{"id":33,"date":"2015-10-27T23:23:46","date_gmt":"2015-10-28T06:23:46","guid":{"rendered":"https:\/\/www.avawomen.com\/blog\/?p=33"},"modified":"2019-08-30T09:32:30","modified_gmt":"2019-08-30T16:32:30","slug":"sleep-when-trying-to-conceive","status":"publish","type":"post","link":"http:\/\/www.avawomen.com\/avaworld\/sleep-when-trying-to-conceive\/","title":{"rendered":"The Right Way to Sleep When You Want to Get Pregnant"},"content":{"rendered":"<p>Sleeping while pregnant has its own array of complications\u2014your new shape, heartburn, and back pain are just a few of the discomforts that may alter your sleep routine\u2014but what about sleeping while you\u2019re trying to get pregnant? It turns out that your sleep cycle has a direct impact on your\u00a0body\u2019s hormone levels. In fact, if you\u2019re not getting enough sleep, it might impact your fertility.<\/p>\n<h2>Sleep &amp; Hormones<\/h2>\n<p>When your body sleeps, it\u2019s busy repairing cells and regulating hormones. One hormone produced during sleep is melatonin, which helps regulate your sleep\/wake cycles. Melatonin also protects eggs against harmful entities, such as free-radicals. Without adequate sleep, eggs can become damaged and rejected by the body, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4402098\/\">causing diminished fertility and possibly even miscarriage<\/a>.<\/p>\n<p>Another reproductive hormone impacted by sleep is\u00a0leptin. Leptin\u00a0is mostly known as an appetite-regulating hormone, but it also plays a role in ovulation. When leptin production is compromised, menstrual cycles can become irregular.<\/p>\n<h2>How Much Sleep?<\/h2>\n<p>It\u2019s recommended that women who are trying to conceive get eight hours of sleep per night. Of course, it\u2019s a vicious circle: while stress can impact your ability to sleep, getting adequate sleep can actually help to lower your stress levels.<span style=\"font-size: 13.3333px; line-height: 20px;\">[2.American Pregnancy Association. (2015).\u00a0<a href=\"https:\/\/americanpregnancy.org\/getting-pregnant\/women-preconception-health\/\"><em>Preconception Health for Women<\/em>.<\/a>]<\/span><\/p>\n<h2>Sleep Remedies<\/h2>\n<p>Family physician Dr. David Fisher says that while taking medication to promote sleep such as diphenhydramine (found in many antihistamines) is \u201cgenerally safe\u201d based on studies, there are natural remedies that serve as alternatives. Chamomile tea and warm milk are both recommended for bringing on drowsiness. Dr. Fisher warns against experimenting with sleep aids that are deemed \u201cnatural\u201d but not regulated by the FDA.<\/p>\n<p>The safest way to try to regulate sleep patterns is waking up and going to sleep at the same time every day.[3.Fisher, David, MD, MPH. (2009 October 25).\u00a0<em><a href=\"https:\/\/doctorfisher.com\/2009\/10\/natural-sleep-aids-in-pregnancy\/\">Natural sleep aids in pregnancy<\/a>.<\/em>]\u00a0Other ways to achieve restfulness both while trying to conceive\u00a0and during pregnancy include\u00a0eating well\u00a0and staying active. Try to avoid any foods that could cause heartburn, such as harsh spices, carbonated beverages, and fried foods. Stay hydrated during the day, but avoid drinking too much right before bed to prevent having to pee in the middle of the night!<\/p>\n<p>Finally, don\u2019t overlook the importance of a cozy, relaxing sleep environment: you want total\u00a0darkness (<a href=\"https:\/\/www.avawomen.com\/avaworld\/does-artificial-light-hurt-fertility\/\">cover the lights on those charging devices<\/a> and invest in blackout curtains!), and a cool temperature, which research shows promotes healthier sleep.<span style=\"font-size: 13.3333px; line-height: 20px;\">[4.Mayo Clinic Staff. (2013 March 27).\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/pregnancy-week-by-week\/in-depth\/sleep-during-pregnancy\/art-20043827?pg=1\"><em>Pregnancy week by week<\/em>.<\/a>]<\/span><\/p>\n<h2>Sleep While You\u2019re Pregnant<\/h2>\n<p>We won\u2019t say much about sleep while you\u2019re pregnant, because there is <a href=\"https:\/\/www.babycenter.com\/0_the-basics-of-good-sleep-during-pregnancy_7820.bc\">plenty of information available out<\/a> there already. But here\u2019s one thing you may not have heard:\u00a0the scientific journal\u00a0<em>Fertility and Sterility\u00a0<\/em>recently published an article that found that, based on research, mothers\u2019 prenatal sleep habits had far-reaching consequences on their offspring. Sleep deprivation could, in fact, affect the reproductive system of subsequent generations.[5.Alvarenga, T.A., Ph.D., Aguiar, M.F.P., M.S., Mazaro-Costa, R. Ph.D., Tufik, S., M.D., Ph.D., Andersen, Monica, Ph.D.] So get on top of your sleep habits now!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleeping while pregnant has its own array of complications\u2014your new shape, heartburn, and back pain [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":20502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[772,26],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v17.3 (Yoast SEO v18.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Right Way to Sleep When You Want to Get Pregnant<\/title>\n<meta name=\"description\" content=\"What&#039;s the best way to sleep when you&#039;re trying to conceive? 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