The effect of sleep on fertility or, how to increase the chances of conceiving
Sleep is one of the most important conditions for the human body and much has been said about its beneficial effects. It is essential for restoring energy, helping the body to heal, is important for a positive mental state and the proper functioning of memory, and improves learning and concentration skills. Last but not least, quality sleep also has a substantial effect on fertility and increases the chances of conceiving.
Symptoms of lack of sleep
Sleep and its quality are significantly reflected in all aspects of human life. A sufficiency or deficiency of sleep contributes to one's mood and overall disposition during the day. A good mood and a balanced mental state are important factors when trying to conceive and for the success of IVF. If you feel drowsy during the day, lack energy and motivation, are irritable, anxious or depressed, or have a greater appetite for sugar, coffee and other stimulants, then you very likely have symptoms of sleep deprivation.
Lack of sleep and its effect on fertility
Good and regular sleep has an effect on hormonal balance. If you sleep poorly or your sleep is disturbed, hormonal imbalances can occur, causing irregularities and menstrual disorders and the reduced production of sperm, which can also be deformed.
The hormone melatonin is also related to this. This hormone affects the reproductive abilities of the genitals, and increased levels are produced during sleep. Researchers have shown that levels of the hormone begin to rise at around ten o'clock in the evening, and they, therefore, consider this to be the best time to go to bed. Melatonin is especially important for women because it affects the quality and number of eggs and can protect them due to its antioxidant properties. Melatonin can also be introduced into the body by consuming oatmeal, rice, ginger, bananas, barley or tomatoes.
In men, fertility is affected by testosterone, which ensures the right levels of hormones necessary for sperm production. Testosterone is also formed in the human body, primarily during the phases of deep sleep at night and in the early hours of the morning. Men whose sleep is poor and shallow have significantly lower testosterone levels. Researchers say that this decrease may be up to 20%.
Sleep deficiency causes fatigue and stress. Although these do not affect the chances of conception and the success of IVF from a physical perspective, they contribute to one's mental state. Loss of energy or a bad mood then have a negative effect on the libido. In addition, going to bed early can bring more opportunities for sex.
How to improve sleep quality?
All experts in sleep disorders and insomnia agree that the most important thing is the regular rhythm of the sleep cycle. The body gets used to the times when it falls asleep and wakes up. For a peaceful and undisturbed sleep, it is necessary to ensure that the room in which you are sleeping is properly dark. In this respect, it is very important to eliminate artificial lighting, and in particular to not watch TV, or look at computer monitors or phone displays before going to bed.
One effective solution for better sleep is the correct lifestyle. This means physical exercise and a balanced diet, reduced mental stress and increased relaxation. Eating before bed, especially calorie-rich and nutritious meals, is not recommended. On the other hand, a cup of herbal tea will have a positive effect.
*This article is translated from Czech original to English language by translation agency Marvel, s. r. o.