The ideal time of day can look very different as you move through each decade

A hormone expert has revealed that the best time of day to have sex can actually vary depending on your age group.

Everyone’s preferences in the bedroom are unique, but most people share the same goal of wanting a sex life that feels fulfilling. Science suggests that timing might play a bigger role in this than many realize.

Even the question of how often couples should be intimate is debated constantly. In fact, a recent study even examined how sex can positively influence mental health, showing that the conversation is about much more than just physical pleasure.

But like so many things in life, intimacy isn’t one-size-fits-all, and age plays a big role in shaping it. As people move into adulthood and take on responsibilities such as marriage, parenthood, or demanding careers, it can sometimes become more challenging to carve out quality time for intimacy.

Mike Kocsis, hormone health expert and founder of Balance My Hormones, explained how both age and timing influence sex drive and satisfaction. He noted that hormone levels are at their peak during a person’s 20s, making this decade the most hormonally “robust.”

The morning isn't always the best timeGetty Images

"You have a higher libido, especially around ovulation, and you have more energy and emotional response to intimacy," Mike said, explaining why mornings are usually the best time in your 20s to be intimate.

As people move into their 30s and 40s, though, things often shift. Intimacy becomes less about spontaneous moments and more about finding time within busy schedules.

During these years, additional stress from careers or raising children can also affect the production of sex hormones, making timing and effort more important than ever.

Even though hormone changes can feel discouraging, Mike says this stage of life can actually deepen intimacy.

"Sex can become less driven by hormonal spikes and more by trust, connection, and oxytocin-driven bonding," he explained.

"Fluctuations in oestrogen and testosterone can make sex drive less predictable, but stronger body awareness and emotional depth can lead to more satisfaction."

Spontaneity is more likely to return in your 40s to 50sGetty Images

By the time people reach their 40s and 50s, routines often shift again. This period can bring a new wave of spontaneity, sometimes described as a “golden era” for relationships.

Of course, there are still challenges, including lower libido, vaginal dryness, and reduced testosterone. But according to Mike, these changes often push people toward more mindful intimacy, focusing less on quantity and more on quality.

He explained that instead of settling for “unfulfilling sex,” many in this age group focus on better communication and a stronger sense of self-awareness when it comes to their sexual needs.

Some couples prefer sex in the evening over morningsGetty Images

Moving into the 50s and 60s, oxytocin — often called the bonding hormone — becomes even more important. This means intimacy shifts away from frequency and becomes centered around closeness, affection, and connection.

Morning or midday is generally considered the best time for intimacy in this stage of life, as energy levels are often higher earlier in the day.

Finally, for those in their 60s and beyond, especially in retirement, intimacy can take on a whole new meaning. Mike describes this as a phase where sexuality becomes more intentional, richer, and more rewarding than ever before.

For older adults, afternoons and early evenings are often the most natural time to enjoy intimacy, aligning with comfort and energy levels during this chapter of life.