Anyone going through fertility treatments to conceive, knows the stress it brings along. The physical, emotional, and financial toll it takes on your body and mental heath can greatly impact your sleep.

One can go through fertility treatments for years with no success. Failed IUI or IVF cycles can be heartbreaking and devastating.

Sleepless nights thinking of all the what if’s and why’s may keep you up all night. But our bodies need their rest.

How does sleep affect your fertility? Your IVF success? And how do I get better sleep?

Fertility and Sleep

Countless studies have shown the relation of fertility and sleep.

According to an American Society for Reproductive Medicine’s study, women with low quality sleep had lower rates of fertility than those getting adequate rest.

If you’re undergoing IUI or IVF, it is recommended to get 7-8 hours of quality sleep each night to give yourself your best chance of success.

Getting in your recommended 7-8 hours each night can improve a woman’s levels of progesterone, estrogen, Leptin, and follicle-stimulating hormones (FSH) – all of which are important to achieving and carrying a pregnancy.

Studies have also shown that the blue light from the use of electronics disrupt our sleep patterns as well as affect one’s ability to get pregnant.

This is because blue light affects the hormone melatonin, which helps one sleep and protects a woman’s eggs. Without adequate melatonin production, a woman’s egg quality can suffer and make achieving a pregnancy more difficult.

Other studies show that working night shift disrupts your circadian rhythm causing hormonal imbalances, lower estrogen levels, and irregular menstrual cycles. These changes can all make it more difficult to achieve a pregnancy and carry a pregnancy to term.

The night shift has gained a reputation to be called the “infertility shift,” due to the higher rates of infertility among women who work nights.

If you can change your work shift, that would be ideal. But if not, have adequate lighting at work and get moderate rest during the day when off.

All of these findings indicate that healthier sleep habits are a good first step toward improving your chances of fertility.

How to Get Better Sleep

So now that we know that fertility and sleep go hand in hand…how do you get your 7-8 hours of better sleep?

  • Go to sleep in a cool room. Set your thermostat to 60-67 degrees F (15-19 degrees C) as recommended by the National Sleep Foundation.
  • Avoid eating food or drinking caffeine several hours before going to bed.
  • Take a warm shower or hot bath before going to bed.
  • Put your tech gadgets (phones, laptops, TV) away at least one hour before bed time.
  • Do journaling or guided meditations to calm your mind before falling asleep.

Try Circle + Bloom’s Guided Meditation Programs

Circle + Bloom has many guided meditation programs that are under 25 minutes (many are around 15 minutes) and some are even FREE. You can listen to them daily or when you need them to achieve your desired health goals and influence your specific circumstances.

Many of their clients have successfully used their programs to increase fertility, get pregnant, heal after cancer treatment, and improve their general health. You don’t need any equipment, supplements, or medication to start their programs.

Being calm, relaxed and positive during your in vitro fertilization (IVF) or intrauterine insemination (IUI) process can be challenging. Their IVF/IUI Mind-Body program will help you de-stress and gain confidence every step of the way, with short guided meditations for pregnancy that encourage your body to welcome your impending little miracle.

And add this for a more restful slumber…

With recent studies showing the importance of improving one’s sleep to help in all manners of health and well being, including fertility, their Deep Sleep guided meditation program will help you get to sleep easier and sleep longer. Starting tonight, you can enjoy a deep sleep slumber and wake up feeling your best.

Try this Recipe

If you already experience sleep deprivation anxiety due to your fertility treatments, try this recipe from Marta Montenegro of IVFMD for a snack or breakfast treat. It’s packed with melatonin rich foods and other key nutrients shown to increase fertility.


Sweet Dreams

So now that you know the importance of sleep on your fertility, put your phone or laptop away and get some sleep. I wish you a peaceful sleep and sweet dreams!

What helps you get a better night’s sleep? Feel free to share your tips and suggestions in the comments below. Would love to hear from you!

**This post may contain affiliate links, which means I make a commission off purchases, at no extra cost to you. Read my full disclosure here. Thank you!**

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12 Comments

  1. Hi and thanks for sharing this. I think many of us have heard those anecdotal stories about how pregnancy often happens right after a couple, decides it isn’t going to happen, gives up, takes a break, and even makes structural changes in their lives. As a teenager, I remember hearing about a couple who had been trying for years and finally decided to proceed with an adoption. As soon as they had adopted a child, they got pregnant. It is interesting that there are these studies that link fertility to sleep, and it would seem relaxation and rest in general. Having been through this process myself a few times, I think our society has lured itself into a mind-space where expectations about the capacity and ease of conceiving are not matched by physiological reality. One result is that many couples in their mid and late 30s experience a rude awakening and serious disappointment. As I say, I’ve been there. Thanks for sharing this important topic. Best regards, Andy

  2. Nice post

    i think i know who will need this particular post, i dont really know much about this, but i will definitely share this to my female friends who will find this article interesting, i think i should look into this the more..Sleep naturally good to the body, i will definitely try the steps on how to get better sleep because i think i need it since i have been insomnia due to lack of sleep for few days now..Thanks for the information

  3. Hello there, Thanks for sharing this awesome article I know it would be of great help tot he public as it has been of help to me.There are a lot of drugs out there that improves fertility although it takes time… but i think with this discovery there’s no need for fertility drugs since have a good rest everyday can go a long way to improve fertility.

    1. Sleep is the most natural method to help with fertility. Thanks for reading and feel free to share with others who may benefit. 

  4. I think getting 7-8 hours sleep is not as important as getting a good quality sleep! Some people who can get 7-8 hours of sleep but the quality is poor. Those tips you have provided how to get a better sleep are really useful. Having a relaxing state of body and mind before bed are really important as they really can decide whether you will have a good quality sleep or not. I think burning some essential oil will help too!

    1. Most definitely, I agree with you on the importance of good quality sleep. Love me some essential oils! Unfortunately, my husband does not like the smell of lavendar oil. Any other oil recommendations for bed time slumber?

  5. An interesting article Dana and I truly didn’t appreciate the strong relationship between sleep and fertility. I understood that it was important, but it’s clearly a strong influencer so something that needs greater focus. Some great sleeping tips as well so I personally will take note of them. I have a number of close friends that have really struggled falling pregnant so I’ll make sure that I forward on your article.

    Thanks for sharing – Jason.

  6. HI Dana,

    Thank you for such an informative and insightful article.

    I’m only too aware of the importance of sleep and how this can affect both our physical and mental wellbeing.

    I also completely understand the importance of melatonin production in the overall sleep process and how blue light can have an impact on this.

    However, I did not realise that melatonin production (or lack of) and disruption to our circadian rhythms could cause issues with the quality of female eggs and fertility in general.

    With that said, reading your explanation of this it actually makes perfect sense.

    I am a fan of meditation (guided or silent) and I’m starting to understand how it can help in many different walks of life, so I guess helping the human body to fucntion as it should is no different.

    Thank you once again for a fantastic read and keep up the great work.

    Partha

    1. Thank you so much Partha! Sleep has so many benefits…glad you were enlightened by my article’s info. Feel free to share with others you know who may be struggling with fertility issues.

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