/sponsored article/ Sleep deprivation is now a global epidemic, with scientists warning that a lack of sleep is strongly linked to heart disease, obesity, Type 2 diabetes, and other disorders. Not getting enough quality sleep can affect you in an additional way – by interfering with fertility. The very latest research shows that good sleep should be a priority when you are trying to conceive, regardless of whether you are a man or woman.
Sleep Disorders and Female Infertility
Researchers in Taipei have found that women with sleep problems other than sleep apnea may be over three times more likely to experience infertility as though who get a good night’s rest. The study was large-scale, based on almost 17,000 women with sleep disorders and 33,426 women who did not have trouble sleeping. Researchers found that sleep-deprived women not only had a higher risk of infertility, but they also had a greater likelihood of having other health conditions, including high cholesterol, lung and kidney problems, and high blood pressure.
The Importance of Sleep for Reproductive Hormone Secretion
A affect the release of luteinizing hormone (LH), which triggers ovulation. Having irregular menstrual periods could potentially result in longer waiting periods to conceive.
Men Need Quality Sleep Too
A 2017 study found that for men, sleeping in noisy environments is linked to infertility. This is true even if the noise is low-level. Noise can provoke sleepers to wake up frequently, thus stopping them from making their way through all the important sleep cycles. It is particularly important to reach the state of deep sleep, during which important processes such as cell regeneration take place.
What is Quality Sleep?
The National Sleep Foundation (NSF) recommends that adults sleep for at least seven hours, but quantity is not the whole story; quality is also key. The NSF notes that good quality sleep involves falling asleep within half an hour of getting into bed, waking up no more than once at night, and being awake for no longer than 20 minutes in total after first falling asleep. To achieve deep sleep every night, bedrooms should be quiet, dark, and cool. Researching mattress reviews points to the fact that sleeping on the right mattress for your sleeping position is also key. If you sleep on your back or stomach, a firm mattress is key to avoid back pain. If you sleep on your side, a memory latex type mattress (which supports all your pressure points) will ensure you don’t wake up frequently because of arm or shoulder pain.
The Importance of Keeping Stress at Bay
A 2018 study undertaken at the Boston University School of Medicine found that higher levels of stress are linked to a lower likelihood of conception for women. Stress in itself is detrimental at a time when you are aiming to conceive, but it can hamper your chances in another way: by making it difficult to enjoy quality sleep at night. For this reason, it is vital to battle stress daily through proven methods such as Tai Chi, meditation, and yoga.
If you are trying to conceive, try to make good sleep hygiene important, and invest in all you need to create a comfortable, quiet, dark bedroom. In addition to following a strict bedtime routine and limiting gadget use in the evening, battle stress proactively through holistic means. While all forms of physical activity can help keep stress hormone levels down, these methods have proven to be particularly efficient.