Libido Changes in Menopause
This entry synthesizes insights from 77 articles in the Library
"Lost libido isn't a character flaw or a relationship failure. It's often a biological response to hormonal change—and it's addressable."
— Christine Mason
Where Did It Go?
You used to want sex. Maybe not constantly, but the desire was there—a familiar part of who you were. Now it’s gone. Or so diminished you barely recognize it.
This is one of the most common and distressing experiences of perimenopause and menopause. The woman who enjoyed sex, initiated sex, thought about sex—she seems to have vanished.
You’re not broken. You’re not suddenly asexual. Your hormones have shifted, and desire has followed.
What’s Happening Hormonally
Estrogen: Affects blood flow to genitals, vaginal lubrication, and tissue health. Also influences neurotransmitters involved in desire. Declining estrogen can reduce spontaneous desire and physical arousal response.
Testosterone: Yes, women have testosterone, and it matters for libido. Testosterone declines gradually with age and more sharply after surgical menopause (removal of ovaries). Low testosterone is associated with reduced desire.
Progesterone: The calming hormone. Its decline can contribute to anxiety and sleep disruption, which indirectly affect libido.
The hormonal shifts of menopause don’t just affect desire directly—they create conditions (poor sleep, mood changes, vaginal discomfort) that further suppress libido.
The Feedback Loop
Low desire often creates a negative feedback loop:
Hormonal changes → less spontaneous desire → less sex → less arousal response → sex becomes uncomfortable → more avoidance → even less desire
The loop can also include relationship effects: your partner feels rejected, tension builds, emotional connection suffers, which further reduces desire.
Breaking the loop requires intervening at multiple points.
Physical Factors
Several physical issues compound hormonal changes:
Vaginal dryness and pain: If sex hurts, you won’t want it. This is addressable—see the entry on Vaginal & Vulvar Dryness.
Fatigue: Exhaustion kills desire. If you’re not sleeping (common in perimenopause), libido suffers.
Body changes: If you feel uncomfortable in your changing body, you may avoid sexual situations.
Medications: Antidepressants, blood pressure medications, and others can suppress libido.
Health conditions: Thyroid issues, diabetes, cardiovascular problems can all affect sexual function.
Psychological Factors
The mind matters enormously:
Stress: Chronic stress suppresses desire. The nervous system prioritizes survival over reproduction.
Relationship issues: Resentment, disconnection, unresolved conflict—all erode desire.
Depression and anxiety: Common in perimenopause, and both suppress libido.
Identity shifts: Menopause involves identity renegotiation. If your sexual self-concept is destabilized, desire may retreat.
Body image: Struggling with a changing body affects willingness to be sexual.
What Helps
Address the Physical
Vaginal health: Local estrogen, moisturizers, and lubricants can make sex comfortable again. Comfortable sex is more appealing.
Hormone therapy: Systemic HRT can help libido for some women by improving overall wellbeing, sleep, and mood. The effect on desire directly is variable.
Testosterone: For some women, testosterone therapy (off-label in the US, available elsewhere) significantly improves libido. This requires working with a knowledgeable provider.
Sleep: Prioritize sleep above almost everything else. You can’t want sex when you’re exhausted.
Exercise: Regular physical activity improves mood, energy, body image, and blood flow—all supporting desire.
Address the Psychological
Stress reduction: Whatever reduces your stress load supports libido.
Therapy: If depression, anxiety, or relationship issues are significant, professional support helps.
Body image work: Finding peace with your changing body affects sexual availability.
Address the Relationship
Communication: Talk with your partner about what’s happening. Silence creates distance and misunderstanding.
Non-sexual intimacy: Maintain physical closeness that isn’t about sex. This keeps connection without pressure.
Address resentment: Built-up grievances poison desire. Clear them.
Work with Responsive Desire
Many women in midlife find that spontaneous desire (wanting sex out of nowhere) decreases, but responsive desire (desire that emerges once things start) remains.
This means you might not think about sex or feel like initiating, but once you begin, desire awakens.
Working with responsive desire means:
- Being willing to start even when you don’t feel desire yet
- Giving arousal time to build
- Not judging yourself for needing this approach
This isn’t forcing yourself to have sex you don’t want. It’s recognizing that for many women, desire follows arousal rather than preceding it.
Expand the Definition
If “sex” means only intercourse with orgasm, and that’s become difficult, desire for “sex” naturally decreases.
But if sex includes all forms of physical intimacy and pleasure—touching, oral sex, manual stimulation, massage, using toys, whatever feels good—more remains accessible.
Expanding what counts can revive interest.
When to Seek Help
Consider professional support if:
- Libido change is significantly affecting your quality of life or relationship
- You’ve addressed obvious factors and nothing helps
- You want to explore testosterone or other medical options
- Relationship issues are beyond what you can address alone
A menopause-informed healthcare provider and/or sex therapist can help.
The Longer View
For many women, libido stabilizes after menopause—not necessarily at previous levels, but in a new pattern that works.
Some women find that post-menopause, with hormones stabilized and life demands decreased, desire returns in new forms. The sexuality of 60 isn’t the sexuality of 30, but it can be rich and satisfying.
This isn’t where the story ends. It’s a transition.
Go Deeper
These are the original writings this entry draws from:
What Supports This
Physical expressions of this philosophy