Sleep and Fertility

Benefits of Sleep

How great does it feel to have a good night’s sleep?! For some people, that might have been last night (lucky you!!) For others, it can seem elusive. We all know that sleep is good for us and the full benefits of sleep are so diverse that I won’t try to list them all here. However, at the very least know that sleep supports the cells to function well and mop up toxins, it supports the immune system, regulates hormones, and improves energy, focus, and brain function. It’s pretty much good for all aspects of health!

On the flip side, when there are disturbances to sleep, there is a noticeable reduction in quality of life and an increased likelihood of inflammation and sickness (both physical and mental).

Sleep and Fertility

What we know about sleep and fertility is primarily from studies that have looked at what happens when people change their habits around sleeping and waking, for example, shift workers or flight attendants, or if someone has a sleep disorder such as insomnia.

Here we’ve compiled some of what the research has found as ways that sleep might affect fertility. 

First of all, when someone’s sleep is significantly disrupted, it is more possible for there to be menstrual cycle irregularities, painful periods, longer time to conception, increased miscarriages, and lower birth weights. Some women have shared with us in clinic, for example, that regardless of where they are in their cycle, they always get their period (or their period is delayed) when they travel for long periods on an airplane and the jetlag messes with their sleep.

This may be in part because sleep and wakefulness are directed by the circadian rhythm and this same rhythm also affects some of the reproductive hormones. In particular, the circadian rhythm has been shown to influence the timing of ovulation via something called the LH surge.

Another factor is a reproductive hormone called prolactin, which has been found to be sensitive to stress and sleep and is involved in fertility. If prolactin levels are too high or too low, it can negatively affect fertility. 

There was also one study that showed a relationship between total sleep time and the number of eggs retrieved during IVF. The longer the sleep time, the better the number of eggs retrieved. Certainly a case for supporting good sleep in preparation of an IVF cycle! But please don’t get stressed if you can’t sleep one or two nights, these effects are from ongoing reduced sleep, not just a night or two here and there. And this was only one study, so more studies need to be conducted to confirm these results.

Finally, for those who are trying to conceive naturally (well, probably useful for everyone to know!), sleep may impact sexual behavior. In one investigation, sleep duration was associated with sexual desire and arousal. With every hour increase in total sleep time, there was a 14% increase in the odds of partnered sexual activity, as well as improved bodily responses to sexual activity. So if you want to spice up the bedroom, allowing yourself an extra hour of sleep might be one step you can take!

As you might see, the way that sleep can impact fertility is multifaceted and definitely there needs to be more research to explore this further. 

And of course, as you may have found first hand, fertility issues can cause stress and disturbed sleep! So it’s definitely not all one way and it’s not worth getting stressed about if you can’t sleep.

9 Things You Can Do to Support Sleep

1. Go to bed at the same time every night, or as close to it as possible.
2. Wake up (and get up) at the same time every morning. 
3. Aim for 7.5-8 hours of sleep per night.
4. Reduce or completely stop screen time in the hour before going to bed. 
   • Keep the smart phones out of the bedroom and get an analogue alarm clock. 
5. About an hour before going to bed, dim the lights and use less lights so it’s darker in the house or use blue-blocking lightbulbs for the night lights.
6. Do something relaxing in the evening that isn’t part of a ‘to-do’ list and can help you ‘be’ rather than ‘do’. This will look different for everyone but some ideas are:
   • Take a bath
   • Go for a walk
   • Do some gentle stretches or yoga
   • Meditate
   • Breathing exercises
   • Journal
   • Draw or colour-in
7. Reduce or cut out your caffeine intake from 12:00 p.m. onwards.
8. Speak with your nutritionist at The Fertility Pod regarding how your food choices and nutrition can impact or support sleep
9. Acupuncture can support a deeper sleep

Remember, the acupuncturists and nutritionists at The Fertility Pod are here to support you as you go through your journey. Feel free to contact us to find out more information and explore how we can support you, your nervous system, and fertility.