How Sleep Is Your Secret Weapon for Fertility & IVF Success
If you’re trying to conceive, you’ve likely heard about the importance of nutrition, stress management, and exercise—but what about sleep?
Does Sleep Affect Fertility? (Yes! And Here’s How)
According to the National Sleep Foundation, 70% of people in the developed world don’t get enough sleep—and this lack of rest could be harming your fertility.
Women have been found to need MORE sleep than men and especially when they are menstruating.
While men are functioning optimally on 8 hours, women in most recent studies found to need 9 hours per night and 10 hours when menstruating- which makes sense when you think how much harder women’s bodies need to work with periods and baby making.
For Women:
- Poor sleep disrupts ovulation, leading to irregular menstrual cycles and delayed conception.
- Shift workers and women with erratic sleep schedules are at a higher risk of experiencing secondary amenorrhoea (losing their periods)
- Sleep disturbances can affect progesterone and oestrogen—two key hormones for conception and pregnancy maintenance.
For Men:
- Testosterone production (which is crucial for sperm health) happens mostly at night, meaning less sleep = lower testosterone = poorer sperm quality.
- Studies show that sperm production can increase by 20-30% during quality sleep.
- Lack of sleep can lead to higher stress levels, which negatively impacts sperm motility and concentration.
How Sleep Impacts IVF & Assisted Conception
For those going through IVF or fertility treatments, sleep becomes even more critical. Research suggests that women who get enough sleep during IVF cycles have higher pregnancy rates. This is likely because:
Better sleep supports egg maturation as well as embryo implantation.
Sleep helps regulate cortisol (the stress hormone), which can interfere with reproductive hormones. Avoiding this cascade of cortisol regulation then helps much of our body be in balance.
Restorative sleep optimises our immune function, and plays a role in decreasing inflammation in the body, supporting a successful IVF cycle.
Quality sleep is essential for your body to repair, recharge, and stay in balance. It’s not just about overall well-being—it directly impacts fertility. Whether you’re trying to conceive naturally or preparing for IVF, prioritising good sleep hygiene is just as vital as taking prenatal vitamins or following a fertility-friendly diet.
6 Simple Ways to Improve Sleep (and boost fertility)
1. Create a Sleep-Friendly Bedroom, by ways of:
Keep your room cool, dark, and quiet. Invest in blackout curtains and comfortable bedding to support deep sleep.
Avoid screen time at least 1 hour before bed, as blue light disrupts melatonin (the sleep hormone).
Go to bed before 10PM, as the deepest, most restorative sleep happens earlier in the night.
2. Stick to a Regular Sleep Schedule
Go to sleep and Wake up at the same time every day—even on weekends—to support a healthy circadian rhythm.
3. Only drink caffeine in the morning to prevent sleep disturbances, if you are drinking any caffeine (limiting caffeine also improves sleep)
Avoid alcohol at night, as they can interfere with deep sleep and digestion.
4. Establish a Relaxing Bedtime Routine
Take a warm bath or shower (try with no lights!), read, journal or meditate before bed.
Dim the lights in the evening to stimulate natural melatonin production.
5. Get Regular Exercise (But Not Too Late!)
Moderate exercise improves sleep and hormone balance, but avoid intense workouts late at night, as they can be too stimulating before bed.
6. Try Acupuncture for Better Sleep & Fertility
Acupuncture is a natural sleep aid that can help regulate stress hormones, improve blood circulation to reproductive organs, and support fertility treatments like IVF. Many women report more regular cycles after acupuncture treatments.
Supplements, herbs & Nutrients to Support Sleep & Fertility
If you’re currently struggling with poor sleep, and starting to work on the following suggestions above but need a little guidance in getting there, certain nutrients and supplements can help. Below are some options:
Magnesium – Various forms of magnesium relaxes muscles but we suggest glycerinate type as it promotes deep sleep. Also supports hormone balance.
B Vitamins – Help regulate mood and energy levels, preventing nighttime restlessness.
Ashwagandha – An adaptogenic herb that helps reduce stress and anxiety, making it easier to wind down at night.
Lavender – Often used in aromatherapy, lavender has natural sedative effects that promote relaxation and better sleep (find a essential oil roller ball and use before bed)
Chamomile – Known for its calming properties, chamomile helps relax the body and mind, making it a great choice for improving sleep quality (an easy cup of tea option).
Valerian Root & Passionflower – Herbal remedies known for their calming effects.
Chinese Herbs- Chinese Herbal remedies known for their calming effects sleep-many herbs and formulas that can be prescribed according to your individual diagnosis. One of our favourite individual herbs side sleep is called Ziziphus or jujube.
Better sleep means better fertility. Whether you’re trying naturally or going through IVF, optimising your sleep could be one of the easiest ways to enhance conception.
It’s important to always seek guidance from a healthcare practitioner before self-prescribing any herbs or supplements, as they can interact with medications or underlying conditions and may not be suitable for everyone.
At the Acupuncture Pregnancy Clinic we have both Chinese Medicine team and Nutritionist and Naturopath if to need some help to get your sleep back on track.
Ready to Improve Your Sleep & Fertility?
Book a discovery call with Tamara today to learn how we can support your wellness journey with personalised, safe, and natural strategies or book with our Chinese Medicine team here.
Want more fertility tips?
Join our private Fertility & IVF Support Group for exclusive workshops and expert advice.
Amy Forth
Amy Forth is Managing Director of the Acupuncture Pregnancy Clinic, a clinic that is an industry leader in evidence-based Integrative Traditional Chinese Medicine focusing on reproductive health, women‘s Health, and Pregnancy care. Amy is renowned in Chinese Medicine as an influential practitioner, educator, and researcher focusing on IVF support, fertility, and women’s health. Amy has been in practice since 2008, and is known for her warm, compassionate and evidence-based approach.
Tamara Grysiewicz
Tamara is a degree-qualified Naturopath dedicated to the reproductive health of women from puberty to menopause. With personal experience in conditions such as endometriosis, PCOS, fibroids, and Hashimoto’s thyroiditis, she offers deep, empathetic understanding and support. Her passion lies in assisting couples on their fertility journey to create healthy babies. Tamara is committed to helping patients overcome hormonal dysregulation, stress, pregnancy and postpartum health issues, autoimmune conditions, and children’s well-being. She provides an authentic, empathetic environment, offering realistic treatment plans that combine functional and conventional pathology, herbal medicine, nutraceuticals, diet, environment, and lifestyle modifications
