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Reciprocal IVF, how does it work?
10 November 2020
“The Door for trying to conceive” Vol. 1
27 May 2021Increase your chances to conceive with a regular sleep schedule
The latest studies have shown it: fertility is severely impaired due to irregular sleep.
Disorders in sleep routine are increasingly common and recognized as a detrimental factor in our well-being. These affect both women, affecting their reproductive cycle, and men, decreasing the quality of sperm.
Doctors indicate that a routine of rest with few hours of sleep produces in the body a greater amount of free radicals, causing our cells to age rapidly, lacking a natural cycle of recovery. Our experts recommend these "sleep hygiene" guidelines to help you get a regular sleep schedule and help increase your chances of having a baby!
Strictly respect sleep schedules
The main factor to take into account to manage your sleep well is to respect the recommended hours of sleep. The WHO recommends adults a break of at least seven hours. Therefore, we must sleep more than eight hours a day, it is essential to achieve regularity at bedtime and it is healthy to wake up at the same time each day. Being able to vary one hour on weekends! Being constant in this aspect regulates the body's sleep cycle.
Special care in feeding
Avoid heavy and large meals a couple of hours before going to bed. The discomfort we can feel from being bloated from food can keep us awake. Attention should be paid to the consumption of nicotine, caffeine or alcohol: their effects are very harmful to health, affect fertility and alter sleep, and take hours to disappear, causing an irregularity in the sleep schedule.
Environment is important
Creating an ideal environment for sleep is a priority, for this, it is advisable to have a room at a stable temperature, with darkness and absence of noise. The latest studies indicate that a very positive habit of sleep hygiene is avoiding the use of screens before sleeping, such as mobile phones, computers or televisions.
Yes to naps, but with limitations!
Naps are very important, but they can disturb our sleep if they last more than 30 minutes. On the other hand, it is very important to keep naps as far as possible from the end of the afternoon, although they can be very beneficial if we have a night schedule! In this case, it is useful to take a nap late in the day, before going to work and compensate for the lack of sleep.
Sport as a fundamental factor
Exercise helps deplete energy reserves and helps you sleep better, although we should avoid being over-active around bedtime. In addition, sedentary lifestyle leads to diseases such as hypertension, diabetes and obesity, risk factors for infertility-
Relaxation through meditation or yoga
Trying to solve problems and worries before going to sleep remarkably controls stress. It is very good to make a to-do list, so we will save thoughts about responsibilities and tasks for the next day. If there are still problems falling asleep due to stress or anxiety, the best option is to do stretching and yoga, which help to relax gently and keep the mind at peace. In addition, by reducing stress, fertility problems will be greatly reduced. Healthy habits help us in many ways!
These recommendations, essential to improve quality of life and fertility, increase the chances of natural conception and promote a positive response to fertility treatment. Taking care of yourself is the best way to love yourself and others!
Disorders in sleep routine are increasingly common and recognized as a detrimental factor in our well-being. These affect both women, affecting their reproductive cycle, and men, decreasing the quality of sperm.
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