If you are trying to conceive, you may be surprised to find out just how much a good night’s rest impacts your ability to get pregnant.
For women who are trying to conceive and are having difficulty, you are probably aware that there are a wide variety of factors that can impact your ability to get pregnant. Everything from diet to genetics to environment can play a role. But, getting pregnant may be as simple as getting enough rest. There is new research to suggest that sleep plays a crucial role in your ability to get pregnant. For IVF patients, this could be useful information.
How Sleep and Stress Are Related
According to numerous studies, stress can affect your ability to get a good night’s rest. The truth of the matter, however, is that the two together can produce a vicious cycle. When you do not get adequate rest, it can upset many of the body’s other systems and ability to function at peak performance. It impairs cognitive function, places stress on your heart and upsets digestion. It also affects our ability to manage stress. In one study participants were divided into two groups: those with a full night’s rest and those without. Researchers then put subjects through testing and measured their levels of stress. Not surprisingly, those who were deprived exhibited greater levels of stress than those who were well-rested. This would seem to suggest that in order to reduce stress levels, an adequate amount of rest is necessary.
How Stress Can Affect Your Body
When you are under stress, both mentally and physically, your body’s “fight or flight” response is triggered. Your heart rate goes up and you can become more alert and aware of things around you. Good stress, like getting a promotion at work, can up your ability to deal with your new-found responsibilities. However, bad stress, like the kind that comes from persistent worry, can have negative effects on your body. Much like poor rest, it can cause a strain on your heart, digestive issues and difficulty sleeping. The mind can have tremendous power over the body. When your mind is unsettled, your body may follow whether you want it too or not.
Can a Good Night’s Rest Really Determine Whether or Not You Get Pregnant?
One Korean study observed the sleep habits of 650 who were preparing to undergo IVF procedures. These women were divided into three groups. Those dubbed “short sleepers” received four to six hours a night. “Moderate sleepers” were those who got seven to eight hours a night. “Long sleepers” got nine or more hours a night. Women who fell into the “moderate sleepers” category where slightly more likely to get pregnant than women in the other two categories. Women in the other two categories showed roughly the same likelihood of becoming pregnant.
What You Can Do to Improve Your Rest
The studies suggest that getting a good night’s rest can up your chances of getting pregnant. If you are hoping to have a baby, there are a number of simple things you can try to improve your sleeping habits, here are a few:
- Turn off electronics at least an hour before bed.
- Stick to a schedule. Giving yourself enough time in bed and doing it at roughly the same time will trigger your body to get sleepy at roughly the same time every night.
- Do not eat a large meal before bed. Don’t go to bed starving either. A light snack an hour or two before bed should be sufficient for a restful night.
- Avoid your vices. Alcohol, caffeine and cigarettes can disrupt your ability to settle in at night.
- Create an environment conducive to rest. This means a comfortable temperature without noise or distractions.
- Try not to nap during the day. Get plenty of exercise. Not only will it help to wear you out so that you are ready for rest, but it will also help produce “feel good” chemicals in your body that help you deal with life’s stresses.
If you are trying to get pregnant, then you know how important it is to take care of yourself. Making sure you get plenty of rest is part of the self-care routine. Make sure you are getting the rest you need to be healthy and happy and hopefully a baby will not be too far in your future.