Getting Enough Sleep When You’re Trying to Conceive

Who doesn’t love a good nap? The good news is, if you’re trying to conceive, you now have a good excuse to take a few naps, and, more generally, get plenty of sleep. Your body needs lots of rest to be at its healthy best and to keep hormone levels balanced. If you’re trying to get pregnant, getting enough sleep becomes particularly important.

Sleep is linked to your hormones and ovulation cycle

Sleep doesn’t just make you feel rested; it’s connected to many parts of your body, including your hormones. One particularly important hormone linked to sleep is leptin, a hormone that helps to regulate ovulation. Women who don’t get enough sleep have lower leptin levels, which can lead to an irregular menstrual cycle.

Sleep helps to reduce stress

You probably already know that stress can affect your fertility. More specifically, stress leads to higher levels of the hormones cortisol and adrenocortocotropic, which interfere with a normal fertility cycle. When you’re trying to conceive, it’s important that you take steps to reduce anxiety and stress. Getting enough sleep is paramount to keeping stress levels down. And if you’re having a stressful day, you can use an afternoon nap to help you relax!

Napping in moderation

Napping can be a great way to give your body some extra rest and relax, but the most important thing your body needs to be rested is a regular sleep schedule. To accomplish this, you should aim to sleep for between 7 and 9 hours every night, and try to go to bed and wake up at about the same time every day. Also you can install the best ladder shelf, so you can keep there some book or aromatic sticks, that also will help you to fall asleep. This puts your body in synch with its circadian rhythm, a natural response your body has to the patterns of day and night. If you take long naps and then don’t feel sleepy at night, you may be throwing off your circadian rhythm. To avoid this, keep your naps under 45 minutes as a general rule.

Frequently Asked Questions

How many hours of sleep do I need when trying to conceive?

Most experts recommend between 7 and 9 hours of sleep per night when you're TTC. The NHS emphasises that maintaining a regular sleep schedule is just as important as the total hours, as this helps keep your hormones balanced and supports your natural circadian rhythm.

Can lack of sleep affect my fertility and chances of getting pregnant?

Yes, poor sleep can negatively impact your fertility by disrupting hormone levels, particularly leptin, which helps regulate ovulation. Sleep deprivation can also increase stress hormones like cortisol, which may interfere with your menstrual cycle and reduce your chances of conceiving.

Does sleep affect ovulation and my menstrual cycle?

Sleep plays a crucial role in regulating the hormones that control ovulation. Women who consistently get insufficient sleep often have lower leptin levels, which can lead to irregular periods and make it harder to predict your fertile window when trying to conceive.

Will improving my sleep help if I'm struggling to get pregnant?

Improving your sleep hygiene is one of the lifestyle changes recommended when you're having difficulty conceiving. With 1 in 7 UK couples experiencing fertility issues, the NHS advises addressing factors like sleep, stress, and diet before seeking further fertility treatment. If you've been trying for over a year (or 6 months if you're over 36), speak to your GP about a referral.

Is it okay to nap during the day when trying to conceive?

Short afternoon naps can be beneficial for reducing stress and giving your body extra rest whilst TTC. However, napping in moderation is key—long or late naps may disrupt your nighttime sleep schedule, which is more important for maintaining hormonal balance.

Can stress from not sleeping affect my chances of conceiving on the NHS fertility pathway?

Stress caused by poor sleep can increase cortisol levels, which may interfere with your fertility cycle. Many CCGs require couples to demonstrate they've made lifestyle improvements, including addressing sleep and stress, before approving funding for fertility treatment such as IVF on the NHS.

What does the NHS say about sleep and fertility?

The NHS recognises that lifestyle factors, including getting adequate sleep, play an important role in fertility for both men and women. NICE guidelines recommend adopting healthy habits like maintaining a regular sleep pattern as part of preconception care, alongside other factors such as maintaining a healthy weight and reducing alcohol intake.