10 healthy reasons to masturbate – for women
Masturbation is still surrounded by myths, shame, and silence – especially when it comes to women's bodies and female desire. But the truth is that for women, masturbation is not only normal and natural – it's also healthy.
When women become aroused and have an orgasm, a number of very specific, measurable physiological changes occur in the body. Masturbation affects hormones, the nervous system, muscles and blood flow – and can support both physical and mental well-being.
Among other things, this happens in the body:
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Endorphins are released and have a pain-relieving effect
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Oxytocin increases feelings of security and relaxation
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Prolactin promotes sleep and mental calmness
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Cortisol (the stress hormone) decreases
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Blood flow is increased and muscle tension is reduced
Research also shows that:
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women who masturbate often have an easier time experiencing orgasm with a partner
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bodily pleasure and self-touch can strengthen body acceptance and sexual self-confidence
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Orgasm can relieve menstrual cramps, tension headaches, and stress-related symptoms.
In other words:
Masturbation is not a last resort, something you “make do with” – or something that loses its legitimacy in a healthy relationship with another human being. Masturbation is the body’s own path to regulation, recovery and well-being.
Here are 10 healthy reasons why masturbation deserves a permanent place in your self-care repertoire.
1. Masturbation can relieve menstrual pain
When you have an orgasm, a lot of biochemical reactions take place. Among other things, a lot of endorphins (the body's natural painkillers) and oxytocin are released, which have a relaxing effect on both the muscles and the nervous system. At the same time, the uterus contracts and relaxes rhythmically, which can help release tension and reduce cramps.
Endorphins bind to the same receptors as morphine – but without the side effects. Therefore, orgasm can be experienced as real pain relief, not “just” a distraction.
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2. Masturbation helps women learn about their desires
Masturbation is a direct shortcut to body awareness. What does your body respond to? How fast? How slow? What turns you on – and what doesn't? What do you need to give in?
Research into sexual response shows that women have great individual variation in how desire arises. When you explore alone, performance pressure is reduced and the brain can more easily connect pleasure and safety.
3. Masturbation reduces stress and calms the nervous system
Orgasms lower levels of the stress hormone cortisol and activate the parasympathetic nervous system – the one responsible for calm, digestion and recovery.
When the nervous system switches from “fight/flight” to “rest/digest” (the parasympathetic nervous system) muscle tension decreases, breathing becomes deeper, and the body is given the opportunity to recover.
4. Masturbation can improve sleep and relaxation
After an orgasm, the hormone prolactin is released, which has a calming effect and is associated with feelings of relaxation and satisfaction. Many people therefore find that masturbation before bed makes it easier to fall asleep – and sleep more deeply.
Prolactin also inhibits dopamine, which dampens mental “noise” and thought processes – something many women and people with a uterus struggle with in the evening.
5. Masturbation strengthens the pelvic floor in women
In addition to biochemical reactions during an orgasm, a lot also happens muscularly: During orgasm, the pelvic floor muscles rhythmically contract and release. It works as a form of neuromuscular training. It's a work out!
A strong and flexible pelvic floor, which also knows how to relax when it needs to (balance is more important than you think - an overly tense pelvic floor is also challenging) is associated with less incontinence, better sexual function and greater bodily sensation - especially after pregnancy, childbirth or during menopause.
6. Masturbation can lead to better sex with a partner
When you know what gives you pleasure, sex becomes less performance-based and more pleasurable. Masturbation can strengthen the connection between body and desire – also in relationships. When you masturbate, you can try different positions, find out if you prefer penetration or stimulation of the vulva - always remember a good lubricant.
Studies show that women who masturbate experience orgasm more often during sex with a partner. Not because they “need it,” but because they know their own response better.
7. Masturbation can reduce headaches and muscle tension
Endorphins and oxytocin can also have a pain-relieving effect on tension headaches and muscle tension in the neck, jaw and shoulders. It is not unusual for some people to experience more headaches during specific periods of their cycle.
Orgasms simply increase blood flow and reduce muscle tone – a combination that can relieve tension-related pain.
8. Masturbation is a safe form of sex
Masturbation carries no risk of pregnancy or sexually transmitted diseases. It's sex on your terms – without pressure, expectations or compromises. And you can also masturbate with a partner - or on each other, without penetration.
The feeling of control and autonomy is itself associated with increased sexual satisfaction and lower stress response.
9. Masturbation can strengthen self-esteem and body connection
Giving yourself pleasure can be a radical act in a culture where women's bodies are often judged from the outside. Masturbation can be a way to regain ownership of your body.
Psychological research indicates that bodily self-acceptance is closely related to the ability to feel one's own needs - including desire.
10. Masturbation is self-care – not selfishness
Masturbation is not a sign that something is missing. It is a sign that you are taking responsibility for your well-being. Like sleep, exercise, and breaks, pleasure is also a biological resource.
Enjoyment activates the reward system in the brain and supports mental health – in line with other forms of self-care.
In case you were wondering: Masturbation is not embarrassing, wrong, or “extra.” It is not cheating when you are in an intimate relationship. On the contrary, it is a natural, healthy act that for many of us increases both our physical and mental well-being.
Your body should feel like your home, your safe, trusting base, and the path to that can also be through pleasure. So if you can, find a place for masturbation too. And get ready to give yourself over to yourself. Enjoy!
Source: The Kinsey Institute – research into women's sexuality and desire, Planned Parenthood – Health benefits of masturbation, Journal of Sexual Medicine – studies on orgasm, hormones and pain reduction, Cleveland Clinic – orgasm, stress and sleep, Come As You Are – Emily Nagoski (neuroscience + female desire)
Masturbation FAQ
Is masturbation healthy for women?
Yes. Masturbation can support both physical and mental health through hormone release, stress reduction, and increased body awareness.
Can masturbation relieve menstrual cramps?
Many women find that orgasm can reduce cramps and pain via endorphins and muscle relaxation.
Is it normal to masturbate as a woman?
Yes. Masturbation is common, natural and occurs at all ages. Some masturbate daily, others weekly and some less often. Everyone's desire is different - and that's completely normal. You can also easily find that your desire varies throughout your life, as it is also largely influenced by hormones.
