Sleep Debt Affects Female Fertility Too
by Dr Joseph Mercola

Seventy percent of Americans suffer from a sleep disorder, most of which remain undiagnosed and untreated. Sleep is not only essential to one's quality of life and overall health, but it also plays an important role on one's fertility.

A woman's brain and organ systems -- including the reproductive system -- are restored through sleep, thus long-term sleep suffering can be linked to problems in relationships, mood, immunity and hormone imbalance. Sleep loss could also lead to menstrual irregularity, a factor that can delay the time it takes to conceive.

To discover the affect sleep has on fertility, researchers took a poll of women who have sleep-deprived professions, such as flight attendants and late shift nurses. According to the study, half of the women tested had irregular menstrual cycles, while others stopped ovulating altogether.

Another influence on ovation and reproductive hormones is the amount of daily light exposure. Lack of sunlight can trigger depression, which in turn suppresses fertility. Further, researchers found they could alter the length of women's menstrual cycles by exposing them to artificial light (around the middle of their cycles) as they slept. They discovered that the hormones that trigger ovulation are tied to the body's biological clock.

To make certain one is getting enough sleep and daylight in their daily routine, some suggested guidelines include:

Meet your sleep needs: The optimal amount of sleep is 8 hours, although this may vary from person to person.

Go outside: The suggested amount of sunlight on a daily basis is about an hour.

Don't work irregular hours if you can help it: Late night and overnight work schedules are linked to menstrual irregularities, reproductive disturbances and risk of adverse pregnancy.

Keep your sleep and wake times the same: Aim to go to bed and wake up at the same time every day, including weekends.

Calm your mind: Before bed, avoid activities that keep your mind racing, and instead relax into a peaceful sleep.

Modify lighting: Turn down dimmer switches and use low-wattage bulbs in the evening.
Bella Online November, 2004

DR MERCOLA'S COMMENT: As noted in the above article, light and sleep play a major role in fertility, as lack in either area can lead to a delay in conception. These findings don't come as a surprise to me, as the therapeutic benefits of light therapy and the various ways it is used to treat health issues like depression and regulation of menstrual cycles was covered in a past newsletter article.

At this time of year, lack of sunlight becomes of significant importance, as we are approaching the peak season for depression and will soon be faced with the months that provide us with the least amount of sunshine. So what can you do?

Many people struggle with getting a good night sleep. If you struggle with this, please read my sleep guidelines. Please also understand that improving your melatonin levels are key to getting a good night's sleep, so make sure you have exposure to bright sunlight in the daytime and sleep in absolute darkness at night. I strongly recommend installing black out shades and/or curtains in your bedroom.

If you don't have them already installed you can go to the grocery store and cut out some large pieces of cardboard to fit your window. It is important you sleep in cave-like darkness and not be able to view your hand in front of your face. Remember no night lights or clock radio lights and never turn on the light should you need to get up and use the rest room. Any small amount of light will instantly shut off your melatonin production. Please also remember that any alcohol use is a sure fire way to stop your body's production of melatonin for that night.

One way you can compensate for the lack of sunshine is by using full spectrum lights. The full spectrum bulbs are compact fluorescents that can screw in a normal fixture. I have used these bulbs for many years, and they have provided an enormous benefit in my ability to tolerate the miserable cold and dark winter months.

An additional way you could avoid depression is by taking cod liver oil. Regular consumption of high-quality cod liver oil will give you all the essential benefits of omega-3 fatty acids that are useful in warding off depression.

Getting an adequate amount of sleep is the other critical component to keeping your menstrual cycle regular. If you are having a difficult time getting to sleep, I strongly encourage you to review the sleep guidelines that seemed to help many of my patients.
www.mercola.com
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