Proven Sleep Hacks That Optimize Reproductive Health and Banish Poor Sleep For Good

We’re digging into how to optimize sleep to improve fertility.

Good sleep is the cornerstone of optimal fertility. However, so many of us are struggling with sleep.

Whether it's falling asleep, waking up at night or feeling tired all day.

And sleep aids are a bandaid and do not provide the restorative sleep needed for reproductive health.

The good news is there are targeted strategies that help to improve your sleep.

Sleep hygiene is imperative, but it’s more than a consistent bedtime routine and sleeping in a clutter-free dark room.

When we address the biochemical reasons why sleep is disordered in the first place, our sleep comes back online.


In today’s episode, you’ll learn:

1. Why sleep is essential for someone who is TTC
2. The link between adrenal insufficiency and sleep (i.e. if your cortisol is high before bed, you’ll have trouble falling asleep)
3. Blood sugar imbalance and why poor sleep impacts your blood sugar the entire next day (i.e. how to stop the vicious cycle)
4. Hormone imbalance and the impact on sleep
5. Supplement and diet/lifestyle strategies to optimize your sleep

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HIGHLIGHTS:

3:41 WELCOME KATY BRADBURY

4:37 SLEEP STRUGGLES

• So many people struggle with sleep and spend years relying on sleep aids

5:55 THE IMPORTANCE OF SLEEP WHEN TTC

• Poor sleep leads to a poor lived experience.
• How a bad night’s sleep affects your hormone production
• So many adverse effects that stem from sleep deprivation
• A sleep issue is usually alongside other health issues
• If you haven’t optimized your sleep, you’re missing a huge healing opportunity to improve your fertility
• The problem with over-reliance on melatonin supplementation

10:46 WAKING UP IN THE MIDDLE OF THE NIGHT

• Your circadian rhythm and HPA Axis Dysfunction
• We evolved to wake up with the sun and go to bed at night.
• The importance of working with our body's natural rhythms
• Avoiding blue light exposure in the evening
• If there's mental and emotional stress, it's going to have a knock-on effect on sleep
• Get Pregnant Naturally | Episode 390: Why Addressing These Little Glands Matters for Egg Health and Even POI
• Blue and green light and melatonin production

16:00 SLEEP APNEA

• 25-35% of people with hypothyroidism also have sleep apnea.
• Many people have sleep apnea and never know it.
• Symptoms of sleep apnea
• Get Pregnant Naturally | Episode 103: Healthy Sleep, Sleep Apnea And Why It Matters For Fertility with Dr. Mark Burhenne
• Snore Lab App
• Methods to reduce the impact of sleep apnea and improve jaw and facial muscle tone

21:14 LEAKY GUT & SLEEP

• How gut dysbiosis can increase cortisol levels at night

26:19 ANXIETY & SLEEP

• The relationship between anxiety and neurotransmitter release
• How spending more time in the parasympathetic nervous system can activate calming neurotransmitters for better sleep
• The more time we spend in calming mode, the better our sleep.
• Othership App | Guided Breathwork

29:14 ENVIRONMENTAL TRIGGERS

• Tips for creating an environment that is conducive to sleep

21:12 ALCOHOL & SLEEP

• When you're on the fertility journey, minimizing alcohol is key.
• Take a deeper look at how you’re using alcohol and identify healthier substitutes.
• Alcohol-induced sleep is not restorative sleep.

34:21 CAFFEINE & SLEEP

• There’s a considerable amount of individual variability when it comes to tolerance to caffeine
• Prioritize making your afternoon caffeine-free

36:47 MAGNESIUM DEFICIENCY

• 85% of us are deficient in magnesium.
• Symptoms of magnesium deficiency

37:48 BLOOD SUGAR IMBALANCE

• Blood sugar is one of the biggest and most overlooked reasons for sleep issues
• If you have a blood sugar imbalance, you need to start looking at breakfast

29:26 HORMONE IMBALANCES, VITAMINS D & B6

• It’s important to look at the broader picture and address the root causes
• Get Pregnant Naturally | Episode 394: Why This Deficiency Can Negatively Impact Egg Health and Sperm Health
• Vitamin D can noticeably help your sleep quality and increase your sleep duration.
• B vitamins and hormone production are closely linked within the body.
• The calming effects of vitamin B6 on insomnia and mood disorders
• Get Pregnant Naturally | Episode 397: What exactly makes a great fertility diet? Keto? Paleo? Carnivore? Vegan?

42:44 THE FINAL WORD ON MELATONIN

• Sleep is a critical piece of the puzzle.

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Book your Supercharge Your Fertility Discovery call here with your partner

During our call, we’ll be discussing what you have tried so far and where you’ve faced challenges. This can feel stressful but is designed to help us get to the root cause of your fertility issues and will help me to give you the best possible action plan at the end of the call. However, to reassure you – on this call we won’t be digging into the trauma associated with infertility/miscarriage/loss – rather we are focused on solutions and an ACTION PLAN as to how our Fab Fertile Method can help you get pregnant naturally. 

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