Are couples having less sex? According to research, yes.
Whether we want it or not, couples are having less sex. Here’s how to improve your sex life.
america today
Most couples have sex at night. Intuitively, it makes sense. You’re already in bed with your partner, and there are fewer interruptions from work, kids, and notifications. But one sleep expert says that biologically speaking, these couples are all wrong.
According to research by clinical psychologist and sleep expert Dr. Michael Bruce, most people get intimate right before they fall asleep, between 10.30pm and 11.30pm, but the hormonal profile during that time is “literally the opposite” of what makes for successful sex. A clip of him arguing against late-night sex on the podcast Diary of a CEO was viewed nearly 1 million times on X in early May 2026.
“You want estrogen, testosterone, progesterone, adrenaline, cortisol all high and melatonin low,” he said on the podcast. “In fact, having sex in the morning increases sexual connection and improves performance.”
Breus has been studying sleep for more than 20 years, but the intersection of sleep and sex appealed to him for one reason.
“Once you start rethinking your sleep schedule, there are basically only two things you do in bed,” he says. “Sleep and Sex”
Biological markers such as estrogen and testosterone peak in the morning
Estrogen peaks in the early morning, promoting vaginal lubrication and increasing sexual desire. However, progesterone is also highest in the morning, and high levels of progesterone, especially during the second half of your menstrual cycle, can suppress your sex drive.
For men, testosterone levels peak in the morning, which correlates with high sex drive and performance. For both men and women, cortisol peaks in the morning to help wake you up, and adrenaline is at its lowest around bedtime.
Not everyone’s body clock operates the same way.
From conversations with couples, Breuss has found that when couples try morning intimacy, women often report feeling more emotionally present and connected, have more energy to engage, and have more fun overall.
“Men overwhelmingly said they felt they had performed better,” he says. “They also felt that their desire was even higher in the morning. In fact, that is very closely related to testosterone.”
But he admits there’s no universal “best time” to have sex. Rather, matching circadian rhythms between partners (having the same “chronotype”) increases satisfaction.
This may mean being an “early riser” or a “late night owl”. He explains that early risers force themselves to wake up early, are most alert in the morning, and may feel sleepy early in the evening. Night owls struggle early in the morning, come into their own later in the day, and feel more awake and social at night.
Breus argues that whether you’re alone or with a partner, synchronizing your intimacy with your circadian rhythm, not just your calendar, creates a more intimate relationship. If you’re a true early riser, your 10:45pm sex window can put you into a biological “shutdown” phase. For night owls, the same window may feel relatively natural.
For discordant couples, Breus recommends identifying each partner’s chronotype and finding periods of overlap. In his book, The Power of When: Discover Your Chronotype, he shares the table with a “compromise zone” and suggests couples try a slightly earlier evening time slot, or a later morning time slot, if possible.
“Knowing your hormonal status can tell you the best time to have sex, eat a cheeseburger, ask your boss for a raise, email, drink coffee, or drink alcohol,” he says. “And it’s all based on timing.”
