6 Science-based Methods to Improve Sleep & Boost Fertility

By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).

Why Is Sleep Essential for Fertility?

Sleep is a time when our bodies rest and recoup. We go into full repair mode - balancing hormones, regulating blood sugar, clearing toxins from the brain, and strengthening the immune system. Poor sleep has been linked to increased inflammation, insulin resistance, and even reduced fertility.

Here’s How Sleep Affects Fertility:

1. Hormonal Balance

Sleep directly impacts levels of:

• Melatonin (which protects egg and sperm quality)

• Leptin and ghrelin (which influence ovulation, appetite, and metabolism)

• Cortisol (chronic elevation can suppress reproductive hormones)

• Progesterone (needed for implantation and sustaining pregnancy)

2. Ovulation and Menstrual Regularity

Disrupted sleep can delay or suppress ovulation, lengthen cycles, and lower progesterone production - all of which affect conception.

Genetics and Sleep:

Some of us are genetically predisposed to being early birds or night owls. SNPs in genes such as:

• CLOCK and PER3: regulate circadian rhythms

• ADORA2A: affects caffeine sensitivity and sleep latency

• COMT: influences melatonin breakdown and how easily you relax

While we can’t change our genes, we can support our chronotype and reduce sleep-disrupting triggers (like blue light or caffeine).

6 Ways to Improve Sleep and Boost Fertility:

1. Consistent Sleep-Wake Times

Go to bed and wake up at roughly the same time daily (even on weekends). This stabilises circadian rhythms, which regulate reproductive hormones.

2. Dim Lights After Sunset

Bright lights (especially blue light from screens) reduce melatonin production.

Tips:

• Use warm, amber lighting in the evening

• Avoid screens 1–2 hours before bed, or wear blue light blocking glasses

• Try apps like f.lux or Night Shift mode

3. Curb Caffeine and Alcohol

Both caffeine and alcohol disrupt sleep quality and hormonal detoxification.

• Stop caffeine by 2pm (earlier if you're sensitive genetically)

• Avoid alcohol if trying to conceive - it reduces REM sleep and raises oestrogen dominance

4. Wind-Down Rituals

Create a nightly routine that signals to your body that it’s time to switch to parasympathetic (rest and digest) mode:

• Epsom salt bath (magnesium supports relaxation and progesterone)

• Reading, journaling, or restorative yoga

• Herbal teas: chamomile & lemon balm

5. Digital Detox

• Avoid fertility forums or stressful content late at night

• Put your phone on airplane mode or keep it in another room to reduce EMF exposure

Nutrients That Support Sleep and Hormone Health

Certain nutrients either from foods or via supplements have been shown in research to support sleep. Magnesium (glycinate or citrate) – helps relax muscles, calm the nervous system, and supports progesterone production. Vitamin B6 – helps melatonin production and stress regulation. L-tryptophan or 5-HTP – is a serotonin precursor that supports sleep initiation. Glycine – improves sleep quality and body temperature regulation. Taurine – supports the calming hormone GABA and relaxes the brain. Choline & Folate – are needed for methylation, mood, and neural development in pregnancy.

It’s never a one-size-fits all approach - what works for one person won’t necessarily work for another. It’s advisable to speak with a Registered Nutritional Therapist for guidance on the best approach to support your sleep.

Food sources to include in the evening:

Foods containing the key nutrients mentioned, can be of benefit at the end of the day - helping to promote calming hormones, such as GABA and melatonin - the hormone needed for sleep. These foods include:

• Oats, pumpkin seeds, turkey, bananas, tart cherries, almonds, avocado, eggs, and cooked spinach.

Signs of Poor Sleep Quality:

• Waking tired even after 7+ hours

• Difficulty falling or staying asleep

• Low basal body temperature

• Short luteal phase

• Irregular cycles or mood swings

If you suspect poor sleep may be impacting your fertility, consider tracking sleep with a journal or wearable (like TEMPDROP) and working with a practitioner to support underlying causes.

Final Thoughts

Good sleep is not just restful ,it’s reproductive medicine. Prioritising sleep hygiene is one of the most impactful things you can do for your fertility, your hormones, and your future health and pregnancy.

If you would like guidance and support with your sleep - BOOK A FREE DISCOVERY CALL to find out how I can help you.