How Sleep Affects IVF Success: A Must-Read Guide for Aspiring Parents

The importance of diet, medication, and exercise during IVF treatment is often talked about. However, sleep is ignored, though it is directly linked to the quality of egg and hormone balance, which is essential for embryo development. Research shows us that good sleep and IVF success go hand-in-hand, and overlooking this critical factor can affect the outcomes of IVF treatments.

This write-up from Newlife Fertility Centre in Siliguri will guide you through the importance of sleep and how it is important for the IVF treatment journey, how melatonin (sleep hormones) affect fertility, and the effective tips that can help you improve your sleep naturally.

Why Sleep Matters During IVF Treatment

Excess of anything can be bad, which is the same for the sleep cycle as well. Studies have shown that women who sleep too little or too much have trouble with infertility. A proper sleep would be 7-8 hours per night, which can better the chances of IVF success. However, sleep disturbance is common among patients of IVF due to the emotional stress and hormonal fluctuations.

The National Sleep Foundation confirms that over 40% of individuals report that they have insomnia. Also, chronic sleep disorder is experienced by 10-15% of adults. With continuous struggles with sleep, the chances of conceiving reduce substantially.

The Science Behind Sleep and Fertility

Every system of the body is influenced by the sleep cycle, including the immune, reproductive, and endocrine systems. Sleep deprivation can make you experience:

• Disruption in hormone levels, like prolactin, which plays a role in ovulation
• Increased inflammation and oxidative stress
• Weight gain and metabolic imbalance
• Lowered immune function, which can affect implantation

Often called the 'sleep hormone', melatonin is the hormone responsible for your sleep.

Melatonin's Role in IVF Success

Melatonin is also a potent antioxidant, which protects from the damage of cells and eggs.

Two key studies underscore its importance during IVF treatments:

Journal of Assisted Reproduction and Genetics:

Melatonin supplements were given to patients undergoing IVF treatments, who supposedly had better egg quality and improved development of the embryo.

Gynecol Endocrinol Journal:

In a two-cycle IVF study, melatonin supplementation improved fertilization rates (77.5% vs. 69.3%) and embryo quality (65.5% vs. 48%).

The discovery sheds light on the fact that melatonin from sleep and also supplemental melatonin can have positive effects on the outcomes of IVF.

Should You Take a Melatonin Supplement During IVF?

Melatonin supplements are created differently by various brands. It is better to discuss the right brand and the correct dosage for your particular requirement, although it is safe in low doses. Interference with medication might make the doses not right for you.

You can attain melatonin from natural food sources as well. You do not only have to rely on melatonin medication. Some of the best food options for melatonin can be eaten as one of the best sleep practices during IVF:

Best Natural Sources of Melatonin

Some excellent sources of melatonin are plant-based foods. There is a substantial increase in the melatonin levels with the consumption of pineapple, orange, and banana (whole or as juice). This intake also enhances antioxidant activity in the bloodstream.

Other foods high in melatonin include:

• Oats
• Cherries
• Walnuts
• Tomatoes
• Barley
• Rice

These foods not only support better sleep but also provide fiber, antioxidants, and fertility-friendly nutrients like folate and vitamin C.

Healthy Sleep Tips During IVF

Good sleep hygiene can improve your chances of IVF success, whether you are in the first IVF cycle or post-embryo transfer. Follow this guideline:

Set a Sleep Schedule

Maintaining sleep hours is necessary. Maintaining going to bed and waking up at the same time every day (including weekends) can improve your chances of a successful IVF. A good 7 to 8 hours of sleep per night is perfect.

Keep Your Bedroom Cool

For a peaceful sleep, the best room temperature is 60 - 67°F (16 - 19°C).

Cut Caffeine

Your body is sensitive during IVF treatments; hence, avoiding caffeine 4-6 hours before bedtime is mandatory.

Limit Screens

Turn off the TV and keep the phone away 30 minutes before bed, as the blue light emitted from the gadgets affects melatonin production.

Create a Wind-Down Routine

Signal your brain that it is time to sleep with peaceful practices such as a warm bath, lavender aromatherapy, or gentle music.

Manage IVF-Related Stress

Enhance your mental health and sleep quality during IVF through meditation, prenatal yoga, or journaling, which can significantly reduce stress and anxiety.

A Melatonin-Rich Snack Idea

Here's a sleep-inducing snack you can try:

Overnight Oats with Banana & Cherries

• ½ cup oats
• 1 ripe banana (mashed)
• ¼ cup tart cherries (fresh or dried)
• 1 tbsp chia seeds
• ½ cup almond milk
• Cinnamon (optional)

Let it sit overnight in the fridge and enjoy it chilled in the morning or as an evening snack.

Final Thoughts: Prioritize Sleep Like Medication

Sleep is another tool that, if used correctly, can prove to be one of the most important parts of your fertility plan. Improving your sleep, either through dietary changes or lifestyle changes, can directly affect the chances of IVF success. Poor sleep, on the other hand, can raise inflammation, throw your hormones off balance, and negatively affect the quality of the eggs.

Before choosing melatonin supplements for improving sleep, discuss with your infertility specialist in Gangtok. However, it is important to know how a good rest and a peaceful sleep can be the most powerful medicine and an important tip for better sleep during IVF.

Frequantly Asked Questions