How is Fertility and Sleep Connected
Lack of sleep increases your risk of developing obesity, diabetes, and other health issues. Sleep is crucial for good health. You may also be more prone to depression and anxiety disorders if you don't get enough sleep.
Sleep is important for fertility because it regulates hormones like progesterone and estrogen, which are necessary for pregnancy, as well as testosterone levels and sperm production.
Difficulty in getting pregnant
Infertility and irregular menstruation are known risk factors for poor sleep quality. Women who slept poorly had lower rates of conception than those who got enough rest.
According to research, women who receive less than 7 hours of sleep each night are 15% less likely to become pregnant than those who get between 7-8 hours.
(People who didn't get enough sleep also had greater chances of miscarriage.)
As a result, in addition to caring for other areas of your health, getting enough sleep is important if you're trying to get pregnant.
You might want to address your lack of sleep first, which millions of people experience. Also keep in mind that sleep deprivation has various negative effects that might influence your fertility and pregnancy without having a direct impact on your hormones.
Your stress levels, blood pressure, and risk of developing diabetes, for example, may all rise. Even heart failure and stroke risk can be increased by it.
How much sleep is necessary?
You should plan to get more sleep than 6 hours but less than 9 hours in order to make sure that your individual sleep demands are being addressed. Additionally, excessive sleep might harm fertility. Women undergoing IVF who received between seven and eight hours of sleep each night had a 25% higher success rate than those who got nine hours. Less than seven hours of sleep per night reduced pregnancy risk by 15%.
Tips for better sleep at night
1) Keep track of your sleep duration because it's crucial to your health. So that you can function effectively during the day, you should allot yourself at least seven hours of sleep each day.
2) Because it alters your natural sleep cycle, napping is not advised. Because it will be more difficult for you to fall asleep at night, try to avoid taking naps during the day.
3) In addition to waking you up, caffeine is a stimulant that can make you nervous and irritated. Try not to consume caffeine-containing beverages (coffee, tea, or soda) four hours before bedtime. Additionally, avoid eating anything with caffeine in it, even chocolate, which may help you relax before bed.
4) When you're attempting to fall asleep, alcohol and cigarettes can keep you awake and restless. Avoiding alcohol and nicotine at least six hours before bed will help you stay on track with your sleep routine.
5) In order to get a good night's sleep, you need to relax your body and mind before bed. This can be accomplished by taking a warm bath or shower (without hot water), drinking some hot milk, and playing relaxing music.
6) Your body will be exhausted from digesting the food, which will lead you to wake up in the middle of the night if you consume an unhealthy diet, making it harder for you to obtain a decent night's sleep. To maintain a high level of energy and prevent any food cravings that can keep you up at night, eat small meals frequently during the day.
Healthy habits for life
Your overall quality of life can be greatly enhanced by a restful, revitalising night's sleep. It is well established that sleep affects your fertility. Making sure you and your partner are taking all the necessary steps to support a healthy lifestyle, such as abstaining from excessive alcohol use, giving up smoking, eating a balanced diet, and exercising regularly, will not only increase your chances of getting pregnant but also lay the groundwork for a long and healthy life for you and your family.