Sleep and Fertility - What's the Connection and What Can You Do

Today we dive in talking about the most free resource there is to not only improve your chance to conceive, but just improve your health in general...ESPECIALLY if you are having hormone issues. You might’ve guessed it..sleep! Discussing sleep as a health intervention is so under-appreciated because it’s not glamorous and businesses can’t make a profit off of marketing it by itself. BUT- it is so crucial for our body’s everyday demands - digestion, hormone control, stress balance, appetite, and so much more. 

Although there is limited research on sleep for fertility specifically, we do discuss one NIH review on sleep hygiene for fertility. Sleep hygiene is directly controlled by the HPA axis, which is comprised of your hypothalamus, pituitary, and adrenal glands. These glands basically control your brain/body response to stress and rest. This article discusses primarily that if one area within your HPA axis is out of whack, it can directly influence your sleep quality. The second pathway that this article discusses is how your sleep hygiene can be negatively influence your sleep duration. The third pathway is disruption in your circadian rhythm - or your body’s alarm clock.  

The most significant factor that is derived from poor sleep is lack of production of fertility hormones. If you don’t get enough sleep, your body does not produce enough of some hormones and so much of others. The same part of your brain that’s responsible for sleep/appetite hormones is the same place that produces fertility hormones, which is why it’s so important to not neglect sleep habits when considering fertility probability.

But how much sleep is good sleep? One study found that women who were undergoing IVF and had between 7-8 but no more than 9 hours of sleep consistently had the highest chance of having a successful IVF cycle. In this episode, we talk about how you know you actually got a good night’s sleep, and below are some tips that we discuss that will enhance your sleep:

1. Resetting the circadian rhythm: expose yourself to natural light as soon as you wake up for 10-15 minutes to get your eyes adapted to the full spectrum light. This will help your body to naturally make melatonin easier later in the evening. If you aren’t able to do this (i.e. working long shifts), try buying a full spectrum lamp to shine on your face while you’re getting ready for work. Or, sit by your window and let the sun hit your eyes! 
2. Limit caffeine. While every person has different genetics and processes caffeine differently, a solid recommendation would be one serving (i.e. 8-9 oz medium roast coffee) and stop drinking by 11am or noon. Caffeine can impact the length you’re able to sleep, but every person is different. This might not apply to you, but if you’re experiencing a lot of these symptoms, try limiting caffeine to get more restful sleep at night. 
3. Stabilize Blood Sugar. Be mindful of having a balanced dinner (protein, fiber, complex carbs) to prevent high blood sugar spikes that can disrupt sleep. Also possibly add a bedtime snack that has protein in it. 
4. Adding cherries or tart cherry juice right before bed can improve melatonin production. 
5. Limit alcohol. It is taxing on your body in terms of antioxidant production to process alcohol (which it views as a toxin) and regulating hormone metabolism. 
6. Limiting blue light at night. Wear blue light filtering goggles - not glasses - goggles will cover light coming from any angle. Pick activities like reading or journaling instead of looking at your phone or TV. 
7. Limit sounds/interruptions in the room (i.e. don’t let your animals in your room if they disrupt your sleep, get an eye mask, black light curtains, or ear plugs if your spouse snores). 
8. Move your body! Even an hour outside will improve your sleep quality. 
9. Create a soothing bedtime routine. Our bodies love habits! Maybe you take an epsom salt bath, light a candle, read a book, use essential oils, journal, or pray. 
10. Remove all clocks/alerts/phones away from your bed. This will help reduce anxiety about answering texts or looking at the time and thinking “oh my gosh, it’s already midnight and i'm not asleep?!” 
11. Orgasms! They help produce prolactin and oxytocin which can help you wind down.
12. Supplements like Melatonin, Magnesium, 5HTP, Linden leaves, Holy Basil, Chamomile, or Ashwagandha. Always talk to your naturopath MD, RD, or healthcare professional before starting a supplement. 

Start with whatever in this episode sounds do-able for YOU! This should be personalized and what you think is a priority - where you really had your “AHA!” moment... and then if you feel ready, continue to work through the list. We hope you enjoy this episode!