Let’s say you’re bored, horny, grumpy, crampy, or craving some coveted alone time. What do these situations have in common? Easy: All of them can be improved thanks to the many physical and mental health benefits of masturbating. Masturbating doesn’t just offer a pleasurable pause from daily life—it can also provide a handful of short- and long-term benefits. “Masturbating can enhance feelings of happiness, reduce stress and anxiety, relieve sensations of pain, support positive mood and overall well-being, help you get a good night’s sleep, and so much more,” says Jess O’Reilly, PhD, sexologist and host of the @SexWithDrJess Podcast.

Pleasure is reason enough to make time for rubbing one out, so, it makes sense if you don’t need any additional convincing to try out new masturbation ideas or to make use of the new vibrator you just bought. Still, the added health benefits of masturbating make those solo sessions just as powerful as they are pleasurable. (We’re talking pain relief, better blood circulation, fertility benefits, and an impressive amount of mental health advantages.)

Ahead, experts share 15 science-backed health benefits of masturbating that prove scheduling some regular alone time to explore your body is just what the doctor ordered.

What is masturbation?

“There is no universal definition of masturbation,” says Dr. O’Reilly. Mainly that’s because, while masturbation is widely understood as sex of the solo variety, everyone has a different understanding of what qualifies as sex, she says. Ultimately, that means to really know what someone is talking about when they talk about their idea of masturbation, you’ll have to ask them to be a smidge more specific.

“It doesn’t need to include genital or other erogenous zone stimulation, or lead to orgasm to qualify as masturbation so long as it feels good.” —Rachel Wright, LMFT, a New York-based licensed psychotherapist and host of The Wright Conversations podcast

If you’re looking for a straightforward definition of masturbation, consider this: According to Rachel Wright, LMFT, a New York-based licensed psychotherapist and host of The Wright Conversations podcast, sex is any meaningful act of pleasure. As such, masturbation could be understood as any meaningful act of pleasure, she says. (Yep, any—this includes deriving sexual or erotic pleasure from touching yourself, touching someone else, or from sexual fantasy alone.) “It doesn’t need to include genital or other erogenous zone stimulation, or lead to orgasm to qualify as masturbation so long as it feels good,” she says.

What are the benefits of masturbating?

The benefits of masturbating are endless depending on your approach to the sex act and how it impacts you individually. That said, there are several common benefits that affect the body and mind. From lowered anxiety and better sleep quality to heightened sexual pleasure and beyond, the many benefits of masturbating are reason enough to make it part of your regular self-care routine.

1. Benefits of masturbating: reduces stress and anxiety

Sure, meditation and massage might be the go-to items in your stress relief kit. But did you know that you can also masturbate in the name of reduced stress? Yes, really! “Masturbation is a great stress relief,” says kink educator and psychologist Rebecca Blanton, PhD co-host of the Fat Chicks on Top, a sex- and body-positive podcast.

Whether it leads to orgasm or not, “masturbating releases a lot of different hormones and chemicals—including dopamine, oxytocin, and serotonin—which create a sense of well-being,” says Dr. Blanton. Those endorphins can actually provide you with a natural high that makes you feel happier, per Renee Wellenstein, MD, a double board-certified OB/GYN. To really reap the stress-relieving perks of rubbing one out, physical therapist and pelvic health specialist Amanda Olson, DPT also suggests tuning into your breath. Many people breathe deeply when they are experiencing physical pleasure, which in and of itself can help to reduce anxiety and calm nervousness, she says.

2. Benefits of masturbating: supports sound sleep

Need a better night’s sleep? Swap melatonin with masturbation. Orgasming and masturbating before sleep are associated with the perception of better sleep quality, per research published in the Frontiers in Public Health¹. Orgasming leads to a release of a hormone called prolactin, which can make you feel sleepy, as well as oxytocin, which makes you feel relaxed, explains Dr. Wellenstein.

If you use any lubricants or other sexual health aids, just be sure to use the bathroom between O-ing and Zzz-ing. Urinating immediately after sex (including solo sex) mechanically flushes bacteria away from the urethra which can help reduce the risk of UTIs, gynecologist Alyssa Dweck, MD, OB/GYN previously told Well+Good.

