Lack of Rest Weakens Sperm

Effects of Sleep Deprivation on Sperm Quality

Staying up late or experiencing insomnia is an unhealthy habit. If it happens frequently, it can affect sperm fertility and quality..

Staying up late or pulling all-nighters is a common practice among men. Typically, it’s done when watching their favorite shows or simply for playing games. However, if done repeatedly, it can affect health.

Many illnesses are caused by frequently staying up late or pulling all-nighters, requiring medical attention. This condition also apparently affects fertility and can hinder the pregnancy process.

Sperm quality can deteriorate due to the habit of staying up late, which reduces a man’s sleep quality.

Effects of Lack of Sleep on Sperm Quality

Lack of sleep at night is one of the habits that can reduce male fertility. This is because decreased sleep quality can lead to a decrease in sperm quality.

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According to Dr. Gito Wasian, Sp.And, a specialist in andrology at Bocah Indonesia, the ideal amount of sleep for a man is 6-8 hours every night. Less than that can affect the optimal performance of the testes.

“Regulate your sleep patterns. If possible, sleep for 6-8 hours at night. Your sleep should also be sound, with no interruptions. If you wake up frequently, your brain remains active, so the testes don’t perform optimally. It’s at its best from 2-3 in the morning,” says Dr. Gito.

Even though 6-8 hours of sleep is ideal, it doesn’t mean that nighttime sleep can be replaced. For example, if a father works the night shift, staying up all night and only sleeping from 4 am to 10 am, it won’t be good for his sperm,” he says.

According to a study conducted in China, men who get less sleep have fewer perfectly-shaped sperm than those who get enough sleep.

This is because lack of sleep can affect the production of the reproductive hormone testosterone, which is crucial in the sperm production process. Disrupted sleep patterns alter the testosterone rhythm at night without affecting overall testosterone levels.

Additionally, according to the same study, staying up late and poor sleep quality can trigger an increase in anti-sperm antibodies that can damage sperm quality.

These anti-sperm antibodies work by blocking sperm movement, making it difficult for sperm to fertilize an egg. These antibodies can also hinder the embryo implantation process. Therefore, men with a high level of anti-sperm antibodies will have a harder time reaching the egg.

Tips to Improve Male Fertility

Men with healthy sperm have a higher chance of achieving pregnancy. However, this is influenced by lifestyle factors and certain medical conditions. Here are some ways to improve male fertility.

  • Consume healthy foods

  • Exercise regularly but avoid excessive exercise that can cause physical stress

  • Maintain an ideal body weight

  • Get enough sleep, ideally 6-8 hours every night

  • Manage stress effectively to improve sperm quality

  • Quit smoking

  • Avoid consuming alcohol

  • Avoid wearing tight pants, cycling, and hot baths

  • Avoid exposure to harmful chemicals

That’s the explanation of the effects of lack of sleep on a father’s fertility. Make sure to regulate your sleep pattern to maintain sperm quality. Don’t forget to implement the tips above to optimize your planned pregnancy.


  • Liu, M.M., et al. (2017). Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men. Med Sci Monit. 2017; 23: 1842–1848. 
  • Jensen, T.K., et al. (2013). Association of Sleep Disturbances With Reduced Semen Quality: A Cross-sectional Study Among 953 Healthy Young Danish Men. American Journal of Epidemiology, Volume 177, Issue 10, 15 May 2013, Pages 1027–1037. 

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