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Monday Q&A video 2. Sleep

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Sleep and Fertility


How sleep impacts your fertility and some practical tips if you are not getting enough shut-eye

Hi, I’m Sonia and I’m a fertility coach with Fertilligence.

And today is Q&A Mondays!

In these series, I am answering YOUR questions about all things fertility — everything from lifestyle hacks to boost fertility to handling things when pregnancy DOESN’T happen so fast.

If you have questions, be sure to post your questions in the comments below, and I’ll answer as many as I can in future videos.

So, onto today’s question: With a full time job, how can you sneak in the sleep you need during infertility?

This is a great question and it makes me so happy that you’re asking about Sleep.
As we explain in the Fertilligence App and in our coaching sessions with clients,
Sleep is key for hormonal balance.
Not getting enough sleep may disrupt menstrual cycles and ovulation in women, and lead to reduced sperm quality and concentration in men.
Insufficient sleep is also linked to a number of other fertility-disrupting lifestyle factors,
such as weight gain, caffeine overuse, high stress levels, and tension with your partner, friends, family andco-workers.

So, at Fertilligence, we encourage you to aim for 7-8 hours of restorative, uninterrupted sleep every night.

Of course,this is easier said than done, right? Infact, according to the National Sleep Foundation, 70% of Americans don’t get enough sleep.

is it that you’re going to bed too late?

Or, once you’re in bed, do you take forever to fall asleep?

Or, do you fall asleep easily but you wake up several times during the night?

Once you’ve identified your barriers, let’s address them with practical tips:

  • If you’re not getting enough sleep because you get sidetracked working, scrolling through social media or watching Netflix… and you end up going to bed passed midnight, I would encourage you to set up an alarm to remind yourself of your bed time. Make it a non-negotiable: once the alarm goes off, you drop what you’re doing
    and you start your night routine.
  • If you’ve identified your problem is that it takes you a long time to fall asleep, I would encourage you create a relaxing environment that encourages sleep – use serene and restful colors and eliminate clutter and distraction, make sure the room is dark and the right temperature (not too warm, not too cold). My personal way to

    relax before going to bed is to set aside 5 minutes to practice some deep breathing. This can be incredibly transformational.

  • If you experience insomnia because you’re anxious about things you need to remember for tomorrow, make sure you write a thorough “to do list” before going to bed so you don’t need to worry about remembering anything. It will all be written down and ready for you when you wake up.

  • If your barrier to 8 hours of uninterrupted sleep is the fact that you’re waking up a few times through the night, I would encourage you to avoid drinking or eating at least 2 hours before going to bed, so you’re not dealing with digestion and you don’t need to go to the bathroom during the night. I would also avoid alcohol and avoid caffeine intake after 3pm.

  • And last but not least, if you know you have not had a restorative sleep last night, try to catch up on sleep today, by sneaking a power nap or going to bed earlier tonight.

So this is my answer to today’s question. Now I’d love to hear back from you guys: how do you sneak in some restorative sleep when you’re super busy? Please share so we can all learn from each other!

I’ll see you next Monday! Remember: write your questions in the comments below and I’ll answer as many as I can.

Have a wonderful week, bye!

Be Fertilligent

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Presented By: Sonia, Fertility Coach.
Date: Nov 23, 2020

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