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.
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!
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