Your body is a delicate dance of hormones with all of your systems relying on a balance of such hormones to operate to their fullest and greatest potential. This hormonal balance is regulated by several sex hormones which are secreted in harmony with your circadian rhythm and since circadian timing is affected by sleep and the sleep-wake cycle, we can see how sleep and fertility are closely linked.

It's true that your sleep habits and sleep patterns directly relate to the production and secretion of hormones that control and operate your reproductive system. 

Ready for the science bit...

Lack of sleep and disturbed sleep patterns produce a stress reaction in the body due to the circadian distribution and the activation of the Hypothalamus-Pituitary-Adrenal (HPA) axis, which, as a result, ups your body's production of corticosterone. This impacts your sleep quality cycle and your immune system and lowers testosterone production. 

Sleeplessness among female shift workers has been found to lower melatonin production and kicks your HPA activation into overdrive which can lead to loss, failed implantation, absent periods, and anovulation. Shift work in women has also been linked to breast cancer for the same hormonally disrupted reason.

Sleep deprivation in women has also been found to be associated with altered gonadotropin (think luteinizing hormones - LH and follicle-stimulating hormone - FSH) and sex steroid secretion (think estrogen and progesterone) which all together lead to female fertility issues. 

And don't think the sleep thing only relates to women and couples of childbearing age. Oh no. Both older men and menopausal women see sleep disturbances and hormonal dysregulation affecting how they feel!

So here are my top 7 tips for a good night's sleep whilst TTC -

1. Sleep timing - Get to sleep between 7 pm and 10 pm

This is, of course, dependent on your schedule, but when you can, get to bed by 10 p.m. Your circadian rhythm will thank you for waking with sunlight and sleeping when it's dark. If that’s not possible, and as a previous shift worker I know it isn't easy, I suggest you try things like black-out curtains and sunrise/light alarms to trick the body a little by simulating those conditions. Shift workers: If you are going through a medicated cycle or an IVF round I strongly suggest you speak to any managers about switching your duties to daytime roles for this time, failing their support, contact your GP. I am more than happy to support you with this.

2. Ditch the caffeine. 

This is likely one you are already on top of if you are trying to conceive, but limiting your caffeine is advisable. If you are reading this and thinking "away lass" (Scottish for "No way I am not doing that") then try to make your last caffeine cuppa at least 6 hours before going to sleep. I love the clipper decaf tea as it's naturally decaf and has a really good flavor. 

3. Keep your sleep times regular: Try to go to bed and set your alarm for the same time each day. It's tempting to lie in on the weekend or a day off but finding a routine will help your fertility and your mind. You'll be sleeping better and so won't miss the lie-in after a while. 

4. Relax your mind: It can be very tempting to finish up some last-minute tasks before bed, or catch up on your favorite show but being careful with what you consume at night is useful for promoting sleep. If you're likely to be worrying or replaying something in your mind at bedtime, ditch it until the morning. If you want to watch something on TV, stick to something lighthearted and make sure any screens and devices are off 2 hours before bed so as not to have blue light fatigue affecting your sleep. 

5. Try meditation or breathwork before shutting your eyes:

Before you drop off, consider some relaxing breathwork or meditation practice to soothe your nervous system and make it more likely that you'll slip off to sleep in a restful state. Have a look at some of my meditations or yoga nidra classes if this is something you'd likely explore. 

6. Get outside: Being out in nature, or at least sunlight enhances your mood but also has a natural impact on that circadian rhythm we'd be talking about. This helps you to drift off easier and improves the quality of your sleep. This can be as simple as a walk after or before work, lunch outside, and throwing a ball for the dog in the park.

7. Eat well: Now I know this is one of the most talked about fertility points made but it cannot be overstated. What you put into your body directly impacts what you get out. Eating a rainbow of vegetables and fruit, limiting alcohol and processed foods, and investing in your gut microbiome are important starting points. As I am not a nutritionist, I will always suggest that if you need support with your diet you should seek help from a registered nutritionist. Head to my recommendations on my website if you'd like to connect to a fertility nutritionist or functional nutritionist. 

Sleep is important to fertility in a variety of ways and finding well-rounded ways of supporting your sleep can have a huge impact on your ability to conceive and carry a baby. Remember that you are the most important person for your health, whether you are the sperm, the egg, or the carrying party in this equation, and that taking these steps is supportive, simple, and often very worthwhile. If you'd like more information on any of the points I have made here please get in touch. I'd love to know how you sleep and what you cannot live without when it comes to nodding off.

Reference:
Lateef OM, Akintubosun MO. Sleep and Reproductive Health. J Circadian Rhythms. 2020 Mar 23;18:1. doi: 10.5334/jcr.190. PMID: 32256630; PMCID: PMC7101004.