Restful adequate sleep is paramount for optimizing fertility health and supporting your growing baby. Pregnancy is a journey filled with excitement, anticipation, and some sleepless nights as your body grows. Each trimester presents its unique challenges, but with the right strategies, you can enjoy quality sleep.
In fact, sleep is so important to us that the entire WeNatal team wears an Oura ring to track sleep. It’s been a great tool to prioritize our health and ensure we are getting adequate sleep.
Keep reading to learn some of our best sleep tips for each phase of your journey!
The Importance of Sleep During Preconception (or The Importance of Sleep When Trying to Conceive):
Restful adequate sleep is paramount for optimizing fertility health and supporting your growing baby. Pregnancy is a journey filled with excitement, anticipation, and some sleepless nights as your body grows. Each trimester presents its unique challenges, but with the right strategies, you can enjoy quality sleep.
In fact, sleep is so important to us that the entire WeNatal team wears an Oura ring to track sleep. It’s been a great tool to prioritize our health and ensure we are getting adequate sleep.
Keep reading to learn some of our best sleep tips for each phase of your journey!
The Importance of Sleep During Preconception (or The Importance of Sleep When Trying to Conceive):
Quality sleep is closely intertwined with fertility health, playing a crucial role in balanced hormones and reproductive health. During sleep, the body undergoes essential processes that regulate hormone levels, including those involved in the reproductive system. Insufficient sleep or poor sleep quality can disrupt this delicate balance, potentially impacting fertility in both men and women.
In women, irregular sleep patterns or inadequate sleep can lead to disturbances in the menstrual cycle. This impacts ovulation and menstrual regularity, which imbalances hormones like estrogen, progesterone, and luteinizing hormone (LH) (all of which are essential for ovulation and maintaining a healthy reproductive system). Research suggests that women who experience sleep disturbances, such as insomnia or sleep apnea, may have a higher risk of infertility.
For men, sleep deprivation or poor sleep quality can affect testosterone levels and sperm health. Testosterone is a key hormone involved in sperm production, and disruptions in its secretion due to inadequate sleep can lead to decreased sperm quality and quantity. Sleep disturbances have also been linked to lower sperm motility and morphology, which can hinder fertility outcomes.
Sleep plays a vital role in the human body not just for mental sharpness and mood, but also for overall health and longevity. Contrary to shutting your body down for a night’s rest, during sleep, your body and mind are doing important work to maintain, restore, and strengthen themselves:
- Healing and repair of the heart and blood vessels
- Clearing out waste from the organs and brain
- Hormone balance, including regulating fertility
- Blood sugar regulation
- Building and repairing muscle tissue
- Supporting the immune system response
Lack of sleep (even getting 1-2 hours less) causes your body to produce more stress hormones- disrupting estrogen, testosterone and other reproductive hormones, all which can impact fertility. Make sure you’re getting at least 7-8 hours of restful sleep each night (we know, easier said than done!)
Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Paying attention to sleep hygiene is one of the most straightforward ways that you can set yourself up for better sleep.
Here are some ways to improve your general sleep hygiene:
- Stick to a routine. Try to go to bed at the same time each night and wake up at the same time every morning
- Try switching your bedroom lights and nightlights to red light
- Use blue-light blocking glasses 2-3 hours before bed to protect your cortisol and increase melatonin
- Skip the screens. Read, meditate, journal, or stretch
- Keep your room dark and cool
- Stay away from alcohol and instead try sleepy time herbal tea, essential oils like lavender
Sleep + First Trimester: Navigating Nausea and Fatigue
The first trimester often brings a wave of exhaustion and morning sickness, making quality sleep elusive. Here's how to manage:
- Listen to Your Body: Your body is undergoing significant changes, so honor its signals. If you're tired, rest. Don't push yourself too hard.
- Snack Smart: Keep a light snack (high in protein) by your bedside to combat nausea and prevent an empty stomach, which can worsen morning sickness.
- Create a Comfortable Environment: Invest in a supportive pregnancy pillow to alleviate discomfort and promote better sleep posture.
- Establish a Routine: Stick to a consistent sleep schedule, even if it means adjusting your bedtime earlier. A regular routine signals your body when it's time to wind down.
Sleep + Second Trimester: Embracing the Glow and Addressing Discomfort
The second trimester is often dubbed the "honeymoon phase" of pregnancy, as nausea tends to subside, but new challenges may arise:
- Optimize Sleep Position: As your belly grows, sleeping on your side, particularly the left side, improves blood flow to the uterus and baby. Place a pillow between your knees for added support.
- Practice Relaxation Techniques: Incorporate relaxation techniques like deep breathing or prenatal yoga before bedtime to ease any discomfort and promote relaxation.
- Hydrate Wisely: Stay hydrated throughout the day but limit fluids before bedtime to minimize nighttime bathroom trips.
- Invest in Comfort: Consider a supportive mattress and breathable bedding to enhance comfort and regulate body temperature.
Sleep + Third Trimester: Managing the Final Stretch
The third trimester brings excitement and anticipation but also physical challenges that can disrupt sleep. Here's how to navigate:
- Elevate Your Upper Body: Prop yourself up with pillows to alleviate heartburn, shortness of breath, and discomfort associated with lying flat.
- Stay Active: Gentle exercise during the day can promote better sleep at night. Just be mindful of not overexerting yourself close to bedtime.
- Stay Cool: Use fans or adjust the thermostat to maintain a comfortable sleeping temperature, as pregnancy can make you feel warmer than usual.
- Practice Mindfulness: Manage stress and anxiety through relaxation techniques or prenatal massage to promote restful sleep.
Nutrients in WeNatal Support Sleep
Dealing with pregnancy insomnia or just general poor sleep? Some of the best-known vitamins and minerals that may help you to get the sleep you need is included in our WeNatal for Her formula:
Iron- low iron levels are thought to be a major risk factor in restless leg syndrome, which is notoriously a common culprit behind sleeplessness in pregnant women.
B vitamins, particularly B6, B9 (folate), and B12, play important roles in regulating sleep patterns and promoting overall sleep quality. These vitamins are involved in the synthesis of neurotransmitters like serotonin and dopamine, which are essential for maintaining a balanced mood and supporting relaxation. Additionally, B vitamins are crucial for converting the amino acid tryptophan into serotonin, a precursor to the sleep hormone melatonin.
Magnesium - essential for promoting restful sleep by regulating neurotransmitters like GABA and supporting the body's internal clock. Research suggests that magnesium deficiency can lead to sleep disturbances, while supplementation has been shown to improve sleep quality and reduce insomnia.
Now Go Catch Some Zzz
Prioritizing healthy sleep practices is paramount for both fertility health and a smooth pregnancy journey. By adopting consistent sleep schedules, creating a comfortable sleep environment, managing stress effectively, and embracing relaxation techniques, individuals can optimize their chances of conceiving and promote overall well-being during pregnancy. Remember, quality sleep isn't just a luxury—it's a necessity for nurturing reproductive health and ensuring a positive pregnancy experience. So, commit to honoring your body's need for rest, and watch as your journey toward parenthood unfolds with greater ease and vitality.