3. Benefits of masturbating: increases sexual pleasure

“Masturbating can increase awareness of what sensations you like and how you like to be touched,” says Olson, especially if you go beyond the tried-and-true methods and incorporate some kinky masturbation ideas. Because of this, solo sex can lead to better partnered sex. “Once you have a better understanding of what your body likes and needs, you can communicate those needs to your partner for better intimacy together,” she adds. After all, it’s much easier to tell someone how to please you if you already know how to please yourself.

4. Benefits of masturbating: improves pelvic floor understanding

In addition to giving you insight into what you like sexually, masturbating can also help you uncover what you don’t like. It can even shed some light on any underlying pelvic floor anomaly or issue that’s leading to discomfort, says Heather Jeffcoat, doctor of physical therapy and author of Sex Without Pain: A Self-Treatment Guide to the Sex Life You Deserve. “You can learn so much about your pelvic floor and anatomy through masturbation,” she says.

If you learn that vaginal penetration hurts when you masturbate, for example, you will have specific insights on where the hurt is, and you can bring those insights to a licensed pelvic health provider who can help you determine the cause of this pain.” Similarly, if you discover that you have a difficult time having an orgasm or can’t have one at all, it’s a sign to chat with a doctor. “This could be due to a hormonal imbalance or simply weak or uncoordinated pelvic floor muscles,” Dr. Jeffcoat adds.

5. Benefits of masturbating: leads to pelvic floor health gains

“Orgasming includes the intense contraction of pelvic floor muscles,” says Jeffcoat. In the same way contracting your bicep during curls can lead to Pop-Eye arms, contracting your pelvic floor muscles can lead to greater strength. In fact, one study published in the International Urogynecology Journal² found that cisgender women who were sexually active were more likely to have a strong pelvic floor. Sure, those muscles may not be visible to the naked eye, but bulking them up offers some serious benefits. For starters, a strong pelvic floor may support the likelihood of uncomplicated vaginal delivery, says Jeffcoat. Further, the strength and tone of your pelvic floor muscles play a role in determining sexual wellness and satisfaction.

6. Benefits of masturbating: relieves general pain

Go ahead and consider masturbating your body-made ibuprofen. The endorphins and other feel-good chemicals released during masturbation function like a natural pain reliever, according to Dr. Wellenstein. “They help reduce the brain’s response to pain,” she says, which means that you can replace suffering with sensation.

7. Benefits of masturbating: remedies menstrual cramps

Next time menstrual cramps kick in, consider reaching for a vibrator instead because one of the benefits of masturbating is that it can help ease that discomfort, according to a 2014 study³. “At climax, the pelvic floor muscles contract maximally, followed by a period of maximal relaxation, which can help reduce the pain associated with menstrual cramps,” says Olson.

Oh, and if you’re feeling playful you might bring in a pleasure product that conducts warmth, like a stainless steel or glass wand, or warming lube. “Heat application helps the muscles soften,” somatic sex expert, Kiana Reeves sex and community educator with pleasure-product company Foria previously told Well+Good. In many cases, adding (literal) heat to your one-on-one hot-and-heavy can support the session’s pain relief capabilities.

8. Benefits of masturbating: supports fertility

Interested in conceiving? Consider masturbating! While masturbating isn’t likely to have as much impact on fertility as it might on your sexual pleasure, “there is some research that shows that masturbating changes the levels of prolactin in people with uteruses,” says Dr. Blanton. Prolactin is a hormone that helps regulate the menstrual cycle, including promoting regular ovulation. Given that ovulating is an essential ingredient in conception—without it, there would be no egg present to fertilize—masturbating may help improve fertilization, she says. The reduced stress associated with masturbating may also make someone more fertile, as stress can disrupt ovulation, according to a 2022 study⁴.

9. Benefits of masturbating: reduces pregnancy pains

Assuming you don’t have a high-risk pregnancy, you might consider cumming for pregnancy symptom relief. Feeling crampy? Low back feeling tender? Try cumming! Just be sure to chat with your doctor before having sex of the solo, partnered, or multi-partnered variety. According to a 2014 study published in the Iranian Red Crescent Medical Journal⁵, orgasming can cause muscle contractions in the pelvic floor as well as lead to the release of oxytocin, both of which may result in early labor in high-risk situations. So, you’ll want to get the green light before masturbating.

