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Whether you’ve been trying to conceive for a while or you’re just beginning your journey, there’s one lifestyle element worthy of your attention. Sleep!
Infertility impacts 1 out of every 6 people globally. And research suggests that sleep quality and timing influence a person’s fertility.
Sleep issues can affect:
- Hormonal balance
- Reproductive function
- Conception rates
- And even fertility treatment outcomes
So, if you’re looking for impactful ways to boost your chances of conception? Getting better sleep is a great place to start.
Keep reading for the full rundown on sleep and fertility. You’ll also learn actionable sleep habits you can try this week!
Key takeaways
- Sleep is more important for your reproductive health than you might think.
- Sleep hygiene can impact fertility in both men and women.
- Research shows that poor, insufficient, or irregular sleep can disrupt hormonal regulation and reproductive function.
- These disruptions can affect sperm quality, your period, ovulation, and your chances of getting pregnant.
- Making sleep a priority is a great place to start when it comes to your fertility. (It certainly won’t hurt!)
- If you have severe sleep struggles or you’re experiencing infertility, it’s important to consult a healthcare professional.
How does sleep affect your hormones?
A good night’s sleep directly affects our body’s circadian rhythm (aka our internal clock). And that internal timing is key to how our reproductive hormones function.
In males and females, a series of reproductive functions happen along the hypothalamic–pituitary–gonadal (HPG) axis. Think: process like sperm production and ovulation. And this axis runs according to cues based on (you guessed it!) our sleep quality and schedule.
Because of this, sleep disruptions greatly impact our hormonal functions. This includes fertility hormones like estrogen, progesterone, testosterone, prolactin, LH, FSH, and melatonin.
Keep reading below to see the exact ways these hormones (as well as overall fertility) are impacted by sleep!
What’s the connection between sleep and female fertility?
Think of a female’s fertility as a complex puzzle. Here’s how some of the individual puzzle pieces are linked to sleep:
Menstrual cycle regularity and sleep
The amount of sleep you get matters for your menstrual cycle regulation. In one study, women who slept fewer than 5 hours each night were more prone to menstrual irregularities.
Another study looked at adolescent females and the impact of insomnia on menstruation. They found that insomnia was linked to a:
- 46% higher rate of irregular periods
- 99% higher rate of period pain
- 21% higher rate of longer-than-average menstrual bleeding
That same study also found that poor sleep quality was linked to a:
- 72% higher rate of irregular periods
- 78% higher rate of period pain
Infertility rates and sleep
Research suggests irregular sleep patterns can lead to poor fertility and pregnancy loss.
One study found that a female partner who has sleep challenges more than half the time has a decreased ability to reproduce.
Another study found that women who work at shifts outside of the typical 8am – 6pm workday had a 1.4% increase in infertility. That same study also noted a link between night shift hours and early pregnancy loss.
FSH and sleep
Sometimes, too much of a good thing can actually backfire. This is the case with sleep duration and FSH levels (follicle-stimulating hormone).
Your FSH levels naturally increase as you age because the ovaries become less responsive over time. Higher FSH levels can be linked to a decline in ovarian reserve, which can affect fertility. One observational study found that women who slept for more than 8 hours a night had 20% higher FSH levels than those sleeping 7–8 hours, though the researchers did not conclude that longer sleep directly affects fertility.
Estradiol and sleep
Not following a regular sleep schedule can ripple through your estradiol levels (Estradiol is one of the most common types of estrogen in the body). This isn’t good! Balanced estrogen levels are essential for functions like cervical mucus production and uterine lining preparation.
Here’s what some of the research shows:
- In women with a consistent sleep schedule, estradiol levels are 60% lower (which could help prevent estrogen dominance).
- For each extra hour of sleep, levels of estradiol go up by 3.9%. (This is beneficial for those with low estrogen.)
- Overall, getting enough sleep and sticking to a regular sleep schedule may help support healthy estradiol levels—which are essential for fertility.
Progesterone and sleep
You likely know all too well that your sleep patterns change slightly based on where you’re at in your cycle.
The luteal phase is notorious for sleep disruptions and fatigue. And women who have severe PMS tend to experience low quality sleep in the days leading up to and during their period. Some of this is unavoidable to an extent.
But the amount of sleep you get can make a small difference. For example, one study found that each extra hour of sleep in the luteal phase led to a 9.4% increase in progesterone.
Know more: Progesterone Symptoms: What to Expect Throughout Your Cycle
Melatonin and fertility
You probably recognize melatonin as the sleep hormone! It plays an important role in regulating your body’s cues for falling asleep and waking up.
Evidence suggests that changes in your melatonin levels can impact hormone production. But more research is needed to uncover the direct relationship between melatonin and fertility!
TSH and sleep
Being sleep deprived could make your levels of thyroid-stimulating hormone (TSH) go up. We don’t want this to happen! Higher-than-average TSH can lead to menstrual cycle disruptions and even infertility.
