Sleep and fertility: The essential guide for reproductive health

Everyone who has had a great night’s sleep knows the restorative benefits of quality rest. While we know sleep is essential for mood, immune function, and metabolism, it might surprise some that sleep also plays a central role in fertility and the reproductive cycle. Even if you’re doing “everything else right,” poor sleep can work against you behind the scenes.

If you’re starting to think about having a family, actively trying to get pregnant, or exploring fertility treatments, understanding the connection between sleep and fertility can help you make informed, supportive choices for your journey.

The science: how sleep regulates fertility

Sleep doesn’t just restore the body and mind after a long day of work. It’s also an essential component of hormonal orchestration and reproductive health, and a key consideration for anyone trying to get pregnant.  

A person’s sleep-wake cycle and hormones are tightly intertwined. The central hub that keeps your body’s timing in sync with the external world is the hypothalamus. The hypothalamus gets its cues from light and dark cycles, and when that rhythm is stable, it supports a healthy pulse of gonadotropin-releasing hormone, which triggers everything else.

When the sleep-wake cycle is on track and in sync, it keeps hormones flowing properly. But when sleep gets disrupted, that rhythm can break down and lead to fertility issues.

Here’s how sleep, hormones, and fertility work together.

• Melatonin acts as a powerful antioxidant that protects egg quality from oxidative stress. It has even been shown to support the ovarian environment during egg maturation and ovulation, as well as to improve in vitro fertilization (IVF) outcomes. 
• FSH plays a vital role in both female and male fertility, and disrupted sleep can lead to lower FSH levels. In women, it stimulates the growth of ovarian follicles that nurture developing eggs. In men, FSH is essential for supporting sperm production in the testes.
• LH triggers ovulation in women and stimulates testosterone production in men.  Because LH surges are carefully timed by the body’s internal clock, sleep disruptions can interfere with this rhythm.
• Estrogen and progesterone, which regulate the menstrual cycle, are triggered by FSH and LH. These hormones are also influenced by light exposure and circadian rhythm cues.
• Testosterone production is essential for sperm development, and libido peaks during deep sleep. Testosterone increases during sleep time and decreases during awake times. 

When sleep is erratic, the body struggles to keep that rhythm, causing hormone signals to fall out of sync and affect reproductive health.

Proven impacts of poor sleep on reproductive health

Here’s what the science tells us about how poor sleep affects fertility in those trying to start a family.

Poor sleep disrupts ovulation and menstrual cycles

For people with ovaries, hormones like FSH, LH, estrogen, and progesterone follow a predictable rhythm that governs the menstrual cycle and ovulation. But when this rhythm is disrupted, it can lead to irregular or missed periods, anovulation (when the body doesn’t release an egg), decreased ovarian reserve, and lower egg quality. 

Lack of sleep can impair sperm quality and libido

Sleep is closely tied to testosterone production, which spikes during REM sleep. Testosterone influences libido, sperm production, and overall reproductive health. One study found that sperm count, motility, and survival rates were significantly lower in men who slept less than six hours a night when compared to those who slept eight or more hours. Another study found that poor sleep quality is associated with a 29% reduction in sperm concentration, even after accounting for other health factors.

Shift workers and people with insomnia have a higher risk of fertility issues

People who work overnight or rotating shifts, as well as those who suffer from chronic insomnia, face a particularly high risk of fertility challenges.

A study in Taiwan followed over 16,000 women for 10 years and found that women with diagnosed sleep disorders were nearly four times more likely to experience infertility than those without sleep problems. Research has also linked reduced fertility, premature or low birthweight babies, miscarriage, and a person’s history of working night shifts.

The role of circadian rhythm in hormonal balance

Bodies run on an internal cycle known as the circadian rhythm, a 24-hour cycle that influences bodily functions such as sleep, appetite, and hormone production. Circadian rhythm can become disrupted by multiple factors, including:

• Genetics
• Neurological diseases
• Travel (especially between time zones)
• Irregular light exposure, particularly from electronic devices

Normally, melatonin rises in dim evening light, stays high overnight, and drops by morning, helping to orchestrate the timing of other hormones like LH and progesterone. When someone is exposed to light (especially blue light from a smartphone or laptop), this inhibits melatonin production and confuses this timing signal. The result is disruption to essential reproductive processes that lead to pregnancy.

