By Christi Han

I came across a fascinating study that might shine a light on something we often overlook during IVF – our sleep! Researchers at the University of Michigan explored how sleep affects women going through IVF treatments. They found that many women experience less sleep and more disturbances during their cycles. Interestingly, they also noticed a trend where better sleep might be linked to retrieving more oocytes, which are crucial for a successful IVF cycle. It’s like finding out that a good night’s sleep could be a secret ingredient to IVF success.  For those of you counting sheep and IVF cycles, this could be a game-changer. You can dive into the full study here for all the scientific nitty-gritty, but the takeaway is clear: don’t skimp on your Z’s!

My own journey with sleep hygiene has been less than ideal, with late-night outings, binge-watching sessions, and endless scrolling through social media. The adage “eat well, sleep well, poop well, and health will follow” rings true, yet maintaining good sleep practices is easier said than done.

To help, here’s a distilled list of sleep-enhancing tips from the Huberman Lab:

• Seek sunlight exposure within 30-60 minutes of waking and again in the late afternoon.
• Maintain a consistent sleep schedule, going to bed when you first feel tired.
• Avoid caffeine 8-10 hours before bed.
• Explore sleep improvement protocols with tools like Calm, Headspace or Reveri.
• Dim bright lights after 10 pm to align with your circadian rhythm.
• Limit naps to under 90 minutes.
• For middle-of-the-night awakenings, consider relaxation techniques like NSDR protocols.
• Evaluate the use of Magnesium Bisglycinate, Theanine, or Melatonin as sleep aids.
• Ensure your sleeping environment is cool, quiet and dark.
• Avoid alcohol and sleep medications, as well as heavy meals close to bedtime.

Implementing these strategies could make a significant difference in your sleep quality and, by extension, your IVF journey. While it may seem like common knowledge to put away your phone or practice mindfulness before bed, these small changes could pave the way for a more restful night’s sleep. So, if you find yourself reading this at an ungodly hour, perhaps it’s time to give these suggestions a try. Sweet dreams await!