{"id":57627,"date":"2026-05-05T02:08:39","date_gmt":"2026-05-05T02:08:39","guid":{"rendered":"https:\/\/blog.hormona.io\/?p=57627"},"modified":"2026-05-05T02:08:56","modified_gmt":"2026-05-05T02:08:56","slug":"how-to-increase-sex-drive-perimenopause","status":"publish","type":"post","link":"https:\/\/blog.hormona.io\/blog\/how-to-increase-sex-drive-perimenopause\/","title":{"rendered":"How to increase sex drive during perimenopause: A 5-step guide"},"content":{"rendered":"

Why don\u2019t I want sex anymore?<\/h2>\n

During your reproductive years, your hormones fluctuate throughout your menstrual cycle. You may have noticed you feel hornier around the mid-cycle when ovulation occurs. It\u2019s driven by a surge in estrogen that signals luteinising hormone (LH) to trigger the release of an egg. Think of it like a biological insurance policy to increase your chances of pregnancy.<\/p>\n

As perimenopause progresses<\/a>, you experience more pronounced hormonal fluctuations. These changes can cause perimenopause symptoms like low sex drive, mood swings, and hot flashes. Lower estrogen levels cause decreased blood flow to the vaginal walls, making them dry, thin, fragile, and less elastic. The thinning walls are more susceptible to tearing, irritation, burning sensation, itching, and bleeding, especially during high-friction activities like sex. You may also notice decreased clitoral sensitivity from the lessened blood flow.<\/p>\n

These symptoms can cause anxiety and relationship issues, since you and your partner may not understand how your changing hormones can cause a shift from spontaneous desire to responsive desire. Waiting to \u201cfeel horny\u201d may not work anymore, and that\u2019s normal. Understanding that you may need to focus more on responsive desire, where you feel horny in response to an external stimulus, can take the stress off of forcing a sex drive that biologically isn\u2019t there.<\/p>\n

You\u2019re probably thinking, \u201cIt\u2019s a relief to know why my libido is lower, but now I want to know <\/i>how to increase sex drive during perimenopause<\/i>.\u201d <\/i>We\u2019ve created this 5-step guide to improving sex during perimenopause so you can start enjoying intimacy again.<\/p>\n

Step 1: Track your cycle to understand your sex drive<\/h2>\n

Navigating low libido during perimenopause can feel overwhelming, and you may not know where to begin. As perimenopause progresses, your cycle becomes more erratic and ovulation can be harder to predict. Tracking cycle and symptom patterns is one of the most reliable ways to understand what\u2019s happening to your body.<\/p>\n

The Hormona app is an award-winning diagnostic tool that lets you log daily symptoms and cycle days so you can identify patterns. For example, if you notice your mood and energy dip at specific times, you may be able to predict when your libido might be naturally lower and when it might peak.<\/p>\n

Hormona removes the guesswork and puts you back in control. Your hormones are talking \u2013 you just need the right tool to listen. Symptom tracking gives you the insights you need to better understand your body and feel your best.<\/p>\n

Step 2: Address vaginal dryness and pain<\/h2>\n

Thinning tissue in the vaginal walls can cause dyspareunia<\/a> or painful sex. When intercourse is painful, your brain shuts down desire as a defense mechanism, which can further reduce your libido.<\/p>\n

Addressing the pain that occurs during sex can help improve your sex drive and make it more enjoyable. A good way to combat vaginal dryness is by using a daily moisturizer designed specifically for the vagina. These products can provide long-lasting relief from irritation, burning, and dryness by restoring natural moisture.<\/p>\n

While moisturizers act as a daily maintenance for vaginal tissue health, lubricants are excellent for protection and moisture during intimacy. A water-based lubricant is a great option for sensitive skin, while a silicone-based lubricant can provide more intense moisture. When combined, both moisturizers and lubricants can help provide continuous comfort, both daily and for special events like date nights.<\/p>\n

Step 3: Natural and lifestyle solutions<\/h2>\n

There are natural ways to increase sex drive during menopause and perimenopause if you\u2019re not ready for a medical intervention. Natural remedies like maca root<\/a> are shown to improve libido in perimenopause. Ashwagandha<\/a> can help regulate hormone levels and lower stress-induced cortisol levels, which may boost sex drive. You may have also noticed that both of these supplements target stress as a contributing factor for low libido, and that\u2019s because there is a connection between cortisol and sexual desire<\/a>.<\/p>\n

Women who experience heightened anxiety around sex may have a higher cortisol response. Cortisol, also known as the stress hormone, can cause anxiety and an increased heart rate \u2013 it is the hormone responsible for the fight or flight response after all. When there is stress surrounding sexual desire, it can interfere with arousal.<\/p>\n

One way to combat sex-related anxiety is to prioritize sensate-focused sessions with your partner. Sensate focus<\/a> is when you strictly limit touch to non-erogenous, non-genital zones like the face, legs, back, or arms instead of traditional arousal techniques. When you \u201cban\u201d intercourse or genital touching, it forces both partners to enjoy a deeper level of physical intimacy without the pressure of \u201cperforming\u201d or orgasming.<\/p>\n

Step 4: Medical interventions<\/h2>\n

If natural solutions aren\u2019t working, it may be time to speak with your GP or OB-GYN. Before starting you on medications, they\u2019ll ask about your medical history and may order a blood test to view your hormonal profile. This step is an essential part of your health, so they can ensure there are no other issues behind your low libido. There are typically four medical treatment options for perimenopause-related low libido.<\/p>\n

    \n
  1. Local estrogen – A topical cream containing estrogen can be applied to the vagina, helping restore moisture and lubrication. This option is safe for most women and is helpful for treating dryness-related pain during intercourse.<\/li>\n
  2. Systemic MHT – Systemic MHT (menopause hormone therapy<\/a>) uses estrogen or a combination of estrogen and progestogen to relieve moderate to severe perimenopausal symptoms like mood changes, vaginal dryness, hot flashes, and night sweats. MHT is available in pills, transdermal patches, gels, or sprays.<\/li>\n
  3. Testosterone therapy – While estrogen levels drop as perimenopause progresses, testosterone actually starts to rise<\/a> about a year before your final period and continues to climb for the next 3 to 4 years. However, if estrogen therapy is ineffective, you may benefit from testosterone therapy. Testosterone therapy is used to treat hypoactive sexual desire disorder<\/a>, or HSDD \u2013 a distressing, persistent, or absent interest in sex that lasts at least six months.<\/li>\n
  4. Flibanserin (Addyi) – Flibanserin<\/a>, also called Addyi, is a prescription medication used to treat HSDD in perimenopausal women. Unlike viagra, which increases blood flow, flibanserin acts as a serotonin receptor that increases sexual desire.<\/li>\n<\/ol>\n

    Before starting any MHT, it\u2019s important to speak with your doctor and explain your symptoms and goals so you can develop a treatment plan that\u2019s right for you. Having the insights available from Hormona\u2019s symptom tracker will make it easier for your doctor to understand what you\u2019re experiencing and make an informed medical decision.<\/p>\n

    Step 5: Psychological and communication strategies<\/h2>\n

    When it comes to navigating low libido in perimenopause, communication is essential. It can be tricky figuring out how to talk with your partner without blaming them, but it is possible. Here are a few perimenopause and libido tips you can use to deepen intimacy and strengthen partner support.<\/p>\n