Sleep and fertility are affected due to seasonal changes, most notably during the summer. The rise in temperature, longer daylight hours, and more sun exposure have a significant effect on fertility and sleep. The duration of daylight during the summer provides a great chance of aligning our wake and sleep schedules with the internal body clock, thus improving hormonal equilibrium and reducing stress, which can beneficially impact reproductive health.
We spoke to Dr Chinmayie, MBBS, MS (Obstetrics and Gynaecology), FRM, Senior Consultant, Fertility Specialist, Hyderabad, who explained how longer days and more sunshine can improve sleep patterns and fertility.
Sleep and Hormone Production
Sleep is essential for oestrogen and progesterone production in women, which is essential for regulating menstrual cycles and ovulation. Similarly, it enhances the production of testosterone in men, which is vital for sperm production.
How Poor Sleep Affects Fertility
Poor or inadequate sleep leads to hormonal imbalance and other fertility problems, making it challenging to conceive healthily. "In women, poor sleep impacts menstrual cycles or ovulation, leading to irregular periods or anovulation. On the other hand, chronic sleep deprivation reduces testosterone levels, resulting in decreased sperm production, sperm quality, and motility in men," said Dr Chinmayie.
Also Read: Summer’s Role In Detoxing The Body: How Sweating Helps Improve Reproductive Health
Harnessing the Benefits of Summer for Better Sleep and Fertility
By taking advantage of summer, one can successfully restore healthy sleep patterns and promote fertility. "With the days becoming longer, regular exposure to sunlight, particularly in the morning, enables the body to synchronise its internal clock. This improves good sleep quality and balances hormone production," added Dr Chinmayie.
It also becomes simpler to develop a sleep habit that promotes bedtime and early rising. When sleep habits are regular and sleep time is sufficient (7-9 hours at night for most adults), fertility rates improve.
Importance of Circadian Rhythm and Melatonin
Sleep time, based on a 2020 study, is mostly determined by the circadian rhythm that, in turn, is controlled by the level of melatonin influenced by exposure to light. Thus, sunlight exposure is a major factor in determining sleep time.
A well-regulated circadian rhythm, which governs sleep-wake cycles, supports melatonin production, helping to signal the body when it's time to sleep. It also boosts serotonin release, a mood-stabilising neurotransmitter that helps reduce cortisol, a stress hormone.
Tips for Improving Sleep Quality and Fertility
- "Improved sleep quality is also facilitated by sleep hygiene techniques, such as reducing caffeine consumption, establishing a calm sleeping environment, and limiting screen time before bed. Deeper and more peaceful sleep is essential for controlling the hormonal imbalances impacting fertility," advised Dr Chinmayie.
- Moreover, the focus on relaxation and self-care during the summer presents a chance to boost fertility naturally.
- Incorporating mindful practices, such as meditation, gentle evening routines, and an active lifestyle can further enhance reproductive health.
By following these measures, one can create a nurturing environment for the body to reset, heal, and support reproductive wellness.
Bottomline
Dr Chinmayie concluded, "The synergy of longer days, greater exposure to sunlight, and better sleep habits makes summer the perfect season to focus on fertility. By synchronising our natural sleep patterns with the longer daylight hours and benefiting from the mood-enhancing properties of sunlight, one can control the hormones that affect reproductive health."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]