Numerous individuals harbour dreams of starting a family, yet conception doesn’t always come easily for everyone, with multiple factors affecting women’s capacity to become pregnant. If you’re presently attempting to conceive, you might wish to take note, as one specialist has revealed that a particular habit could be hindering your chances of falling pregnant, and it’s something you’d never anticipate.
Whilst browsing on your phone in bed or drifting off to Netflix might seem innocent enough, specialists caution it could be silently sabotaging fertility. Mr Himanshu Borase, consultant gynaecologist and specialist at Family First Fertility network, a platform connecting people with trusted clinics and treatments across the UK, says he is witnessing increasing numbers of patients whose late-night screen habits are disrupting sleep, with knock-on effects for both male and female reproductive health.
It may appear difficult to accept, but the specialist said it could be affecting your attempts to conceive. This follows previous guidance issued about how you can boost your chances of getting pregnant via your diet.
Mr Borase explained: “Blue light from phones and tablets delays the release of melatonin, the hormone that tells our body it’s time to sleep. Melatonin is not only vital for sleep; it also protects eggs from oxidative stress and supports embryo development so, when sleep is disrupted, fertility can be too.”
According to Borase, numerous patients confess to scrolling social media whilst in bed, watching videos until the early hours or awakening during the night to check notifications. “This shifts the body’s circadian rhythm and increases stress levels, creating a double hit to sleep quality and hormone balance,” he added.
Poor sleep can disrupt the delicate hormonal signals required for reproduction. “It alters LH, FSH, oestrogen and progesterone levels, [which are] all critical for ovulation and menstrual regularity,” explained Borase.
“For men, chronic sleep loss reduces testosterone, sperm count and motility.” Research is said to back these clinical observations, as women sleeping fewer than seven or more than nine hours nightly tend to experience lower IVF success rates, whilst men with chronic poor sleep frequently demonstrate diminished sperm quality.
Prolonged sleep disruption can also worsen existing fertility problems. “In women with PCOS, poor sleep worsens insulin resistance and androgen excess.
“It may also accelerate ovarian ageing and even bring forward the onset of menopause,” Borase warns. Heightened cortisol from sleep deprivation further inhibits reproductive hormones, worsening the issue.
The psychological impact is considerable too, as he added: “Patients struggling with sleep are more anxious, more fatigued and find the fertility journey much harder. It creates a vicious cycle where poor sleep increases stress and stress further disrupts sleep.”
What can I do to better my chances?
Borase emphasises that minor lifestyle adjustments can yield significant results. He suggests implementing a screen ban of at least 60 to 90 minutes before bedtime, with two hours being optimal for those TTC (trying to conceive) or undergoing treatment.
Combine this with a dark, cool bedroom setting and unwind with calming activities such as reading or stretching. For individuals going through IVF or egg freezing, prioritising sleep becomes especially vital.
“Good sleep is a cornerstone of fertility treatment,” he added. “It optimises hormone balance, supports egg and sperm health and helps patients cope emotionally. Simply put, better sleep can mean better outcomes.”