Circadian rhythm optimization techniques

There are several practical steps individuals can take to optimize their circadian rhythm and support reproductive health. Doctors may recommend the following to treat circadian rhythm disorders:

• Keep a consistent sleep schedule. Try to go to sleep at the same time every day, including on weekends.
• Follow a regular meal schedule. 
• Try to avoid daytime naps that could mess up a regular sleep schedule. 
• Monitor exposure to light. Get more natural light during the daytime and less artificial light at night from screens. 
• Use melatonin medicine or supplements.
• Try to practice a consistent bedtime routine.

With the right lifestyle changes and medical treatments, sleep patterns can improve and help an individual on their fertility journey. 

Gender differences: Sleep’s effects on male and female fertility

Sleep impacts reproductive health in different ways depending on biological sex. Here’s how disrupted sleep can alter hormonal function and reproductive potential in women and men, and why both partners’ sleep matters for getting pregnant.

Women and sleep 

For people with ovaries, sleep quality and consistency directly affect fertility through multiple pathways. Poor or irregular sleep suppresses natural melatonin production. Melatonin acts as an antioxidant, protecting eggs from oxidative stress and supporting embryo quality. Lower melatonin levels can negatively impact both eggs and embryos. Additionally, disrupted circadian rhythms interfere with LH and FSH secretion, leading to irregular menstrual cycles and delayed ovulation or failure to ovulate. 

Men and sleep

In men, sleep is essential for maintaining healthy testosterone levels, which are key for sperm production. Most testosterone is produced during deep, restful sleep. When sleep is too short or disrupted, levels drop. 

Just like with egg health, good sleep supports sperm health. Studies have found that men who sleep less than six hours a night produce a lower sperm count, along with lower motility and overall semen quality.

When partners prioritize quality sleep, their chances of getting pregnant improve. Even if one partner has optimal sleep habits, the other's sleep disruption may impede libido, embryo quality, or other factors contributing to fertility issues. Couples trying to get pregnant should consider adopting shared sleep hygiene practices like consistent schedules and limiting blue light exposure.

Optimizing sleep for fertility: Practical steps

Quality sleep supports hormone balance, menstrual regularity, sperm production, and overall fertility. Here’s what evidence-based research tells us about ideal sleep hygiene and fertility support.

• Aim for seven to eight hours of sleep every night. Research has linked short and long sleep durations (less than seven hours or more than nine hours) to reduced fertility. This is the case for both men and women. 
• Keep a consistent bedtime and wake time. Women with inconsistent sleep timing may experience a longer time to pregnancy. 
• Limit or avoid blue light exposure in the evening. Blue light suppresses natural melatonin production, which can mess up ovulation and testosterone cycles. 
• Practice good sleep hygiene. Make the bedroom a haven for restful sleep by creating the ideal environment for achieving a good night’s sleep without interruptions or distractions. 

Reproductive hormones depend on consistent sleep patterns and a healthy circadian rhythm. Individuals don’t just need the right amount of sleep — it should be high quality as well. Using these practical steps can support healthier cycles for those on fertility journeys.

Sleep, stress, and the emotional side of trying to conceive

Trying to get pregnant isn’t always a straightforward path, and for many, the emotional weight of fertility struggles can be overwhelming. Add sleepless nights and anxious days into the mix, and it’s easy to feel stuck in an endless cycle. What makes this even more frustrating is that stress, insomnia, and infertility feed into each other.

Stress activates the body’s fight-or-flight system, raising cortisol levels. In short bursts, this response is helpful. But extreme or acute stress can negatively impact ovulation. It’s less clear if daily stress directly affects ovulation and menstruation, although these factors may lead to other issues (insomnia, inconsistent sleep cycles, and poor eating habits) that affect reproductive health. 

