In addition, insufficient sleep can affect fertility. Why this happens is not fully understood, but research suggests that hypothalamic pituitary adrenal (HPA) activation and circadian dysrhythmia may interfere with reproduction. Also, a small review study found a moderate increase in miscarriage rates among people who worked fixed night shifts. Poor sleep may also lead to excess weight in all genders. Having significant excess weight can lead to ovulation problems. In addition, excess weight and obesity can also impact sperm health.
What to Do About It
Sometimes lack of adequate sleep is due to habit—some people are just night owls and prefer to relax, enjoy alone time, or engage their creative juices later at night. Other times, insomnia or another sleep disorder is to blame—or circumstances such as shift work. If you are thinking about trying to conceive, identifying the cause of your lack of sufficient sleep is a good place to start. Once you know what is keeping you from good sleep, it will be easier to create a plan to address it. For better sleep hygiene:
Stick to a set sleep and wake schedule.Follow a nightly bedtime routine.Get adequate daylight exposure and physical activity.Keep electronics like TVs, phones, and laptops out of the bedroom.Avoid caffeine, alcohol, and large meals before bed.Make your bedroom a serene space for sleeping.
What to Do About It
If you’re drinking caffeine because you’re feeling sluggish, addressing insufficient sleep first may help you cut back. Even if you’re getting enough sleep, feeling tired in the afternoon is common. Eating a lunch high in protein and veggies can sometimes help prevent afternoon sleepiness. A quick 15- or 20-minute power nap can also boost your energy. If it’s the ritual and warmth you’re craving, remember that you don’t have to give up coffee altogether. But you can lower your caffeine levels by switching some of your daily cups to herbal, non-caffeinated tea or decaffeinated coffee. But it is possible to overdo it. A systematic review found that those who exercised more than 60 minutes a day had an increased risk of anovulation (lack of ovulation). However, vigorous exercise lasting 30 to 60 minutes a day reduced the risk of infertility caused by anovulation. So, it seems, the key to exercise and fertility is balance.
What to Do About It
According to the 2018 Physical Activity Guidelines for Americans, adults should aim for:
150 to 300 minutes per week of moderate intensity exercise, OR75 to 150 minutes per week of vigorous exercise, ORAn equivalent combination of moderate- and vigorous-intensity exercise, ANDMuscle strengthening exercises two days a week
It doesn’t matter whether you walk, run, play a sport, or go to the gym. The key is to move more throughout the day and week. Consider if there are ways to incorporate more movement into your day and you’ll be on your way. Examples of moderate aerobic exercise:
Walking fastWater aerobicsBiking on level trailsDoubles tennisMowing the lawn
Examples of vigorous aerobic exercise:
RunningSwimming lapsSpin classes or fast cyclingSingles tennisSports, like basketball
Overweight and obesityHeart disease and strokeType 2 diabetesCancer
Research has found that diets that are high in whole grains, fruits, vegetables, fish, and unsaturated fats are associated with increased fertility in all genders.
What to Do About It
Many use food for comfort. If you tend to turn to food when you are stressed, try to look for other ways to cope. Meditation, mindfulness, counseling, and exercise are good stress-busters. Eating habits can be challenging to change. The Centers for Disease Control and Prevention (CDC) recommends a thoughtful approach to improving nutrition. They suggest that you reflect on your current habits and triggers, replace less healthy eating habits with healthier ones, and reinforcing new habits with patience. Permanent change takes time—it doesn’t happen overnight. So be gentle with yourself. If you binge eat or have another form of disordered eating, diagnosis and treatment is important. Talk to your doctor if you think you may need help.
A physical examBlood testsGenetic counseling referrals, if indicatedDiscussion about medications you currently take and any vaccines you may be due forInformation about prenatal vitamins and folic acidDiscussion about any health conditions that may affect a pregnancyConversation about your potential exposure to toxins
What to Do About It
Call your doctor’s office to request a pre-pregnancy health screening. Before your appointment think about any questions or concerns that you have and write them down. Bring a list of all medications you currently take. Pre-pregnancy health screenings are especially important for people over the age of 35. It’s also helpful to identify when you stopped taking birth control (or when you plan to stop). And the doctor will want to know the date of your last menstrual cycle. In addition to the risks of alcohol to a fetus during pregnancy, studies have also found a link between frequent drinking and reduced fertility. Heavy alcohol use may reduce ovarian reserves and fertility. And in people with alcoholism, semen volume and sperm count can be significantly reduced.
What to Do About It
Even though research has not established occasional drinking as a risk factor for fertility problems, if you are actively trying to conceive, you may want to significantly reduce or abstain from drinking. This is in order to limit the risk in case you become pregnant. Sparkling water or mocktails may be a good alternative and fill the need for something fancy or bubbly.
InfertilityPoorer sperm functionDifficulty with in vitro fertilization (IVF)Ectopic pregnancy
What to Do About It
Smoking is an addiction. It’s not easy to just quit, and smoking is not a character weakness. But you should and can quit when you have the support you need. Speak to your doctor, and see how they can help you. Smoking cessation supports like nicotine replacement therapy, prescription medication, and individual and group behavioral support have been shown to help people who want to quit smoking. As with alcohol, it is better to quit before you become pregnant. Pregnancy-related risks of STIs include premature birth, low birth weight, premature rupture of the membranes, pelvic inflammatory disease, miscarriage and stillbirth. Getting tested for STDs and STIs can allow you to obtain treatment, which can make conceiving easier and your pregnancy safer.
What to Do About It
If you are trying to conceive, getting tested for STDs and STIs can provide the best opportunity for you to get pregnant without difficulty. STIs respond well to treatment. While some are not able to be cured, they can be managed in a way that reduces the risk to your health and future pregnancy. Since STIs are spread easily, your partner should also be tested. Keep trying, get the support you need, and establish goals that work for you. Consider working on one habit today. Break down big goals into tiny, doable action steps. It’s worth the effort.
