IVF Babble

How can I get better at sleeping when trying to conceive?

We all know that sleep is an integral part of our lives; it helps lower stress, regulates hormones, and promotes improved immunity

And as we all know, these things are important when trying to conceive.

So, as part of the 25th Annual Sleep Awareness week, we thought we’d give you some top tips on getting more zeds.

The awareness week is run by the National Sleep Foundation which works to promote more sleep and how beneficial it can be for our physical and mental health.

As part of the week, it has released its top three tips for getting a better night’s sleep.

Number one on the list is to avoid heavy meals before bedtime, as well as stimulants such as caffeine, alcohol, and nicotine.

These all have a negative effect on your sleep and can cause a troubled, if not sleepless night. It is advised to eat at least an hour or two before bed so that food is digested properly.

According to The Sleep Charity, having any of these things before bed can only guarantee poor-quality sleep.

Eating at regular times helps strengthen our internal body clock. However, eating a heavy meal before bedtime can make it challenging to sleep at night. Drinking lots of liquid before bed will also increase the chances that we have to go to the bathroom during the night.

Conversely, being hungry or thirsty at night can increase the chances of waking up. A balance should be struck between being sated but not full up before we go to bed.

Number two is to introduce a regular night-time routine.

There is nothing better than having a long and leisurely hot bath, aromatic scented oils, soothing music, and a good book before drifting into a long, deep sleep. Coming back to reality, this is not always possible, but the implementation of some sort of routine helps the brain prepare for sleep.

According to the Sleep Foundation, setting a time to go to bed is the first step.

Its website advice states: humans are creatures of habit. Like any other routine, bedtime routines establish habits that help our brains recognise when it is time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.

Number three is the most obvious but the trickiest one to pull off for many of us

How many times have we all been told that the blue light on our screens can upset our sleep patterns? Unfortunately, the temptation to watch just one more Youtube video can sometimes seem too strong an urge. Well now is the time to stop.

The Sleep Foundation states while watching television or scrolling social media may feel relaxing in the moment, electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. Blue light floods your brain while using these devices, tricking it into thinking it is daytime. As a result, your brain suppresses melatonin production and works to stay awake.

Put away electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it will not be as disruptive.

According to Bourn Hall Fertility Clinic getting a good night’s sleep is important when trying to get pregnant.

Bourn Hall’s lead fertility nurse, Laura Carter-Penman said: “Getting a good night’s sleep when you are trying to get pregnant is just as important as getting enough exercise and watching what you eat and drink.

“There are direct links between poor sleep and putting on weight, and weight gain can have an impact when it comes to fertility.”

Continuous periods of sleep deprivation can seriously impact your overall health, increasing the risk of serious medical conditions such as obesity, heart disease, and high blood pressure.

It is also thought that insufficient sleep can have a negative effect on reproductive hormone levels – and studies of female professionals with sleep deprivation have shown an increase in irregular periods.

Laura says that a regular sleep pattern should form an integral part of your daily self-care routine if you are trying to get pregnant.

How is your sleep at the moment? Do you feel stressed or anxious about trying to conceive? Head over to our social media platforms to have your say at either @IVFbabble or @Babblehealth on Instagram. We would love to hear your views.

 

 

 

 

 

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