10. Benefits of masturbating: helps with postpartum healing

If between feedings and fusses, you can find time to rub one out, experts encourage postpartum parents to try it. “Masturbating increases blood flow to the pelvic area,” says Dr. Jeffcoat. And blood is chock-full of healing agents that may help heal some of the damage that occurred during delivery. It’s a stretch to call masturbating a postpartum salve for torn or tattered pelvic floor muscles and tissues, according to Dr. Jeffcoat. But there’s no question that masturbating can offer emotional and mental perks to new parents. For instance, it can give an individual an opportunity to become acquainted with their new body and get a hit of mood-boosting endorphins.

11. Benefits of masturbating: decreases vaginal dryness

A tube of good (water-based) lube is still a vagina’s best friend. But regularly masturbating can help to increase the amount of natural lubrication you produce during sexual activity (by yourself or with a partner).“During arousal, fluid is secreted from glands on either side of the vagina, which helps with lubrication,” explains Dr. Wellenstein.

If trial-and-error shows you that masturbating doesn’t increase your natural lubrication levels as much as you want, Jeffcoat suggests adding a vaginal moisturizer to the mix. “If daily and ongoing vaginal dryness is an issue, then using a vaginal moisturizer—like Womaness’s Coco Bliss—would be more beneficial than masturbation,” she says. Vaginal moisturizers are designed to last for longer periods of time, typically all day, versus a lube that is only meant to last during intercourse, she explains.

12. Benefits of masturbating: boosts heart health

Anyone who’s ever masturbated before is likely aware of how hard or fast your heart may beat during and after the session. Welp, that might be good for your heart health, according to the American Heart Association. “[Masturbating] is like a small workout for your heart, similar to the effects of a brisk walk, but with a much more satisfying ending,” says Olson. “Three times per week would mirror that of a gentle exercise class.”

13. Benefits of masturbating: improves immunity

“Indirectly, many of the benefits above, including reducing stress and tension and improved sleep, may help improve the immune system,” says Dr. Wellenstein. Of course, masturbating can’t replace general health guidelines around washing your hands and staying up to date on vaccinations. But you can use it as even more evidence that spending your free time pleasing yourself is an A+ way to spend the day.

14. Benefits of masturbating: can teach you about your partner

By definition, masturbating is a one-on-one activity. But that doesn’t mean it can’t get a partner-friendly makeover. Behold: Mutual masturbation, a practice that involves touching yourself while your partner touches themselves besides you. Mutual masturbation is a great way to show your partner(s) how you like to be touched, as well as to see how they like to be touched, says Dr. Blanton. “Many folks find it easier to show rather than tell,” she says. “So, if you have a hard time saying what you like sexually, showing a partner through mutual masturbation is really helpful.”

Dr. Blanton adds, “Mutual masturbating is also just very erotic. Watching someone touch themselves is stimulating while masturbating in front of someone can leave you feeling exposed and sexy at the same time.”

15. Benefits of masturbating: it’s a safer sex act

Unlike partnered and multi-partnered play, there is no risk of STI transmission or pregnancy with masturbation. So, if you’re craving pleasure without a safer-sex convo or don’t have condoms (or other barrier) on tap, consider masturbating or mutual masturbation. “[Mutual masturbation] the safest form of [partnered] sex,” clinical sexologist Caitlin V, MPH told Well+Good previously. “There’s minimal risk of transmission of infection or disease,” she says.

What are the disadvantages of masturbation?

As far as the pros and cons of masturbation go, the benefits of masturbating far outweigh the cons. Actually, most of the so-called “masturbation side effects” have more to do with the societal influences the self-pleasurer grew up with than the act itself. More on this ahead.

