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How to Improve Sleep Quality When Fertility Worries Keep You Up at Night

Team AckoFeb 8, 2024

A good night's sleep is a very important factor next to regular exercise and a healthy diet when it comes to fertility. Research has shown that poor sleep has a direct effect on your basic hormones including fertility-related hormones and also on brain functions.

Contents

Exposure to light
Reduce blue light exposure at night
Caffeine
Reduce long daytime naps
Follow the same time-table
Take supplements
Avoid alcohol
Optimized environment
Set your room temperature
Eating early
Relax your mind
Rule out the possibilities of some health conditions
Exercising before bedtime

It can also cause weight gain and disease risks in both adults and children. While on the other hand, good sleep can enhance your health by helping you in eating less, with better exercise and a healthier lifestyle.

Top tips to improve your sleep quality

Below are the seven evidence-based points that can help you to improve your sleep:

Exposure to light

Increasing bright light exposure during the daytime is one of the factors that can help to increase your chances of a good night's sleep. Your body has a natural clock known as the circadian rhythm. It affects your brain, body, and hormones. It helps you to stay awake and tell you when it is time to go to bed.

Natural light during the day keeps this rhythm healthy. This improves daytime energy and night time sleep as well.

Reduce blue light exposure at night

Light exposure during the day time is beneficial but during the night time is not good as it makes your brain ticking and thinking that it is still daytime and thus hinder your body to go to sleep. Again this is due to your natural body clock. Thus also decrease in the production of the essential reproductive hormones and also natural hormones as melatonin that helps you to maintain proper sleep.

Caffeine

Don't consume caffeine late in the day. Caffeine stimulates your brain and energy and may hinder your natural sleep. It is consumed by many people due to busy schedules and to stay goodbye to the tiredness.

Caffeine can remain in your blood up to 5 to 6 hours according to a study and thus, it is not recommended to consume caffeine after 3 to 4 pm in the evening. Stick with another healthy drink if you want something hot in the evening.

Reduce long daytime naps

If you used to take a long daytime nap then you need to stop it as this is the main reason behind your sleeplessness at night. While short power naps are beneficial, long naps can destroy your natural sleep at night.

There are many studies done to prove this. One study shows that the short naps during the day that are of approximately half an hour can enhance your brain function and physical quality. While on the other hand, longer naps can make you feel sleepy all day.

Follow the same time-table

Try to wake up and sleep at the same time that is following the same time table is very beneficial as it makes your body experience a good night's sleep. As it can set your natural body clock and you can wake and sleep at the same time easily.

Take supplements

There are several supplements in the market that do not affect your health and are also very beneficial for your good night's sleep. For example, melatonin hormone supplement. But you should always speak to your doctor before starting any sort of medication if you are trying to conceive. Other natural herbs include:

-Ginkgo Biloba

-Glycine

-Valerian root

-Magnesium

-Lavender

-Theanine

Make sure you try one of these herbs at a time so that if anything does not suit you then you might know which one is that.

Avoid alcohol

Alcohol is known to increase the symptoms of sleep apnea, snoring, and disrupts sleep patterns. So, drawing a couple of drinks at night can affect your sleep pattern. It can also alter the production of nighttime melatonin hormones that are needed for a good night's sleep.

Optimized environment

It has been proven that the bedroom environment also affects the quality of sleep with reference to furniture, noise, light, etc. so it is better to adjust everything soothing and pleasant so that you can relax and go to sleep easily.

Make sure that your bedroom is quiet, relaxing and enjoyable to have a very good night's sleep.

Set your room temperature

Body and room temperature also play an important role in your good night's sleep. So, it is better to maintain it. You can put an automatic heating or cooling on a certain temperature when it is required as it is proven that it can affect you more than the noise. Another study shows that increased body or room temperature can decrease sleep quality and increase wakefulness.

Eating early

Don't eat late in the evening as this can negatively impact both your health and sleep pattern. The food consumed at night should also be light and healthy, so that it is easily digestible.

Relax your mind

A relaxed and clear mind is also very important when it comes to quality of sleep. Reading a book, taking a shower, or listening to some soothing music, can be helpful in relaxing your mind. Do whatever relaxes you before bed as this will increase your sleep quality. So, try out what works best for you and make it a routine.

Rule out the possibilities of some health conditions

Get some timely health checks done to know if some underlying health condition is the reason behind your sleeplessness at night.

Exercising before bedtime

Exercising daily is very beneficial for your body. But exercise before bed can totally disturb your sleep. This is due to the stimulatory effect on the body, which increases alertness and secretes hormones like epinephrine and adrenaline, which are known for disrupting your body's natural calmness.

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Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.

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