How does sleep affect your fertility?

Sleep and Hormonal Balance

Chronic sleep deprivation is widespread in modern societies due to long work hours, digital distractions, and high-stress levels. Poor sleep affects productivity, mental health, well-being, and reproductive health. 

Sleep and fertility are linked through the delicate balance of reproductive hormones. During healthy sleep cycles, the body regulates several hormones crucial for fertility:

• For women: Sleep disruption can affect the secretion of luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen, and progesterone – all essential for ovulation and maintaining a healthy menstrual cycle[1].
• For men: Most of the daily testosterone release occurs during sleep. Poor sleep health is associated with reduced testosterone levels, leading to reduced sperm count and quality[2].

Does Working Night Shifts Affect Fertility?

Women who work night shifts may have a more challenging time getting pregnant due to disruptions in their circadian rhythm, which regulates hormone production and reproductive health. Common effects of working night shifts include hormonal imbalances, lower estrogen levels, and irregular menstrual cycles. All of these factors could make conception more difficult. Melatonin, a hormone crucial for regulating reproductive function, is also reduced due to artificial light exposure, further affecting fertility. Additionally, it raises cortisol levels, increasing stress and interfering with egg quality. Sleep deprivation worsens overall health, metabolism, and immune function, further complicating fertility. Studies suggest that night shift workers face higher risks of menstrual irregularities, reduced fertility, and pregnancy complications.

Sleep Quality and IVF Outcomes

Infertility and IVF treatments are often accompanied by stress and anxiety, which can cause poor sleep, affecting your IVF outcomes. According to one study, less than seven hours of sleep is linked to decreased oocyte quantity and quality. Hence, for couples undergoing assisted reproductive technologies like IVF, sleep becomes even more critical.

Tips to Improve Sleep for Fertility

Fix a Sleep Schedule and Environment

• Go to bed and wake up at the same time every day, even on weekends.
• Target to get 7-9 hours of quality sleep per night. Too few or too many hours can negatively affect fertility.
• Create a consistent pre-sleep routine to signal your body that it's time to wind down.
• Put away your computers, phones, tablets, and other electronics at least an hour before bedtime.

Mind Your Diet and Exercise

• Avoid caffeine after midday and limit alcohol consumption, especially close to bedtime.
• Exercise regularly but try to complete vigorous workouts at least 3-4 hours before bedtime.
• Consider fertility-friendly foods that promote good sleep, such as those rich in magnesium and tryptophan.

Manage Stress

• Practice relaxation techniques like deep breathing, meditation, or gentle yoga before bed.
• Keep a journal to record concerns and potential solutions before sleep.

Getting Professional Help

Always consult your fertility specialists for advice to address both sleep and fertility concerns. Sometimes, a personalised approach is needed to optimise your reproductive health and improve your chances of successful conception. They may recommend consulting a sleep specialist if your sleep issue is serious.

[1] Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. Sleep, sleep disturbance, and fertility in women. Sleep Med Rev. 2015 Aug;22:78-87. doi: 10.1016/j.smrv.2014.10.005. Epub 2014 Oct 18. PMID: 25458772; PMCID: PMC4402098. https://pmc.ncbi.nlm.nih.gov/articles/PMC4402098/

[2] Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839. https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/#R1