1. Feelings of guilt and shame

To be very clear: Masturbation is healthy, normal, and a common practice that is nothing to be ashamed about. Unfortunately, any individual raised to believe that pleasure is a superfluous pursuit, that masturbators go to hell, or that solo sex is shameful in any way, may still experience shame after masturbating. Sigh. This can manifest in the belief that you believe yourself to be bad, says Dating Coach and Sexologist Joy Berkheimer, PhD, LMFT an expert at SXWA, a sexual wellness award platform. “This negative assumption spreads through your entire concept of self, stopping you from feeling worthy of having several other pleasures in life, like deserving a kind partner, protecting yourself from toxic friends or holding boundaries that prioritize your self-care needs,” she says.

Given the consequences of feeling shame about something that should not be shameful (like masturbating), she suggests seeking out a sex-positive professional if you notice symptoms of shame pop up post self-play. “They’ll be able to help you unpack and dispel negative stories that are keeping you stuck in shame, as well as process your own values and beliefs,” she says.

2. Accustomed to sensation

Fact: You cannot get addicted to your vibrator. However, you can become accustomed to how you touch yourself when you masturbate—and that stands whether you use your hand, a vibrator, or a suction sex toy, says Dr. Blanton. “When you then get a partner who doesn’t touch you how you touch yourself, it can feel less satisfying,” she says. The good news is that you can simply show your partner how to touch you, either through verbal cues, mutual masturbation, or video sex. “Regularly changing up the toys or technique you use when you masturbate is enough to keep this from happening,” she says.

3. Negatively impact on relationships

Just because you’re coupled (or throupled) up doesn’t mean your partner suddenly becomes solely responsible for all of your orgasms and sexual pleasure. A masturbation practice is a totally kosher thing to maintain in a relationship, no matter your relationship structure. After all, it’s super-super rare for solo sex to replace someone’s desire for partnered sex. Still, if someone is using masturbation to replace connecting physically with their partner, “then it could negatively impact the relationship,” psychologist Rachel Needle, PsyD previously told Well+Good.

Not happy with how often you’re having partnered sex in relation to how much you or your partner are masturbating? Communicate, communicate, and communicate some more. Talking about sexual frequency, alone time needs, as well as masturbation and porn habits can help you get back on the same page.

Can you masturbate too much

Solo sex isn’t immune to the panic about the frequency that often accompanies partnered sex. But there’s actually no amount of solo sex that is considered too much or too little, per the International Society for Sexual Medicine (ISSM). “Some people masturbate more than others. There is no ‘normal’ frequency. Some do it daily, some weekly, and some rarely. Some never do,” the ISSM site reads. Anything within or outside of this range is considered A-OK!

That said, if you are masturbating at a frequency that is keeping you from the life you want to live, then you may be masturbating too much for you, according to Dr. O’Reilly. So, if your wanking rate is cock-blocking your ability to keep a job, maintain friendships, show up for appointments, or meet your parental responsibilities then, yeah, you’re probably masturbating too much. Here, working with a sex therapist can be helpful, as can attending some Sex and Love Addicts Anonymous meetings.

Crucially, however, most sex educators do not believe it is possible to become addicted to sex of the partnered or solo variety, per Dr. Berkheimer. The American Association of Sexuality Educators, Counselors, and Therapists (ASSECT) released a statement noting that they do not find sufficient empirical evidence to support the classification of sex addiction or porn addiction as a mental health disorder. And neither ‘sex addiction’ nor ‘masturbation addiction’ are terms recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

Is masturbation good or bad?

There are countless benefits of masturbating. Masturbating can be good for you physically, emotionally, mentally, and even spiritually. Physically, masturbating can support heart health, sound circulation and blood pressure, pelvic floor function, overall libido and sexual function, fertility, and pain relief, to name just a few. Masturbating also offers up a slew of mental health benefits, including reduced stress, boosted body confidence, increased self-knowing, and improved mood.

How often do you masturbate to get the health benefits?

Because the specific health benefits someone will get from masturbating vary from person to person, it’s hard to say how often a person should masturbate in order to achieve them, according to Dr. Wellenstein. For example, she says “if someone is having more stress, maybe they’ll need to masturbate more often than someone who is having less stress to get the same effect.” The only way to find out what’s best for you, of course, is to get down to business and experiment.