Sleep quality has been linked to psychological distress. A study of women undergoing IVF found that women who reported frequent difficulties sleeping showed a higher risk of depression and anxiety. Fortunately, while individuals can’t control every part of their fertility journey, they can influence how their body handles stress — and how well they sleep.

These strategies are all backed by science and widely used in fertility care today:

• Mindfulness-based programs have been proven to improve mental health in birthing persons struggling with fertility. 
• Cognitive Behavioral Therapy (CBT) helps individuals notice and reframe the thoughts that make sleep and stress worse. There’s even a specialized version called CBT-I (for insomnia) that’s effective for improving sleep without medication. In fertility-specific contexts, CBT has been shown to reduce anxiety, depression, and infertility-related distress.
• Fertility support groups and mind-body programs combine talk therapy with stress-reduction techniques and peer support to reduce psychological distress. One study showed these programs improved emotional outcomes far more than traditional support groups alone.

Technology, blue light, and sleep hygiene tips for fertility

It’s easy to underestimate how much blue light exposure can affect our bodies and natural circadian rhythms. Screens and artificial lighting are everywhere, and this matters for fertility because blue light suppresses melatonin, the hormone that supports sleep and reproductive balance. 

Here are some recommendations for avoiding blue light-related sleep disruptions:

• Establish a device (phones, tablets, TVs, laptops) curfew one or two hours before bed, and keep devices out of the bedroom.
• Use blue-light blocking glasses when using electronic devices in the evening, or set them to “night-time mode.”
• Create a cool, dark, quiet bedroom using blackout curtains and low lighting after sunset. 
• Opt for warm, dim lighting in the evening rather than bright LED overheads. 

By reducing blue light at night and creating a sleep-supportive environment, individuals can support good sleep hygiene and fertility goals. 

Sleep and IVF/assisted reproduction success rates

Emerging research shows that sleep quality may influence a person’s chances of getting pregnant, even if they are undergoing IVF or other assisted reproductive treatments (ART).

A 2022 prospective study of women undergoing embryo transfer found that those with good sleep quality had significantly higher clinical pregnancy and live birth rates than those with poor sleep. The same study noted that night owls — those who naturally stay up late — tended to see poorer outcomes and higher miscarriage rates compared with other types. A separate study uncovered that poor sleep quality is linked to unsuccessful IVF treatment attempts.

Here are some actions those concerned about the connection between sleep and IVF/ART can take:

• Prioritize quality sleep in the week leading up to embryo transfer.
• Consult a medical professional about healthy sleep patterns and look into a sleep screening. 
• Follow consistent sleep habits, even during treatment visits, to avoid disrupting the body’s hormonal rhythms. 
• Ask a clinician about what mind-body support exists for individuals undergoing ART and IVF. 

Quality sleep and consistency can positively influence IVF outcomes by supporting implantation and live birth. For people on fertility journeys, a good night’s sleep should be a top priority!

FAQs on sleep and fertility

How many hours of sleep maximize fertility?

Most research suggests seven to eight hours of sleep per night is the ideal range for supporting reproductive health in both men and women.

Can you take melatonin when pregnant?

Melatonin is sometimes used during fertility treatments, but you should always talk to your doctor before taking any supplements while pregnant.

Does poor sleep cause miscarriage?

While poor sleep isn’t a direct cause of miscarriage, some studies suggest it may increase risk by disrupting hormone levels and increasing stress levels.

What if my job requires night shifts?

Night shift work can interfere with fertility by disrupting your circadian rhythm, so good sleep hygiene is essential. Try to maintain a consistent sleep schedule, use blackout curtains, and get bright light exposure when you wake up.

Are naps helpful or harmful?

Short naps (20-30 minutes) can be helpful if you’re sleep-deprived, but long or late-afternoon naps may interfere with nighttime sleep. Try to prioritize a regular nighttime sleep routine as much as possible.

Prioritizing sleep for fertility success

Everyone can appreciate how nice it feels to get a great night of sleep. But quality sleep does more than make someone feel rested. For individuals and couples preparing for pregnancy, it’s important to make sleep a priority in your fertility journey. Alongside eating well, staying active, and getting the right medical care, restorative sleep is essential for reproductive health.