Less than 7 hours of sleep in a day can lower the chances of conception by 15%, according to the National Sleep Foundation. Moreover, if you’re receiving an infertility procedure, like IVF, sleeping for 7-8 hours, instead of 9 hours or more, can raise your chances of a successful pregnancy by 25%. Healthy sleep can gift you a healthy pregnancy. Discuss your sleep habits with your gynecologist if you’re undergoing infertility treatment like ICSI in Bangalore. Here is everything you need to know about how sleep deprivation can affect fertility and how to overcome it.
How Can Insufficient Sleep Impact Your Fertility?
There are certain biological reasons for which inadequate sleep affects your fertility. These are:
- The section of your brain regulating cortisol and melatonin (sleep-wake hormones) also releases testosterone (in men), estrogen (in women) and other reproductive hormones. Lack of sleep can release more stress hormones, while restricting reproductive hormone levels.
- Your body’s sleep-wake patterns may be related to the hormones triggering maturation of sperms in males and ovulation in females.
- Sleep deprivation can also cause irritation and moodiness, disturbing your relationship with your partner. This may reduce opportunities for pregnancy.
- Insufficient sleep over a long time can cause obesity, cardiovascular conditions and diabetes, posing risks to pregnancy.
How to Get Quality Sleep for a Healthy Pregnancy?
- Fulfil your sleep requirements
- Getting 8 hours of sleep daily is healthy for your pregnancy. Try to not sleep for more than 9 hours.
- Try sleeping between 10 pm and 7 am
- Try to manage your schedule such that you can sleep by 10 pm. Sleeping in the dark and waking up to get fresh sunlight works wonders.
- Have regular sleep patterns
- Practice going to sleep and waking up at a fixed time. Following a routine lets your body get accustomed to the desired sleeping pattern.
- Avoid working at odd hours
- Work in rotating shifts or at night can cause infertility and even a miscarriage. Moreover, working on electronic devices can affect the release of your body’s sleep-inducing hormone, melatonin.
- Avoid supplements like melatonin
- Certain supplements like melatonin are labeled as “natural”, but can affect fertility and sometimes, also lead to atrophy in your ovaries. If you think you require any medication or supplement to improve your sleep, trust your gynecologist’s recommendations.
- Say “No” to caffeine
- Limiting your caffeine intake is a must for a healthy pregnancy, as this can disrupt quality sleep. If you can’t stop altogether, avoid having a cup of coffee at least 4-6 hours before going to bed.
- Relax the mind
- Listen to peaceful music or try relaxation methods like breathing exercises or meditation before bedtime.
- Spend time outdoors
- Bask in the sun for an hour every day to sleep well. You may split the time into walking, yoga, and having lunching outdoors.
Once you start getting enough good-quality sleep, your body will be better prepared to undergo medical procedures like infertility treatment in Bangalore. This can improve your chances of a successful pregnancy.