Understanding How Sleep Impacts Fertility
Sleep is a time for our body to rest and repair, it allows our liver time to detox, improves insulin sensitivity and regulates the release of luteinizing hormone (LH), estrogen, and progesterone.
How Does Sleep Affect Fertility?
When sleep quantity and/or quality is poor, it interferes with our HPA axis and cortisol response, leading to numerous health concerns. Research shows that poor sleep negatively impacts fertility, immune function, hormone balance, liver detox, mood and appetite.
Our circadian rhythm, which is influenced by light exposure, directs our sleep cycle with hormones & regulates our reproductive hormone production. Light exposure when we should be sleeping can actually interfere with the communication between our brain and our ovaries, messing with ovulation! Poor sleep doesn’t only play a role in regular ovulation, it is also associated with early miscarriage, preterm birth and infertility.
Sleep is just as important for male fertility!
Research shows that late bedtimes and 6 or less hours of sleep, impair sperm health. So, just like nutrition, sleep is a goal to work on as a couple! Changing sleep habits can be quite challenging, but the health and fertility benefits of getting enough, good quality sleep, regularly are VERY worth it!!
You can’t out supplement sleep. BUT nutrition can support sleep in several big ways! For instance, eating pattern can support blood sugar, which supports cortisol response & circadian rhythm. Getting enough nutrients is also essential for quality sleep. Additionally, our liver depends on many nutrients for efficient detox, a process that happens largely at night.
If you have trouble falling asleep or staying asleep, start by implementing a few or all of the sleep hygiene tips below.
Sleep in total darkness! Our sleepy time hormone, melatonin is very sensitive to light and necessary for a normal sleep cycle. Melatonin levels should gradually increase several hours before bed, but nighttime light exposure can interfere with this. Melatonin acts like an antioxidant for eggs & sperm, protecting them from DNA damage & even plays a crucial role in regular ovulation. Cover any electronics, use dark out curtains & turn off night lights! Even if you cover your eyes, your skin has a network of photoreceptors that detect the presence or absence of light- so a sleep mask alone isn’t enough.
Limit blue light exposure at night. Blue light comes from the sun, digital screens, electronic devices, fluorescent and LED lights. Daytime exposure to blue light is important to maintain circadian rhythm, but exposure at night messes with natural hormone production.
It’s typically unrealistic to eliminate blue light exposure at night, but you can definitely reduce it! Ideally, turning off devices 2-3 hours before bed is best, but even 30 minutes makes a difference! Use filters to block blue light on screens in the evening and use blue-light blocking glasses to filter out even more blue light. I recommend aiming to have 1 hour of screen free time before bed to support melatonin. See” Create a restful bed-time routine” below for ideas on what to do during this hour
Set a bedtime! Did you know that if you’re not asleep by 11 pm, your body's natural detoxification system struggles?! Your gallbladder is most active between 11 pm and 1 am and your liver is most active from 1 am to 3 am. The gall bladder activity is necessary for efficient liver activity. As you learned in the detox module, liver function is essential to our natural detoxification process, which is crucial for regulating our reproductive hormones.
Create a restful bedtime routine. This can be any routine that helps you unwind and get ready for bed! It doesn’t have to be long or involved, but the routine is helpful for more restful sleep. Try shutting off your devices, brushing your teeth & washing your face and maybe stretching, reading or journaling about what you are grateful for.
Move your body most days! Regular movement can decrease the time it takes you to fall asleep and improve sleep quality. If you can move outside, you’ll also benefit from the natural light exposure impact on your circadian rhythm-- but exercise anywhere is still beneficial! I don’t recommend exercising late at night due to blue light exposure, the benefits don’t outweigh the negative for sleep hormones.
FUN FACT: Sex counts as exercise! Having sex before bedtime can improve sleep quality as it reduces blood pressure & cortisol levels! Don’t forget foreplay…. when trying to conceive sex can start to feel regulated and like a chore but taking time to create intimacy & have sex for fun actually increases quantity of sperm in a male’s seminal fluid. Many animal species participate in foreplay too, which suggest there is likely a link with reproductive outcomes.
Create a restful bedtime routine. This can be any routine that helps you unwind and get ready for bed! It doesn’t have to be long or involved, but the routine is helpful for more restful sleep. Try shutting off your devices, brushing your teeth & washing your face and maybe stretching, reading or journaling about what you are grateful for. Move your body most days! Regular movement can decrease the time it takes you to fall asleep and improve sleep quality. If you can move outside, you’ll also benefit from the natural light exposure impact on your circadian rhythm-- but exercise anywhere is still beneficial! I don’t recommend exercising late at night due to blue light exposure, the benefits don’t outweigh the negative for sleep hormones.
- Brooke Boskovich, MS, RD, LDN
Medical Disclaimer:
The information provided in this blog is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or qualified medical professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.
