Did you know there is a link between fertility and sleep deprivation? Most of us know that getting enough sleep is important for overall health and well-being. It turns out that sleep is very important when it comes to fertility. So, if you are doing everything else right and still having an issue with conceiving, your sleep habits may be the missing piece of the puzzle!
How Much Sleep Should You Get? Regularly getting an inadequate amount of sleep is known as sleep deprivation. The average woman aged 30 to 60 should be getting seven to nine hours of sleep. They are averaging six hours and forty minutes.
How does sleep affect fertility? Sleep deprivation has a profound effect on hormones, memory, mood, digestion, alertness, concentration, immune function and cell repair. Sleep deprivation affects fertility by its effect on hormones in the body, primarily through the hormone Leptin. Leptin is the hormone responsible for ovulation in women and adequate sleep is needed for proper Leptin production. If this is interrupted, the menstrual cycle can be disrupted. Sleep also affects other fertility hormones including luteinizing hormone, follicle stimulating hormone, estrogen and progesterone.
Sleep deprivation also disrupts the body’s circadian rhythm. This is the body’s internal clock that regulates the sleep and wake cycle. Too little sleep leads to low leptin levels – the hormone responsible for appetite which can impact ovulation.
Stress can also affect our sleep cycles.
Exposure to artificial light can inhibit good sleep. To reduce the negative heath effects of artificial lights, turn off the TV and computer several hours before bed.
Be consistent in your sleep routine. Go to bed and wake up a the same time each day. Don’t sleep in on the weekends. Avoid caffeine, alcohol and cigarettes. See if any of your medications interfere with your sleep. Start a relaxing bedtime routine. Take a warm bath and have a light snack an hour or two before bedtime.
Try changing some of your routines to see if your fertility issues are linked to sleep deprivation.