Can Sleep Deprivation Impact Fertility in Men & Women?

Whenever you and your partner make up your mind about planning a family, you'll be flooded with endless advice from friends and relatives like- exercise more, control your weight, avoid caffeine, smoking, and alcohol, take plenty of rest, don't stress, etc. While all these factors impact fertility in men and women, sleep does. Sleep deprivation can affect fertility in men and women and significantly affect their chances of conception. If insomnia or sleep deprivation is a problem, then sleeping more than 8 hours is also another sign of a health problem. Let us understand how sleep impacts conception and how to get adequate sleep.

Sleep Factors Affecting Conception

The following are the reasons why sleep is important for conception:

Reduction in essential hormones

Skimping on sleep reduces the amount of FSH (Follicle-stimulating hormone). Sleep deprivation or sleeping more than 9 hours can affect several other hormones in men and women, which helps in reproduction. Sleep deprivation and disruption can affect the trigger response of male and female hormones as they are linked to sleep patterns. As a result, sleep can affect fertility in men and women.

Impact on IVF success

Moderate sleepers (who sleep 7-8 hours) have the highest rate of pregnancy if the woman is undergoing IVF (In-vitro fertilization) as compared to short sleepers (who sleep 4-6 hours) and long sleepers (who sleep 9-11 hours a night). IVF is a lengthy and expensive fertility procedure, so it is essential to maintain a regular sleeping pattern along with a balanced diet and exercise as your doctor recommends.

Over usage of electronic gadgets

Spending countless hours on gizmos and gadgets can lead to sleep deprivation. It could be monotonous when your doctor advises you to take plenty of rest, but that doesn't mean you should be busy doing nothing and just swiping your smartphone or tablet to kill time. No doubt our lives depend on smartphones, but spending ample time with nature is equally essential if you wish to conceive. The radiation emitted from wi-fi, laptops, and smartphones harm your physical and mental health, which can impact your fertility. You must limit your work time and switch off the router and your mobile phone from the mains before hitting the bed.

How to get adequate sleep?

• To get a good night's sleep, it is essential to eat a balanced diet, exercise correctly, and keep busy in your daily routine. It would help if you did not take the stress of petty issues because that can impact your menstrual and ovulation cycles. Poor sleep can badly affect fertility in both sexes.

• It is important to discuss everything with your partner. It would help if you let them know whatever is going on in your mind. Having a healthy conversation with your spouse makes you feel relaxed and strengthens your bond with them.
• You must avoid taking sleeping pills and never hide any details about your medication from your doctor or if you are undergoing any other treatment.
• Calm your unsettled mind, and make sure your bedroom is clean, dark, and hygienic.
• Make a bedtime routine- change and wear comfortable nightwear clothes, wash your face and feet and apply moisturizer. An everyday routine trains the brain and prepares subconsciously for a good night's sleep.

Summary

Good sleep is a sign of good health, but balance is crucial. Sleep is equally essential for fertility, and it is vital to maintain a healthy lifestyle while preparing to welcome your baby. Eat well. "A good laugh and sleep are the best cures for anything."

References

1. Jehan S, Auguste E, Hussain M, Pandi-Perumal SR, Brzezinski A, Gupta R, Attarian H, Jean-Louis G, McFarlane SI. (2016). Sleep and Premenstrual Syndrome. NCBI
2. Lateef OM, Akintubosun MO. (2020). Sleep and Reproductive Health. NCBI
3. Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. (2015). Sleep, sleep disturbance, and fertility in women. NCBI