Difficulty sleeping at night can affect fertility. Don’t worry; there are several ways to overcome insomnia and improve fertility.
Have you ever experienced difficulty sleeping or insomnia? This condition involves difficulty sleeping at night, even when you have the opportunity and enough time to rest. Be careful, as prolonged insomnia can be harmful to your health and fertility.
There are many factors that cause or trigger insomnia, ranging from consuming caffeine to alcohol. Even psychological issues like depression, stress, and anxiety disorders can contribute.
The Impact of Insomnia on Fertility
According to a study published in the Syiah Kuala journal, there is a link between sleep patterns and fertility. Lack of sleep can affect the process of conception or ovulation in women.
This is because ovulation is influenced by luteinizing hormone. However, excessive levels of luteinizing hormone can cause reproductive organ disorders. This condition is influenced by low levels of melatonin due to lack of sleep.
Tanya Ferly tentang Promil?
Additionally, menstrual problems lasting more than 7 days, severe menstrual pain, and premenstrual syndrome are closely related to poor sleep quality.
Causes of Insomnia
There are several causes of insomnia that you should be aware of:
1. Primary Insomnia
Primary insomnia refers to difficulty sleeping caused by various factors. Often, conditions that trigger stress can be one of the causes, such as work or financial issues or stress caused by a grieving event.
Other factors that can cause primary insomnia include:
Irregular sleep schedules, such as shift work
Unhealthy bedtime habits, like eating too much, using smartphones, computers, or watching TV before bed
Environmental factors, such as bright lights, noise, or temperatures that are too hot or cold
Jet lag
Secondary Insomnia
Secondary insomnia can also be caused by various medical conditions or diseases, including:
Psychological disorders: These can include anxiety disorders, depression, bipolar disorder, and post-traumatic stress disorder (PTSD).
Conditions causing pain or discomfort at night, such as:
Musculoskeletal disorders: For example, arthritis and fibromyalgia
Urinary issues: Conditions like prostate enlargement and diabetes, which cause frequent trips to the bathroom at night, disrupting sleep quality
Digestive disorders: Such as GERD, which causes a sensation of fullness or burning in the stomach while lying down
Respiratory disorders, such as chronic obstructive pulmonary disease (COPD) and asthma, which can cause anxiety due to difficulty breathing.
Other health disorders, such as:
Sleep disorders, like sleep apnea and restless leg syndrome, which can cause sufferers to wake up multiple times during the night.
Neurological disorders, such as Alzheimer’s disease or Parkinson’s disease, which can disrupt brain chemicals responsible for regulating sleep and wakefulness.
Unhealthy lifestyle habits, such as:
Smoking
Excessive consumption of caffeinated and alcoholic beverages
Use of medications that can cause or worsen sleep disturbances, such as:
Asthma medications like theophylline
Antidepressants
High blood pressure medications
Medications containing caffeine
Ways to Overcome Insomnia
Don’t worry, there are several ways to address insomnia:
1. Consume Healthy Foods
One way to tackle insomnia is by eating healthy. It’s best to avoid foods high in saturated fats and complex carbohydrates before bedtime. Consuming such foods can make the digestive system work harder, making it more difficult for the body to rest.
2. Practice Relaxation
You can also try various relaxation methods, such as Pilates and yoga. These activities can help provide calm and comfort, making it easier for the body to fall asleep. Additionally, activities like taking a warm bath can also promote better sleep.
3. Reduce Alcohol and Caffeine Intake
Another way to address insomnia is to avoid consuming alcohol, coffee, tea, or other caffeinated beverages before bedtime, as they can interfere with sleep. Instead, opt for healthier options like water or milk, which can help the body relax and sleep more easily.
4, Adopt a Healthy Lifestyle
You can adopt a healthy lifestyle by reducing stress, managing your diet, and engaging in regular exercise. Some types of exercise, such as swimming, yoga, and jogging, can improve sleep quality.
5. Avoid Smoking Before Bed
Remember to avoid smoking before bed, as it can make it difficult to sleep. Otherwise, you might find yourself awake throughout the night.
6. Maintain a Positive Mindset
Insomnia can result from excessive anxiety or worry, which makes it hard to sleep. Therefore, try to maintain a positive outlook to stay calm. Meditation before bed can help relax your mind.
Seek Medical Help if Needed If necessary, consult a psychologist or psychiatrist for counseling and psychotherapy. These are some ways to address insomnia that might affect fertility. If you’re trying to conceive, ensure you get enough rest and avoid staying up late.
This article has been medically reviewed by Dr. Chitra Fatimah.
Source:
Hale, L., et al. (2017). Youth screen media habits and sleep: sleep-friendly screen-behavior recommendations for clinicians, educators, and parents. Child Adolesc Psychiatr Clin N Am. 2018 Apr; 27(2): 229–245.
Debellemaniere, E., et al. (2018). Using relaxation techniques to improve sleep during naps. Ind Health. 2018 May; 56(3): 220–227.
Friendrich, A., et al. (2018). Sleep better, feel better? Effects of a CBT-I and HT-I sleep training on mental health, quality of life and stress coping in university students: a randomized pilot controlled trial. BMC Psychiatry. 2018; 18: 268.
Sanjaya, A., et al. (2022). Pengaruh kualitas tidur terhadap kesuburan: kajian literatur. Jurnal Kedokteran Syiah Kuala 22 (4): 295-301.
