Sleep plays an important role in our lives, affecting all aspects of our wellbeing including our fertility health.
Between 7 to 9 hours sleep each night is classed as a good night’s sleep for adults. Sleep helps to restore and refresh brain and organ systems, regulate important hormones including specific hormones that effect fertility.
WHAT THE RESEARCH SAYS:
Research has proven that a lack of sleep can affect fertility both directly and indirectly. If we develop a poor sleep pattern other areas of our health will be affected such as change in weight, and stress, both of which can impact fertility levels. The reason for this is that some hormones are influenced by sleep, including insulin, ghrelin, leptin, and cortisol. Cortisol can trigger the release of reproductive hormones, over time poor sleep quality can affect hormones that regulate a woman’s menstrual cycle.
It is important not to underestimate the impact that sleep can have on our fertility making a few changes could help you take control to ensure a better night’s sleep.
HERE ARE A FEW SIMPLE TIPS TO TRY:
1.) Listen to your body, what is the best time for you to go to bed and get up. It is important to develop a regular pattern. Get 7 to 9 hours of sleep.
Tip: Try setting a regular bedtime schedule and get up at the same time every day.
2:) Create a better sleep environment. Darkness, cool temperature, quietness can all help to give the body a more restful night’s sleep.
Tip: Try reducing the temperature in the bedroom at night, reduce noise if possible and make sure pillows and mattress are firm and comfortable.
3:) Avoid stimulates such as caffeine, alcohol several hours before going to bed. Mobile phones, computers also stimulate brain activity and can make it more difficult to get to sleep.
Tip: Try to relax before going to bed, have a bath, read a book turn off mobile devices 1 hour before going to bed, if you can leave your mobile outside of the bedroom so you aren’t tempted to pick it up.
Small changes can make a difference, see what works best for you. It may take time to build and strengthen healthy sleep habits, but as you do, you’re improving your overall health and chances of successful conception.