PCOS and sleep
Women having Polycystic Ovary Syndrome are much more likely to experience sleep disturbances.
Studies show that they have double the risk of difficulty falling and staying asleep. And those with PCOS have up to 30 times the likelihood of struggling with sleep-disordered breathing.
In fact, nearly 44% of PCOS women who are considered obese have obstructive sleep apnea (OSA). Sadly, suffering from this level of sleep disruption can wreak havoc on hormonal regulation and fertility.
Fertility treatment success and sleep
Improved quality of sleep is linked to increased pregnancy rates for those undergoing infertility treatment.
One study evaluating outcomes based on the Pittsburgh Sleep Quality Index (PSQI) (a widely used self-report questionnaire to evaluate sleep quality) found that:
- Nearly 36% of “better sleep quality” patients were able to get pregnant
- Only 20% of “poorer sleep quality” patients conceived
The bottom line? If you’re a woman trying to get pregnant, getting consistent, quality sleep should be a priority.
There’s no true downfall to improved sleep, and your efforts are likely to boost your healthy lifestyle and fertility. A win-win for sure!
As we know, female fertility is only half the battle. Read on to see how sleep and male fertility play a part.
How does sleep affect male fertility?
As with women, poor or irregular sleep can lead to negative outcomes for male fertility. This is because sleep is connected to male hormone production, sexual function, and even sperm quality. Below, you’ll see how each of these factors is impacted by sleep!
How sleep quality affects sperm health
Sleep hygiene matters a lot when it comes to sperm parameters. This is because poor-quality sleep can increase levels of the stress hormone cortisol. It also leads to more inflammation and oxidative stress, both of which impact sperm production.
Here’s what some of the latest research shows:
- Low-quality sleep was linked to having a lower sperm concentration, decreased motility, and lower sperm quality.
- Men struggling with infertility were more likely to have poorer sleep quality.
Fertilization and sleep quality
A male partner’s sleep quality also seems to affect ART outcomes. One study shows that men with poorer sleep quality had a 7.3% decrease in fertilization rates.
Sleep duration and male fertility
As mentioned with female sleep, there’s also a sweet spot for the right amount of sleep for men.
One study shows that not getting enough sleep or getting too much sleep can both be harmful. They lead to lower sperm quality, decreased semen volume, and reduced sperm count. Another study shows that irregular sleep duration is associated with lower rates of conception.
Overall, research looking at sleep deprivation in men shows that it may lead to:
- Lower levels of testosterone
- Sexual dysfunction
- Increased levels of antibodies that kill sperm
Timing of sleep and male fertility
When it comes to sleep, it’s not only the amount of sleep that matters. Aligning your sleep with your body’s natural rhythms is important, too.
One study shows that men with earlier bedtimes had better sperm quality. A similar study showed that males with a morning chronotype (aka early risers) had improved sperm concentration.
Extremely early or extremely late wake-ups can also be a problem. Both are linked to lower semen quality and lower sperm count.
This pattern is often seen in men who work night shifts or rotating shifts. And it makes them more susceptible to lower quality semen (including abnormal shape, lower count, and concentration).
Inconsistent sleep and wake cycles interrupt natural circadian rhythms. And this seems to alter testosterone production. So off-hours shifts and sleep schedules can negatively harm reproductive health all around.
Sleep disorders and male fertility
Sleep conditions such as Insomnia and Obstructive Sleep Apnea (OSA) are not kind to a male’s reproductive function.
Studies show that insomnia in men is linked to:
- Lower testosterone
- Erectile dysfunction
- Fatigue
- Lower libido and sexual satisfaction
The main culprit for these decreased sexual function markers is sleep-related oxidative stress. Oxidative stress can also harm sperm cells and lead to male-factor fertility challenges.
This won’t be a surprise, but obstructive sleep apnea poses challenges, too. Research shows that OSA in men is correlated to changes in testosterone production and erectile dysfunction.
What should you make of all this research on sleep and male fertility? Poor sleep creates a series of unwanted outcomes for reproductive health. So taking charge of improving sleep quality should be a priority for men trying to conceive.
But what does that actually look like? See 6 helpful tips below to begin to improve your sleep and fertility!
How can you actually improve sleep for fertility?
Tip 1: Get enough sleep
Adequate sleep helps maintain circadian rhythms and hormonal balance. These are both vital for fertility and overall wellness. But what’s actually enough sleep? Precise needs vary slightly person to person. But sleep research organizations recommend a minimum of 7 hours.
Tip 2: Follow a regular sleep schedule (as much as possible)
Going to bed and waking up at the same time each day is very beneficial! This helps maintain normal levels of melatonin and other hormones (such as luteinizing hormone and FSH).
Tip 3: Stay clear of lights close to bedtime
Exposure to light, especially blue light, in the evening can backfire. Blue light is known to interfere with melatonin production, which can throw off your body’s natural sleep cues. Keeping lights very dim (or off) several hours before bedtime can make a real difference for your circadian rhythm. The same goes for staying off phones and other electronic devices in the evening.
