The Science of Sleep Deprivation and Fertility
Hello, Friends.
When my husband and I were trying to conceive, one of the most challenging lifestyle adjustments we had to make was going to bed early to optimise our sleep and its quality. We were used to late nights and irregular schedules, but we quickly learned that proper sleep is crucial for fertility. We committed to going to bed by 9:30pm, and hard as that was, these are some the reasons why:
Testosterone Levels: For men, sleep directly impacts testosterone production, which is essential for sperm production and overall fertility. Studies have shown that testosterone levels increase during sleep and follow a daily rhythm. Lower testosterone can lead to reduced sperm quality and quantity, which are vital for conception. A study from the University of Chicago found that men who slept less than five hours per night for one week had significantly lower testosterone levels—comparable to aging 10-15 years in just one week.
Hormonal Balance: Insufficient sleep can disrupt the endocrine system, leading to imbalances in hormones like cortisol, which is elevated with sleep deprivation. Cortisol is a stress hormone that can increase appetite and promote fat storage, particularly around the abdomen. Weight gain has been linked to hormonal imbalances, such as increased androgens, which are linked to conditions like polycystic ovary syndrome (PCOS) that adversely affect fertility.
Weight Management: Sleep also influences weight management, which is closely tied to fertility. Poor sleep can lead to weight gain by disrupting hormones that control hunger and satiety. Ghrelin is the hormone that stimulates appetite, while leptin signals satiety to the brain. Sleep deprivation increases ghrelin levels and decreases leptin levels, leading to increased hunger and appetite, especially for high-calorie foods.
Menstrual Cycle Regulation: For women, sleep plays a critical role in regulating the hormones that control the menstrual cycle. Poor sleep can disrupt the production of reproductive hormones such as oestrogen and progesterone, leading to irregular menstrual cycles and ovulation issues. Research indicates that women working irregular shifts or experiencing chronic sleep deprivation often face difficulties with fertility due to these hormonal disruptions.
It is recommended that adults sleep 7-9 hours per night and for fertility, establishing a regular sleep schedule can help maintain hormonal balance and support reproductive health. During our journey, sticking to a consistent bedtime, especially one that involved going to bed about 2 hours earlier than what we were accustomed to, was tough but ultimately beneficial.
Prioritising sleep is not just about feeling rested—it’s about creating the best possible conditions for conception. Whether it's through regulating hormones or managing weight, good sleep hygiene can significantly enhance fertility for both men and women.
References:
Sleep loss lowers testosterone in healthy young men - UChicago Medicine