A good night’s sleep helps your brain and body rest and recover. It also balances important hormones, including those that affect fertility.
Many couples tend to overlook sleep when trying to conceive. While we know sleep is essential for overall health, the pressures of modern life usually lead us to prioritize everything else over rest. Beyond its impact on cognitive function and productivity, research is shedding light on how sleep deprivation—or lack of it—affects fertility.
Sleepless Nights
Sleep deprivation occurs when your body does not get enough sleep to support your body’s physical, mental, and emotional needs. This can be a short-term issue, such as a few nights of poor sleep, or a chronic condition where inadequate sleep becomes a regular pattern.
Several factors can contribute to sleep deprivation, such as lifestyle choices of staying up late and excessive use of electronic devices before bedtime. It is also linked to stress or chronic anxiety, which can make it difficult to relax and fall asleep. Worrying thoughts may keep your mind active, leading to restless nights. Medical conditions like insomnia and sleep apnea affect sleep. Consuming caffeine in coffee or tea and alcohol can disrupt sleep quality. Lastly, the place of sleep, if it is noisy and bright, can prevent rest sleep.
Link Between Sleep and Fertility
Sleep is not just about rest; it is also when the body repairs, restores, and balances itself. During sleep, the body releases key hormones critical to reproductive health. For females, these include estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). For males, sleep disturbances affect the secretion of sexual hormones, decreasing testosterone levels and reducing sperm motility.
Circadian rhythms, which regulate the sleep-wake cycle, may affect fertility. Research has found that women who work night shifts or irregular hours are 20% less likely to conceive, possibly due to disrupted hormone secretion tied to misaligned circadian rhythms.
Prioritise Sleep
Adults generally need about 7–8 hours of quality sleep per night. If you’re falling short, here are some strategies to help you get back on track:
- Establish a Routine: Stick to consistent sleep and wake times, even on weekends. Aligning your schedule with natural light cycles—ideally sleeping between 10 p.m. and 7 a.m.—can support your circadian rhythm.
- Limit Caffeine: Avoid caffeine four to six hours before bedtime to help your body wind down.
- Reduce Screen Time: Blue light from phones, tablets, and computers can suppress melatonin, the hormone that helps regulate sleep. Aim to turn off screens at least an hour before bed.
- Manage Stress: High stress can disrupt sleep and fertility. Consider mindfulness practices like meditation or deep breathing to relax your mind before bed.
From maintaining a consistent routine to getting the much-needed rest, proper sleep hygiene is a small change with big benefits. While getting enough sleep can be difficult for couples struggling to conceive, getting in those eight hours each night can help improve your chances of achieving a pregnancy. Remember, paying attention to your sleep health is taking care of your overall health and fertility.
