Burnout reduces pleasure, curiosity and the ability to feel desire even in healthy relationships, warns Dr Surabhi Siddhartha, consultant obstetrician and gynaecologist, Motherhood Hospital, Kharghar.
When people talk about sexual health, most of them assume it is about physical intimacy.
However, sexual well-being is also associated with day-to-day lifestyle habits that need to be addressed on time.
The negative side effects of long work hours, poor sleep, constant screen use, emotional stress and unhealthy eating do not just affect your overall health.
When ignored, these changes can reduce your desire for sex and intimacy, make arousal difficult and impact overall satisfaction.
If your partner or you are unhappy in bed, here's a list of habits you need to fix right now.
1. Sleep
Sleep is one of the most overlooked factors and plays a pivotal part when it comes to sexual health.
Poor or irregular sleep disrupts hormones like testosterone and oestrogen, which are closely linked to libido.
Lack of sleep causes fatigue, low energy and irritability, leaving little room for desire or emotional connection. Ensure you get sound sleep at night to improve your sexual health.
2. Stress
Stress is part and parcel of life.
High stress levels increase cortisol, a hormone that directly lowers sexual desire.
Personal problems, financial worries, work pressure and relationship stress make it difficult to relax and stay calm and composed.
Even if you wanted to get intimate, stress can block arousal, reduce enjoyment and impact intimacy.
3. Food
What you eat affects your blood flow, energy levels and, ultimately, how you feel in bed.
Diets high in processed foods, sugar and unhealthy fats can reduce circulation, cause sluggishness and impaired arousal.
A nutritious diet is essential to strike hormonal balance and maintain good stamina.
Poor nutrition can also reduce interest and physical responsiveness so adhere to a well-balanced diet.
A healthy blood flow is essential for sexual function. In some cases, changes in libido may act as an early indicator of underlying metabolic or cardiovascular issues rather than being only a relationship or emotional concern.
4. Screen time
Excessive screen time can impact sexual health.
Late-night scrolling disrupts sleep.
Constant notifications increase stress and reduce attention span.
Over time, screens can take a toll on emotional closeness and body awareness, both of which are crucial when it comes to intimacy and even satisfaction.
Prolonged exposure to digital stimulation can dysregulate dopamine.
5. Burnout
Burnout = tiredness.
If one of you is constantly tired, you will feel disconnected or overwhelmed and intimacy is often impacted.
Burnout reduces pleasure, curiosity and the ability to feel desire, even in healthy relationships. In some cases, burnout-related low libido may overlap with anxiety or depression.
Libido also naturally fluctuates across different life stages such as postpartum recovery, perimenopause, menopause and andropause (male menopause) due to hormonal changes.
Additionally, medical conditions like thyroid disorders, diabetes, PCOS, low testosterone and certain medications, including antidepressants, blood pressure drugs and hormonal treatments can impact sexual desire. While lifestyle changes are helpful, persistent concerns should always be evaluated medically.
You must prioritise seven to eight hours of quality sleep, manage stress through yoga and meditation, eat a balanced diet and stay hydrated by drinking enough water.
Reduce screen time, no scrolling just before bedtime, take frequent breaks from work, make sure to set boundaries and tackle burnout with the help of an expert.
It is necessary to communicate with your partner if you are feeling low and unable to be intimate.
Small changes in sleep, stress management, food choices and screen habits can improve desire, arousal and satisfaction over time.
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