Can lack of sleep affect fertility? The science says yes – but here’s what you should know

If you’ve been TTC (trying to conceive) for any length of time, you’ll likely be eating well, exercising, and maybe even tracking your cycle. But have you thought about your sleep?

Sleep is a non-negotiable, not just for our physical health, but for our mental and emotional wellbeing too.

And it turns out that the quality and quantity of your sleep could play a bigger role in your fertility than you might think.

The insomnia and fertility connection, and the questions we’re asking

This leads us to the topic of insomnia, AKA the inability to fall asleep, or even to stay asleep for the whole night.

When it comes to dealing with the two-week wait (2WW), insomnia is a common problem. It is something that can either be the result of stress in regards to trying to conceive, or it could be a long-standing issue that then ends up causing complications within your fertility journey.

So, let’s dive into how sleep (or lack thereof) can affect your fertility, and what you can do to improve your sleep and fertility.

How is insomnia defined?

Insomnia affects people differently according to the various types of sleeping problem.

Many people don’t realise that there are different types, but these fall into five categories:

1. Acute – This relates to stressful life events (like the two week wait (2WW) or difficulty when trying to conceive) that in turn cause brief periods where you end up having difficulty sleeping. It is the more common out of the five.

2. Chronic – This relates to when you have difficulty sleeping at least three nights a week, for three months or longer.

3. Comorbid – This is insomnia that occurs as a result of an additional condition, like for example anxiety, which has ended up leading to difficulty sleeping.

4. Onset – Simply when you struggle to fall asleep at the start of the night.

5. Maintenance – When you are unable to stay asleep. You may find yourself sleeping for a small amount of time, but then you wake up in the middle of the night and cannot fall asleep again.

Acute and Chronic fall into Secondary Insomnia, however there is also Primary Insomnia that relates to a disorder. It is not a symptom or a side effect of a medical condition, and it is something that is looked into only after ruling out Secondary Insomnia.

What causes insomnia?

Insomnia can be caused by a variety of factors. In the case of Primary Insomnia, the cause of it is widely unknown, and it can be lifelong.

However, in regards to Secondary Insomnia, some causes not already mentioned include medical conditions like Arthritis, Parkinson’s disease and Asthma.

Stress is also thought to be a major contributor. Whether it’s work, relationships, or that all too familiar pressure of trying to conceive, stress can keep your mind racing when your body needs to rest.

Anxiety and depression can also disrupt sleep patterns, making it hard to unwind at the end of the day.

Additionally, hormonal changes can also impact sleep, particularly during your menstrual cycle or as you approach perimenopause.

What are the symptoms of insomnia?

You might think of insomnia as just not being able to fall asleep, but it’s more complex than that.

The most obvious symptom is lying awake at night, tossing and turning, but insomnia can also manifest as waking up frequently during the night or waking up too early and not being able to go back to sleep.

Other signs night manifest during your day to day and could include:

• irritability and depression
• not feeling well-rested after a night’s sleep
• having a lot on your mind
• increased errors or accidents
• ongoing worries about sleep and difficulty paying attention

It is advised to contact a doctor when it reaches a point where you are unable to function properly during the day as your lack of sleep is negatively affecting you.

There are sleep centres that you could be referred to by your doctor if they feel that you may have a sleep disorder.

Can lack of sleep affect fertility?

The answer is – and we’re sorry – lack of sleep could cause issues when it comes to your fertility journey. This is thought to come down to hormones, but the reasons for this aren’t fully clear cut.

One key player is melatonin, a hormone that not only helps regulate your sleep-wake cycle but also acts as an antioxidant that has been shown to influence egg quality. Poor sleep can disrupt melatonin production, which could potentially impact egg quality.

Another critical hormone is cortisol, often referred to as the “stress hormone.” Lack of sleep can increase cortisol levels, which can interfere with the balance of reproductive hormones like estrogen, progesterone, and luteinizing hormone (LH), all of which are vital for ovulation and menstruation. If these hormones are out of sync, it might make it more difficult to conceive.

On a different note, mood changes as a result of lack of sleep also affect your relationship with your partner, your confidence and self-image, and even your sex drive. This could then result in fewer opportunities to get pregnant.

Can too much sleep cause infertility?

But can too much sleep cause infertility? Here, the connection is even less clear – although one study did show poorer IVF outcomes could result from too little and too much sleep.

Oversleeping could also be a sign of underlying health issues, such as depression or sleep apnea, which could indirectly affect your fertility.

Depression can disrupt your menstrual cycle and reduce libido, making it harder to conceive. Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, can lead to fragmented sleep and reduce the quality of your rest, which, as we’ve discussed, is essential for hormone regulation.

So, while sleeping too much isn’t directly linked to infertility, it could be a symptom of other health issues that might impact your fertility. It’s important to aim for the sweet spot – most experts recommend 7 to 9 hours of sleep per night for optimal health.

Can sleeping pills cause infertility?

If you’ve been struggling with sleep, you might be tempted to reach for sleeping pills.

There’s no definitive evidence that occasional use of sleeping pills directly causes infertility, but long-term use might lead to dependency and may mask underlying issues that need to be addressed.

If you’re considering trying sleeping pills, it’s a good idea to do your research and consult with your doctor – especially if you’re trying to conceive.

This can help you find alternatives, such as cognitive-behavioral therapy for insomnia (CBT-I) or lifestyle changes that promote better sleep.

Your insomnia mini-toolkit

Whether you’re struggling with insomnia or just trying to optimize your health, getting the right amount of high-quality sleep is crucial for maintaining the hormonal balance necessary for fertility.

Here at TRB, we love a toolkit. This is our list of solutions that you may want to try out:

1. Stick to a sleep schedule – Waking up and going to bed at the same time each night can really help if you struggle with sleep.

2. Keep track of your naps – If you sleep a lot during the day, you will struggle to fall asleep during the night. So keep tabs on this and try to limit it where possible.

3. Exercise – This is a really important one, as exercise not only helps with insomnia but also in your fertility journey. However, of course, try not to do it straight before bed as that could have the opposite effect.

4. Avoid eating and drinking before bed – This is important in regard to your gut health, as eating late can activate your digestive system and in turn end up keeping you awake.

5. Limit stress – There are a range of apps and relaxation techniques that you can do before bed that will limit the stress you may feel, which will then allow you to be more relaxed and get a better night’s sleep.

Next on your list: Fertility and mindset – ways you can optimize your fertility foundation, through self-love and affirmations