Can Sleep Deprivation Impact Fertility?

When trying to have a baby, many couples focus on diet and exercise to stay healthy and increase their chances of conception. However, a key component of health that is often overlooked is sleep. We are all taught that sleep is important, yet the demands of modern life can make sleep hard to come by and easy to forgo. While a lack of sleep is most often associated with its effects on cognitive ability and productivity, new research is beginning to illustrate its impact on other aspects of health, such as fertility.

Sleep & Fertility

As we sleep, our bodies work actively to repair, replenish, and recharge. Every night, our bodies produce essential hormones, including those actively involved in maintaining reproductive health, such as estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). While the research is still emerging, studies indicate that over time, lack of sleep can alter the production of these hormones, creating imbalances that can make conception difficult to achieve. Studies also show that hormone secretion is linked with circadian rhythms and that those who worked night shifts were 20% less likely to get pregnant.

How Much Sleep Do You Need?

The general recommendation for adults is 7-8 hours of sleep per night. If you have trouble getting 7-8 hours of sleep, here are some recommendations:

• Establish a Routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and improves the quality of your sleep. If possible, it is also recommended to get sleep between 10 pm and 7 am so that you are asleep when it is dark, and awake when it's light. However, this of course depends on schedule and what works best for you.
• Limiting Caffeine: Avoid caffeine before bedtime, preferably four to six hours before going to sleep.
• Limiting Screen Time: Blue light emitted by tablets, phones, and computers is known to interfere with sleep by suppressing melatonin levels, a hormone that plays a role in sleep. If possible, try to avoid screens at least an hour before bedtime.
• Relax Your Mind: Stress can wreak havoc on both your sleep and your fertility. Try mindfulness techniques such as meditation and deep breathing before bed.

The Bottom Line

Sleep is vital to our overall health and developing research is helping us better understand the role sleep plays in our reproductive health. If you are looking to conceive, see if you may need to prioritize healthy sleeping habits. Research shows that proper sleeping hygiene can only improve your chances of getting pregnant. So, the next time you think about cutting corners on sleep, remember that your fertility—and overall well-being—could be at stake. If you’d like to learn more about how to improve your sleep or are struggling to conceive, speak with a provider today.