits or routine when we feel more tired.”

Psychological factors can make sex in the morning more stressful

There are also many other reasons why some people might prefer to have sex at night instead of having sex in the morning. Mornings can feel like a hectic time for many people, when your mind gets flooded thinking about all the things that need to get done that day and when there tends to be a lot of rushing to get out the door.

Stress can make it harder to get aroused (4), so if your mornings tend to be stressful, they may not be the best time to be trying to squeeze in a romp in the sack.

Evenings, on the other hand, maybe when you’ve completed all your tasks for the day and feel more able to relax, which might make it easier to enjoy sex.

Some people may also be more self-conscious about having sex in the morning because there’s more light, less makeup, and potentially bad breath and body odors. Poor body image can actually hurt sexual functioning (5), including making it harder to get aroused, get wet, and have orgasms.

So if you tend to get really in your head about how your partner perceives you during sex, and having sex in the morning exacerbates that, morning sex may not necessarily be as beneficial.

Benefits of morning sex

1. You’ll feel more connected to your partner.

One of the main (and most obvious) benefits of morning sex is the positive impact it can have on your relationship. It’s easy to let physical intimacy take a back seat as relationships progress, especially when you’re contending with competing busy schedules and stress pouring in from other parts of life. Making time for morning sex is a great, tangible way to prioritize your relationship, no matter what else is going on.

“Our morning actions can set an intention for the whole day,” Alexandra Fine, co-founder of Dame Products and licensed sexologist, explains. “You will be choosing to love, to desire each other, to fulfill your bodily needs first thing in the morning.”

2. You’ll start the day with a burst of feel-good hormones.

Oxytocin, often referred to as the “love hormone,” is a neurotransmitter released by your brain’s pituitary gland. “This hormone peaks in both partners during orgasm and is so powerful that studies have shown it increases bonding in couples,” Will Cole, D.C., functional medicine expert explains.

As if that weren’t enough, studies have shown that increased levels of oxytocin are correlated with higher levels of life satisfaction and lower levels of depression.

Another chemical benefit of morning sex? Endorphins, are hormones that trigger positive feelings and actually reduce your perception of pain. “It’s not uncommon for sex, pleasure, and orgasm to lead to reduced tension and stress…as your body and mind reset after orgasm,” says sexologist Jess O’Reilly, Ph.D.

3. Morning sex is equivalent to a light workout.

If your tendency to hit snooze has crushed all of your well-intentioned plans to hit the gym, morning sex could kill two birds with one proverbial stone. Morning sex brings with it the same benefits as a light workout, according to Fine. “Any physical benefits of doing a light workout in the morning—boosted metabolism, stress relief, etc.—will also hold true for morning sex,” she says.

Science backs these claims—research from Harvard Medical School has shown that sex burns about 5 calories per minute. (Even kissing burns calories, FYI.)

4. Your body is primed for morning sex.

A lot of factors contribute to good sex, and your hormone levels are a part of that puzzle. Since estrogen and testosterone levels are highest in the morning, both Fine and O’Reilly say that this increases levels of sexual desire and makes the early hours prime for sex.

According to a 2013 study, your libido is absolutely affected by your sex hormone levels, and the higher they are, the more in the mood you are. As O’Reilly points out, your energy levels are also generally higher, too, which puts you in the perfect zone to get it on.

Of course, making the shift from evening sex to morning sex might take a little time, but after a few good sessions, it will likely be easier to maintain.

5. Morning sex often feels better.

In addition to having a stronger urge to have sex in the morning, your body might be more primed to have great sex in the morning—particularly women. “Some studies have shown that women have stronger orgasms in the morning,” says Fine.

For men, a 2007 study revealed that the increased testosterone present in the morning can lead to a stronger and longer-lasting erection.

6. Morning sex gives you a literal glow.

An early morning romp can set you up not only to feel good but to look your best for the rest of the day, too. “Morning sex may give you a fresh glow, as increased circulation and spikes in DHEA have been linked to glowing skin and healthy hair,” O’Reilly explains. Added bonus: DHEA also helps build muscle and bone.

In addition to the circulation and DHEA benefits O’Reilly points out, other experts have called sex in general (not just in the morning) the key to looking younger, thanks to its role in releasing oxytocin, beta-endorphins, and other anti-inflammatory molecules.

7. Morning sex relieves stress levels.

Is there anyone who couldn’t benefit from some stress relief? As you’ve probably guessed from all the feel-good perks above, sex relieves stress—but we wanted to point out that there’s actually research to back this up: According to one 2010 study, pleasure (including the sexual variety) can reduce stress hormone levels in a similar way to eating comfort food. So, not only are you busting stress, but you’re probably saving yourself a few mac-and-cheese calories in the process.

The takeaway

The best time of day to have sex will vary from person to person and from couple to couple. While elevated hormones might make sex better in the morning for many (particularly men), people with menstrual cycles are much more influenced by the time of month than the time of day. Moreover, psychological factors like stress and self-consciousness can also come into play and offset some of the benefits of morning sex.

Morning sex is definitely worth exploring if it suits you—the boost of chemicals like oxytocin and dopamine released during sex can help you start your day feeling good, and it can help if you’re looking for an extra kick in your erections. But otherwise, you’re not missing too much if you prefer to bonk it out after the sun goes back down.