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Most couples tend to have sex at night. Intuitively, it makes sense: you are already in bed with your partner, and work, children, or endless phone notifications are less likely to interfere. However, one well-known sleep expert argues that, from a biological standpoint, most couples are getting it completely wrong.

According to research by clinical psychologist and sleep specialist Dr. Michael Breus, most people engage in intimacy right before sleep—between 10:30 p.m. and 11:30 p.m. Yet, at that time, our hormonal profile is “literally the opposite” of what is needed for optimal sexual activity. A video in which the scientist made his case against late-night sex on the Diary of a CEO podcast has gathered nearly a million views on X.

“For intimacy, you need estrogen, testosterone, progesterone, adrenaline, and cortisol to be high, and melatonin to be low,” the doctor explained in the podcast. “People actually experience deeper emotional connection and better performance if they have sex in the morning.”

Breus has been studying sleep for over 20 years, but it was a simple observation that led him to explore the overlap between sleep and sex: “Once you start analyzing sleep schedules, you realize that in bed you only do two things: sleep and have sex.”

Morning peak of biological markers

Estrogen, which peaks in the early morning hours, supports natural lubrication and increases sexual desire. Progesterone levels are also higher in the morning; however, elevated levels of this hormone (especially in the second half of the menstrual cycle) can reduce libido.

In men, testosterone levels peak in the morning, directly correlating with increased sexual desire and erectile function. In addition, the morning surge in cortisol helps the body wake up, while adrenaline is at its lowest levels right before sleep.

“As for men, the vast majority reported that morning sex feels better in terms of performance,” the expert said. “They also admitted that their desire is strongest in the morning, which fully aligns with testosterone production cycles.”

Chronotypes and zones of compromise

However, the specialist acknowledges that there is no universal “best time” for sex. In fact, relationship satisfaction increases when partners’ circadian rhythms align—meaning they share similar chronotypes.

This refers to the distinction between “early birds” and “night owls.” Early birds wake up easily, feel most alert in the morning, and begin winding down early in the evening. Night owls, by contrast, struggle in the morning, reach peak productivity later in the day, and feel most energetic at night.

Breus argues that higher-quality intimacy happens when couples synchronize with their biological rhythms rather than simply following the clock. For a true early bird, a 10:45 p.m. window for sex may coincide with a phase of biological shutdown. For a night owl, the same time may feel entirely natural.

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