Sleep and Your Fertility

{post by contributing writer michelle}

It’s probably safe to say that most of us are busy people and almost always have something that needs to get done. With the hectic lifestyles that we lead along with the seemingly endless to-do lists and commitments, sleep can be a necessity that simply isn’t given a huge priority.

However, what you might not know is that sleep can actually play a pretty big role in fertility. In fact, sleep influences the body’s hormonal system, which is responsible for a woman’s cycle and ovulation.

Thus, throwing your cycle out of whack by not getting enough sleep could actually negatively affect your fertility and in extreme cases of sleep deprivation possibly stop ovulation altogether.

Not getting enough sleep can also impact you in other ways such as with stress (also not good for hormonal balance), an increase in the desire for caffeine and other less than healthy foods, and in some cases cause depression.

While 7-9 hours are recommended per night for adult women, the National Sleep Foundation has reported that the average woman between the ages of 30 and 60 is getting about 6 hours and 41 minutes of sleep per night. This is simply not enough!

Your fertility is a great reason to finally get that rest you need, and start planning for these longer hours of sleep each night if at all possible. Try setting a schedule, because even though it’s easy to plan on catching up, sometimes it just doesn’t happen that way. Plus, a regular sleep schedule that you can plan on is much easier for your body.

So now that you are preparing for these longer hours of sleep, here are some tips to help you make the most of them:

  • Sleep in as much darkness as possible to help trigger melatonin
  • If you need to relax and calm yourself before bed, try taking a warm bath with lavender
  • Keep a water bottle on your nightstand to limit the need for getting up during the night
  • Try to go to bed and get up at the same time every day to help your body get and stay in the routine
  • Avoid lots of food and drinks right before bed as these can interfere with comfort and increase the need for bathroom trips during the night Do regular exercises or workouts during the week which can help you fall asleep quicker

What do you do to make sure you get enough sleep each night?

 

Michelle has a passion for natural health and green living. She enjoys sharing ideas for making both of these simple on her blog, Openeyehealth.

 

sources
http://www.mayoclinic.com/health/sleep/HQ01387
http://fertility.amuchbetterway.com/lunar-fertility-boost-your-fertility/
http://www.huffingtonpost.com/dr-michael-j-breus/sleep-linked-to-infertili_b_260367.html

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About Donielle

Donielle is an amateur herbalist and natural momma to two littles (with another babe in heaven) after dealing with being less than fertile. She has a passion for nourishing nutrition, natural living, and spreading the word on how food truly affects our health.

Comments

  1. margaret says:

    I have started taking melotonin to help sleep. I know sleep is not only good for fertility but emotional and physical health.

  2. I try to get a lot of sleep, but it seems that I wake up after about 6 hours to go to the bathroom! Then, I have a hard time falling back to sleep. I tried melatonin, but that didn’t help me stay asleep. Any ideas?

    donielle Reply:

    @[email protected], Do you turn lights on when you get up? I found that if I get up at night, any amount of light causes me to really wake up! For awhile I put a blue colored nightlight in the bathroom, but most times now, I just get up sans light and that really helps me out.

    [email protected] Reply:

    @donielle,
    We’re trying to black out our room, but our bathroom has a skylight that we haven’t quite gotten to that as it’s a bit tricky.

    I’m also using a fertility monitor and so when I wake up at 3 or so, I end up using that as I figure that is my early morning pee! I have to turn on the light for that, but I think you are right. I need to black out the bathroom, and then put a colored light I can turn on to do my stuff!

    I have heard that red it good because it’s like a campfire. Do you know anything about that?

  3. Blacking out our bedroom has been huge as far as helping me sleep better and longer. Also, I like to drink a cup of herbal tea (usually nettle leaf or a mix of red raspberry/red clover leaf) with some celtic sea salt in it. I actually love the taste and I read that the minerals in the celtic sea salt help balance out your body so you can sleep better. I think it has helped, although I have to be careful to not drink it right before bed or else I have to get up in the middle of the night to go to the bathroom! Those two things are really the only things that work for me – I’ve tried many many other things, but nothing else seems to work. I’m weird because reading before bed stimulates me too much (even if it’s a very un-stimulating book), but sometimes when I really can’t sleep, even though I know I’m not supposed to, I’ll turn on a movie, because that puts me instantly to sleep. But I try to only do that when I’m going crazy from not being able to fall asleep, because I know the light from the tv isn’t good for sleep, and the good news is that I’ve been having to do it less and less lately!

    donielle Reply:

    @Kelsey, I like the sea salt in the tea tip! I’ll have to try that myself as I’ve been brewing a quart each day.

  4. This is so true. Sleep is so important for our overall health and certainly affects fertility. As moms, we are so busy getting things done but we need to make sure we take care of ourselves with rest.