A minimum of 6-7 hours of sleep, but not more than 9 hours, is indicated to ensure that sleep needs are met.
The association between sleep disturbance and women’s menstrual irregularities, decreased fertility, and ovulatory dysfunction has also been demonstrated by recent studies.
Both quantity and quality of sleep are equally important. Sleep behavior patterns determine sleep quality in relation to bedtime. Sleep is vital to one’s physical, mental and emotional health and well-being, and sleep disorders are now understood to have a role in many diseases that affect both men and women equally. It is a well-known fact that sleep disturbances, especially insomnia, have been linked to a number of diseases, including cancer, depression, anxiety disorders, and heart disease, as well as obesity, diabetes mellitus, hypertension, and low immunity. Recent research has also shown a link between sleep disorders and women’s menstrual abnormalities, decreased fertility, and ovulatory dysfunction.
sleep and conception
A restful night’s sleep is important for infertility treatment for several reasons. There is a close link between circadian rhythm sleep and reproduction. Melatonin, an important hormone that the brain releases in response to darkness, induces sleep and is responsible for maintaining the body’s circadian rhythm. Similarly, the brain produces reproductive hormones in a rhythmic manner rather than continuously throughout the day. Therefore, any disruption to circadian rhythms or sleep can affect the hormone’s ability to produce and operate normally. Even a few nights of insufficient sleep can affect how well you handle stress and how your hormones work. The following are some of the ways that lack of sleep can affect fertility.
imbalanced hormones
Getting too little sleep leads to insufficient synthesis of certain sex hormones that support fertility, which has effects on how you feel and how productive you are. Ovulation, the initial stage of fertilization, is heavily influenced by hormones. The truth is that even when we sleep, our body continues to work. Some of the important hormones involved in conception, such as estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone, are produced by our endocrine system, which regulates our hormones every night (FSH). Lack of sleep can interfere with these hormones, making it harder to conceive naturally. Furthermore, a hormonal imbalance can cause dramatic mood swings, a drop in libido, and exhaustion, adding to your issues by interfering with your relationship and intimacy with your spouse.
Read also: Does wearing socks to bed help you sleep better? here’s the truth
egg quality drops
The obsession with staying up late and surrounding ourselves with technology has a negative impact on both our physical and emotional well-being. The blue light from your devices reduces the melatonin that causes sleep and has an antioxidant effect during ovulation, protecting eggs. Inadequate melatonin production can result in poor egg quality and reduced fertility.
How Much Sleep Is Recommended for Optimum Health?
At least 6-7 hours of sleep, but not more than 9 hours, is recommended to guarantee that sleep needs are met. Additionally, getting too little sleep is detrimental to fertility. A recent National Sleep Foundation study found that women undergoing IVF who slept seven to eight hours per night were 25% more likely to get pregnant than women who slept nine hours per night . Sleeping less than seven hours per night reduces the risk of pregnancy by 15%. Therefore, Dr. Saraf advises that getting seven to nine hours of sleep every night can be the key to a successful implantation and a safe and healthy pregnancy.
Read also: What is this latest TikTok trend ‘brown noise’ and how is it helping people sleep?
How to improve your sleeping pattern?
- Keep a regular sleep schedule: Consistency is essential to establishing a sleep schedule. It has been demonstrated that maintaining a regular sleep schedule, including weekends, involves going to bed and waking up at the same time each night. Avoid naps in the late afternoon and only take one hour.
- exercise: 30 minutes of aerobic activity each day can improve your cardiovascular health and possibly your ability to fall asleep. Build up some flexibility to get a good night’s sleep and cut calories during the day.
- Put down your smartphone: Blue light from electronic devices can prevent our bodies from naturally making melatonin. Resist the impulse to read, finish watching that true crime documentary, or swipe through your smartphone. An hour before nightfall, try turning off all technology and engaging in relaxing activities such as meditation, breathing exercises, taking a bath, reading or listening to calming music.
- Environment in the bedroom: A cool, dark room promotes restful sleep. A few hours before bedtime, exposure to harsh light should be avoided.
- Limit intake of caffeine, alcohol and nicotine: Caffeine, whether in coffee, tea, caffeinated beverages, or any other form, can make it difficult to sleep even in moderate amounts. Additionally, nicotine slows sleep onset by activating the brain in a way that takes hours to get used to. Similarly to how alcohol can interfere with sleep during the night.
Read also: How many hours of sleep is necessary for good health? learn here
read all Latest Lifestyle News Here