Sleep and Infertility (Sub-Fertility)

There is an increasing amount of research and evidence showing an important link between getting enough good quality sleep and both male as well as female fertility.

Good quality sleep is integral to the quality of egg and sperm

When optimising fertility, getting enough of the right quality of sleep is one of the most basic keys to success.

A lack of sleep has also been shown to affect:

• Hormonal balance
• Libido
• Stress-levels
• Weight management
• Egg health
• Sperm quality

Shift workers experience detrimental effects on their circadian rhythm, which in turn can affect their reproductive health and even risk of miscarriage.

Need more sleep and fertility tips?

• Work with a Natural Fertility Consultant on a pre-conception plan. The techniques they can incorporate in a personalised plan – including leading a healthy fertile lifestyle, fertility self-massage, Energy Balancing, QiYoga for fertility, meditation and mindfulness, acupuncture – can all improve sleep patterns.

• Have a consistent sleep routine. Go to bed and wake up at the same time each day. Don’t sleep in on the weekends.
• Do not take naps – getting too much sleep during the day can upset sleep cycles, if it upsets yours then it is time to stop.
• Exercise daily – but not too close to bedtime.
• Avoid caffeine, alcohol and cigarettes – Not only for better sleep but for faster fertility success and improving the genetic health of your egg and sperm
• Some medications interfere with sleep. If yours are, see if there are others you can go on to improve your wellbeing and fertility.
• Drink some calming herbal tea (e.g. chamomile) and then go to the toilet just before bed. Read what other teas are good for sleep from fertility to pregnancy
• Read a good book, a paper book, but not on an electronic device because the screen keeps your brain too active for sleep. (Read more about this here)
• Start a relaxing bedtime routine. Take a warm bath with epsom salts (not hot) and have a light snack an hour or two before bedtime instead of a heavy meal. Dim the lights and maintain bedroom temperature at around 70 degrees Fahrenheit (21 degrees celsius).
• Remove electronics from your sleeping area (including computers, mobile phones, TVs, tablets or video gaming devices) and avoid them before bed. The artificial light and electromagnetic frequency they produce can inhibit the brain’s natural ability to move through sleep cycles correctly.
• Be aware of the possible side effects of fertility medication – some can increase the risk of disturbed sleep.

 

Remember good quality sleep is paramount to both men and women’s journey to parenthood.

Your body recharges and replenishes its energy reserves between 10:00pm and 2:00am so it is going to help improve your fertility if you can be asleep during this
time.

 

If you have sleep concerns, let us know (anonymously) by filling out the comment box below – we’d love to help!

Sources

http://www.fertility-health.com/effects-of-sleep-deprivation.html

http://www.dailymail.co.uk/health/article-2358717/Women-work-shifts-80-likely-fertility-problems-miscarriage.html

https://www.fertilityauthority.com/blog/marta-montenegro/2014/12/01/sleep-well-and-increase-ivf-success

http://www.mentalhealthy.co.uk/lifestyle/sleep/sleep-disorders.html

http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-need.htm

http://natural-fertility-info.com/problems-sleeping-hormonal-balance.html

http://scopeblog.stanford.edu/2014/12/12/sleep-apnea-linked-with-male-infertility/

http://www.huffingtonpost.com/2013/04/29/sleep-sperm-count-men-fertility_n_3156745.html

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/relationships

http://www.huffingtonpost.com/2013/10/18/sleep-fertility_n_4122829.html

http://www.dailymail.co.uk/health/article-2462117/Trying-baby-Get-seven-hours-sleep-night.html

http://infertility.about.com/od/causesofinfertility/ss/Increase-Your-Fertility-By-Breaking-These-8-Bad-Habits.htm#step-heading

http://www.rrc.com/blog/2014/09/how-lack-of-sleep-is-hurting-your-fertility/

Other Topics Worth Reading:

1. Living a Fertile Lifestyle Evening Routine – Read here
2. Techniques How to Relieve Physical, Mental and Emotional Tension When Trying to Conceive – Read here

 

About the author:

Fiona Boulton is a Fertility Specialist
(An expert in her field since 2007) and leader in Fertility Mind Mastery, Fertility Meditation, Fertility Yoga and Fertility Coaching –

helping people take back control of their fertility, faster.

Fiona is the founder of Awakening Fertility – Harley Street (Harley Street Fertility Clinic), London; Concept Fertility Putney; Chichester, West Sussex and Perth, Australia

• Huffington Post Fertility Writer
• Fertility Coach
• Fertility Support Group Co-ordinator for Harley Street Fertility Clinic and Infertility Network UK
• Nutrition Counsellor
• Public Speaker
• Author
• Blogger
• QiYoga® Founder
• Fertility Yoga Teacher Trainer (RYS 200)
• Fertile Lifestyle Motivator
• Fertility Support Group Facilitator
• Fertility Practitioner Training Co-ordinator

Through Fiona’s “transformation guaranteed” Fertile Lifestyle courses, Fiona helps navigate major transitions to detox your mind and body to help you effectively ‘think yourself fertile’; to change the map your mind has of your body and therefore change your physiology by clearing mental and emotional blockages to having your baby. Fiona’s work focuses on you taking back control by changing the internal and external environment of your cells so you can improve chances of fertility success.

Book your fertility consultation from the comfort of your home or come to the Harley Street Fertility Clinic for a transformative session with Awakening Fertility founder Fiona Boulton, here.

Leave your questions and comments in the box below!