When it comes to sound quality sleep, people often associate it with weight, brain function, memory, and physical rejuvenation. Many are unaware of the impact of sleep deprivation on other aspects of one’s health. Did you know that a lack of sufficient good-quality sleep can impact one’s fertility, too? Yes, you read that right, you're not sleeping enough, which could be causing all those fertility-related issues.
Sleep is not just shutting your eyes and giving your body some rest. It is crucial for both your physical and mental well-being. It helps both the body and the brain to repair, recharge, and do their best every single day. When you don’t sleep enough, both physical and mental health suffer. Though not visible, your brain and immune system suffer silently. It may not be immediately visible, like dark circles, but a lack of sleep can manifest in various health issues when you continue to sleep less than necessary.
So, how exactly is sleep related to your fertility? Fertility depends on one’s age, egg and sperm quality, and other underlying health conditions. How can sleeping more or less impact your chances of conceiving?
Over the years, studies show that many women and men struggling with fertility issues have sleep issues as well. However, those with sleep disorders have had successful natural pregnancies, too. Here are some crucial ways in which sleep could affect your fertility –
● Circadian Rhythm Disruption – Most people are aware that staying up too late or exposure to blue light just before bed can negatively impact one’s circadian rhythm – the body’s internal clock that controls the sleep-wake cycles. When this circadian rhythm is impacted, it changes the body’s hormone secretion. When the body is pushed too hard, stress hormones can increase, along with an imbalance in other crucial hormones. Hormonal imbalances can result in fertility issues.
● Hormone Disruption – As mentioned above, sleep is when the body rejuvenates and recharges to carry out bodily functions optimally. A lack of sleep can interfere with the way your body regulates hormone production. When this process is disrupted, it can lead to delayed periods or even anovulation (no ovulation).
● Impacts Ovulation – Ovulation is when the ovaries release a mature egg for the sperm to fertilise. Insufficient sleep can cause hormonal imbalance, which in turn can not only cause irregular periods but may also interfere with the quality and maturity of the eggs. When immature or poor-quality eggs are released, the likelihood of pregnancy decreases.
● Reduces Semen Quality – In men, delayed bedtime, insufficient sleep, and poor sleep quality can negatively impact semen quality, quantity, and motility. Poor sperm health will interfere with conception attempts.
● Low Sex Drive – When you are actively trying to conceive, you need to start tracking your dates and having sex more frequently around your ovulation time. However, lack of sleep can make you feel tired and negatively impact your sex drive, which can reduce your chances of pregnancy.
If you are not sleeping well or enough and are trying to get pregnant with your partner, you need to prioritise your sleep, along with all the other health and lifestyle changes you are making. Here are some tips to help you start–
● Prioritise Sleep – The first step is to prioritise sleep like you would prioritise healthy food or exercise. Aim for 6-9 hours of sleep every night. Put in the effort.
● Avoid Triggers - Having caffeine too late in the day, exposure to screens, vigorous exercise, or eating a heavy meal very close to your bedtime can disrupt your sleep. Doing these activities a few hours before bed can help you sleep better.
● Sleep Schedule – Next, create a sleep schedule that works for you and your family. Trying to sleep too early when the entire family eats and sleeps late may not be feasible for more than a few days. Similarly, if you get home from work only around 8 pm, going to bed by then won't work for you either. So, come up with a feasible schedule.
● Sleep Quality – Even if you are getting 9 hours of sleep a night, but the quality is poor, your body will not benefit. So, even if you are getting only 6 hours of sleep a night, ensure it is high-quality, undisturbed sleep, free of frequent wakings and loud noises.
● Professional Help – If you are suffering from chronic sleep issues or if you suspect your insufficient sleep could be causing fertility issues, seek professional help. Sleep therapists can help you improve your sleep habits and reduce the negative impact on fertility.
Sleep is crucial for the healthy functioning of the body, including fertility. Insufficient sleep can disrupt hormone levels, negatively affecting fertility. However, lack of sleep does not necessarily lead to infertility. It can be one of the indirect causes. A fertility specialist can help in identifying the exact reason for your infertility by considering your sleep, along with various other factors.