The Fertility Fitness Podcast

Fertility Focus on Sleep

Episode Summary

Welcome to Fertility Focus, this is a weekly minisode designed to help you improve your fertility. Every Tuesday I will be focusing on actionable steps to help you take control of your own TTC journey.

Episode Notes

In this weeks Fertility Focus we are zeroing in on sleep and how to get more of it!

From   our devices that directly affect our melatonin levels, to food to avoid and much more.

Tune in to get some badly needed rest!

 

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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

 

Episode Transcription

Maria: Welcome to Fertility Focus, this is a weekly minisode designed to help you improve your fertility. Every Tuesday I will be focusing on actionable steps to help you take control of your own ttc journey. 

I’m Maria, I’m a personal trainer specialising in fertility. Whether you are preparing for IVF, managing your BMI or ready to throw everything  you have at your own trying to conceive journey, tune in each week to hear more. 

In this week's show I am discussing why sleep is crucial when it comes to fertility and 5 steps you can take to improve your sleep quality. 

So how does sleep link to fertility?

The key thing to know is that Melatonin is the hormone that makes us feel sleepy. Sleep is crucial for overall health but also fertility. When it comes to fertility, research has shown that our sleep hormone melatonin may be linked to egg quality. One piece of research found almost a 25% difference in the number of eggs that were fertilised between the women who took melatonin prior to IVF compared to those who didn't. In addition to this 19%  of the women who had taken melatonin became pregnant, compared to 10% of the women who had not.  This `suggests that Melotonin and a good night's sleep is crucial for fertility. 

So, how do you get a better night's sleep?

  1. The bad news is that the screens from our devices directly affect our melatonin levels, with the light stopping the release of melatonin meaning you just don’t feel tired. You stay up later, but still have to get up at the same time, so you end up with less sleep. 
  2. Avoid foods that have a high GI, or glycemic index. This includes refined foods like white bread, sweets and sugar. A 2016 study found that people who slept only 5 hours per night or less had a higher intake of sugary caffeinated drinks, compared with those who slept 7 hours per night or more. These findings may be because High GI foods cause significant spikes and drops in blood sugar levels. This triggers your body to release hormones, like adrenaline, cortisol, and growth hormone, which can lead to symptoms like anxiety, hunger, and irritability.
  3. Room temperature. Research has shown that room temperature is one of the most significant contributors to a poor night's sleep. The guidance is that the optimal room temperature is around 18.3 degrees c or 65 degrees fahrenheit. (good for your sleep and good for your bank balance)
  4. Exercise. People who are overweight are more likely to experience sleep apnea  (a condition where you stop breathing for short periods of time)  and roughly 60% of moderate to severe OSA cases have been attributed to obesity. Therefore it makes sense to manage your BMI, not just for fertility but to help you manage your weight and experience a better night’s sleep. 
  5.  Magnesium, in particular magnesium citrate has been shown to support a good night’s sleep. Research is ongoing but one study of older adults with insomnia found that f 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin. Epsom bath salts  are also very useful as In water, they break down into magnesium and sulfate. The theory is that when you soak in Epsom bath salts, these get into your body through your skin. Fantastic relaxation for your muscles and your mind. 

 

If you want to learn more about lifestyle changes and your fertility, come along to the free workshop I am running with Julia Young, tomorrow, Wednesday 8th at 7:30pm BST. Julia, a qualified nutritionist specialising in fertility, will be joining me to explain how lifestyle and nutrition can support your fertility journey, and we will also be letting you know about our 8 week Fitness and Nutrition course, Taking Charge of Your Fertility,  which is back for the third year running. Follow the link in my bio on instagram at fitness_ UNDER SCORE YOU FOOL fertility and sign up today. 

If you want to get fitter for your own ttc journey, head over to fitnessfertility.com and sign up for my awesome free workouts. Also, follow me on instagram at fitness_fertility,  where you will find a fabulous community of other women who are also trying to conceive. 

Don’t forget to subscribe to the Fitness Fertility Podcast, and tune in every Friday to hear interviews with fertility experts and in-depth discussions on all aspects of fitness and fertility. 

And one more thing, please share the show, because you never know who is struggling and may need that little bit of extra help.