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Our routines may be different due to social distancing, but maintaining a healthy sleep schedule is still important! Sleeping well is essential to both physical and mental health. Getting a good night’s sleep let's the brain and body refresh and restore. This allows your body to regulate important fertility hormones and systems. The same part of the brain which controls your sleep/wake hormones also regulates a daily release of reproductive hormones. Long term lack of sleep can have a direct impact on the release of luteinizing hormone (LH), the hormone which triggers ovulation. Sleeping well is important when it comes to maximizing your fertility!
Now that many of us are staying home, our sleeping habits may be vulnerable to change. However, keeping up with healthy sleeping patterns will help us feel the best we can while staying home. Here are a few ways to stick to a healthy sleep schedule:
Sleep 7-9 hours a night. While everyone’s needs vary, the average sleep needed is 8 hours a night. When you’re deciding when to go to bed and wake up every day, keep this in mind!
Go to bed and wake up at similar times everyday. This will allow your body to get into a consistent routine, which will help you fall asleep faster and wake up feeling refreshed. It’s helpful to keep your sleep and wake time similar every day, even on the weekends!
Limit alcohol and caffeine consumption close to bedtime. This can help you get to sleep faster. Also, eating large amounts of food before bed can disrupt your sleep. If you’re hungry at night, try sticking to a lighter snack!
Avoid electronics close to bedtime. The light given off by our phone, computer, or TV screens activates our brains, making it harder to wind down. Instead of going on your phone or watching a show before bed, try reading a book, or meditating!
Exercise during the day. This makes you fall asleep faster, as well as ensures a deeper sleep. Any type of exercise, light or rigorous, is helpful! At home exercises are a fun and easy way to be active while staying inside.
These are just a few ways to keep up a healthy sleep schedule. Sleeping well is important for health, wellness, and fertility. In these times of uncertainty, keeping a healthy sleep schedule can help you feel more in control of your mental and physical health.
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