Though having a baby is what both couples wait for happily after their marriage but in some cases, pathetically the factors like lifestyle changes such as being under or overweight to hormonal imbalance to using tobacco and consuming alcohol lead to stress, add to the risk of infertility in both sexes. Now, adding sleep apnea to that list is no wonder. Yes, you heard it right! The sleep disorder increases the chances of infertility.
Sleep and its disturbances affect infertility
Although the correlation between fertility and sleep is largely untold, the night lights can make your melatonin levels to get lower thereby affecting circadian rhythm, in turn hurting your fertility, so according to research, sleep is such an important component to one's physical, emotional and mental health well-being contributing to a myriad of health issues like glucose dysregulation, hypertension, cardiovascular diseases, anxiety disorders and depression.
Particularly in women, disturbances in sleep is associated with pregnancy, premenstrual dysphoria, menopausal transition, and postpartum depression. In regards to reproductive capacity, this may include obstacles with conception, fertility, gestation, implantation, neonatal health and delivery. Losing sleep can also harm your reproductive-hormones like progesterone, estrogen, luteinizing hormone (LH), follicle-stimulating hormone, and prolactin.
For instance, the release of LH is vital for female hormones as this is responsible for ovulation and regular menstrual cycles, otherwise, irregular cycles may result in delayed pregnancy.
Additionally, in men, the hormone testosterone produces healthy sperm, where the hormone is released during the sleep. To put it differently, sleep deprivation lowers the sperm count, testosterone levels, and motility.
With attention to above both the partners need to get sufficient 7 to 8 hours of sleep, not more than that nor less.
Some of the important guidelines to get sufficient amount of sleep
When you and your partner are aiming to have a baby, the recommendations like cut back on tea/coffee, take this Vitamin, exercise more but advice on sleeping activities is always ignored, as this matter seems to be vague. Let the discussions and debates be going on, you should aim for enough sleep by following few guidelines listed below:
Don’t Sleep for extra hours
Women who are undergoing IVF treatment with 7-8 hours of sleep at night have more chances of conceiving rather than those who snooze the alarm for more than 9 hours, as sleeping for extra hours can be linked to other behavioural changes such as going to bed at night late and skipping breakfast etc.
Don't skimp on sleep
On the other side of the coin, sleeping for less than 7 hours can harm the possibilities of becoming pregnant, according to studies, 15% of women who are undergoing IVF and getting less sleep are less likely to have successfully conceived. The decreased amount of sleep hours could spike up the levels of stress hormones like cortisol limiting the chances of reproducing.
Switch off your mobiles
Smartphones emit the dangerous blue light rays which are not only harmful to your eyes but also disturbs your sleep-wake cycle, consequently making it harder to deliver a baby, as the blue light decreases the melatonin levels a sleep hormone also plays a significant part in protecting the eggs, specifically during ovulation. Turn off your cellphones, at least an hour before heading the bed and keep them out of your bedroom.
Go out for a nature walk
Get enough sunlight by going outdoors, researches suggested that at least a 1-hour walk in the natural light not only helps you with longer sleep hours but also gives you joyful and positive moments.
Calm down yourself
Before heading to bed, don't read books, watch movies that have troubling headlines, the genre's like horror, and any other that makes your mind restless. One more to avoid is paying bills. Instead have calming meditation music, calming rituals, spiritual reflection and partner massage at night to still your mind and give you a relaxed sleep after 7-8 hours.
Additional guidelines by expert doctors
- Try to keep your sleep timings consistent, go to sleep and wake-up at the same time every day.
- Turn down all your dimmer switches and use low-wattage bulbs to ensure that your room is dark
- Limit the consumption of alcohol or caffeine drinks at least 5 hours before bedtime.
Finally, sleep plays a crucial role in all our lives including productivity, health, quality of life, and most primarily health. Hence, getting a good night sleep is necessary as it helps to restore your brain cells and regulates essential organ systems and hormones in your body. For a successful IVF treatment, visit Aaradhya fertility clinic, the best clinic in Andhra Pradesh that provides efficient treatments with modern technologies. For a healthy journey towards parenthood call us on +91 88865 92229 for taking an appointment.