Tip 4: Manage your stress levels and sleep disorders
If you have insomnia, sleep apnea or chronic stress, talk to your doctor. They can support you with a plan for better managing these conditions. Stress and lack of sleep are both enemies of fertility and overall health.
Tip 5: Consider supplementing with melatonin
Sticking to a routine sleep schedule should be the first step for regulating melatonin levels. But if you’re still experiencing sleep challenges after that? Supplementation could be a good next step. Studies show that melatonin supplementation can support fertility markers in men and women.
Tip 6: Keep caffeine and alcohol intake in check
Since caffeine (a stimulant) and alcohol (a depressant) both influence your body’s natural energy levels. Try your best to stay away from both of these too close to bedtime to ensure they don’t impact your sleep quality.
Tip 7: Find a sleep routine that works for you
Keep in mind that there is no “perfect” sleep schedule for everyone. Individual sleep needs vary, so focusing on consistency and adequate, high-quality sleep may be more important than following a specific bedtime or number of hours.
The above tips can prove to be a helpful starting point for improving sleep and fertility. That said, there may be cases where more advanced interventions are necessary. Keep reading to see when to involve your doctor in the matter!
When to consult a doctor about your sleep and fertility?
If you have reason to believe your fertility struggles could be sleep-related, here’s when to involve your doctor or fertility specialist:
- You experience regular sleep struggles like insomnia or daytime fatigue.
- You snore loudly on a regular basis or think you may have sleep apnea.
- Your menstrual cycle is irregular.
- You’ve been trying to get pregnant for 12 months and haven’t conceived (6 months if you’re 35+).
If any of these speak to your experience, it’s better to see your doctor sooner than later. The earlier you’re able to diagnose and treat any underlying conditions, the quicker you can lessen the harm they cause to your hormones and reproductive health.
If this article has made you think of any particular struggles you’ve been facing, you’re not alone. And the good news is that often, sleep struggles can be improved with lifestyle changes and minor medical interventions. Wishing you all the best on your fertility journey!
FAQs
Yes, sleep is linked to a range of fertility challenges. This includes male fertility factors like sexual function and sperm health. It also involves female fertility factors like menstrual cycle regularity, hormonal function and conception rates.
Yes, in some cases, a lack of sleep can make it harder to get pregnant. Chronic sleep deprivation and persistent sleep disorders have been associated with hormonal disruptions, menstrual irregularities, and reduced fertility in some studies.
The American Academy of Sleep Medicine notes that you get at least 7 hours of sleep each day. But there is no one-size-fits-all recommendation for fertility. Individual sleep needs vary, so the focus should be on getting consistent, high-quality sleep that leaves you feeling well-rested, whether you’re naturally an early riser or tend to stay up later.
Yes, poor sleep can impact ovulation. This is because disrupted sleep can cause hormonal imbalances. And when your hormones are out of whack, your menstrual cycle and the ovulation timing can be disrupted. However, more studies are needed to fully understand this relationship.
However, more studies are needed to fully understand this relationship.
Yes, sleep deprivation can influence your fertility hormones. Involved in reproductive and metabolic health, including cortisol, melatonin, thyroid hormones, and reproductive hormones. These hormonal changes may contribute to menstrual irregularities or reduced fertility in some individuals.
There’s limited research to confirm whether or not melatonin impacts your fertility. But it may be indirectly related since melatonin affects your sleep and wake cycles (which affect hormonal regulation).
Improving sleep may support overall reproductive health and fertility by promoting healthy hormone regulation and well-being. While better sleep alone is unlikely to overcome significant fertility issues, it can be an important part of a healthy fertility plan.
Yes, insomnia can negatively affect female fertility. This is because insomnia is linked to much higher rates of irregular menstrual cycles. On top of that, it can also lead to longer menstrual bleeding and more period pain. Both of these could impact a female’s timing and desire for having sex to conceive. However, more research is needed to understand the extent to which insomnia directly affects fertility.
Sleep can affect egg quality since quality sleep is essential for maintaining healthy stress levels and reducing oxidative stress. Increased oxidative stress is linked to poor egg quality.
Know more: How to Improve Egg Quality? Is it Really Possible?
Prioritizing sleep habits like the ones below is helpful when trying to conceive:
- Get at least 7 hours (or more) of sleep each night, while recognizing that individual sleep needs vary.
- Stick to a regular sleep schedule (with when you wake up and go to bed)
- Try to keep your sleep hours in line with your natural circadian rhythm
- Stay clear of alcohol, caffeine, and intense lighting (like blue light) too close to bed time
- Manage your stress levels and get checked for sleep disorders (like insomnia or sleep apnea)
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- Association between sleep deprivation and fertility – a literature review | Journal of Education, Health and Sport
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- Sleep and male (In)Fertility: A comprehensive overview – ScienceDirect
- New developments of the effect of melatonin on reproduction
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- Caffeine and Sleep Problems
