When it comes to improving fertility, we often focus on diet, exercise, and supplements—but one of the most powerful and overlooked tools is sleep. In his bestselling book Why We Sleep, neuroscientist Matthew Walker highlights how even small amounts of sleep deprivation can significantly impact both male and female reproductive health.
The Science Behind Sleep and Reproductive Hormones
Sleep plays a crucial role in regulating the hormones that control our reproductive systems. Disrupted or insufficient sleep interferes with the production and timing of these hormones, leading to measurable declines in fertility.
The Impact of Sleep on Male Fertility
Men who sleep only 5–6 hours per night produce significantly less testosterone than those who get 8 hours. This drop in testosterone can mimic aging by up to 10 years. Sleep deprivation is also linked to:
- Lower sperm count
- Reduced sperm motility
- Higher rates of sperm abnormalities
The Impact of Sleep on Female Fertility
Women who sleep less than 6 hours per night show a 20% reduction in follicular-releasing hormones that are essential for ovulation. Sleep loss may also cause:
- Irregular menstrual cycles
- Lower chances of conception
- Disrupted timing of reproductive hormones
The Hidden Risk of Shift Work
Night-shift workers and people with irregular sleep schedules face even greater challenges. Circadian rhythm disruption can significantly impair hormonal function and reduce fertility outcomes for both men and women.
The Takeaway: Prioritise Your Sleep
If you’re trying to conceive—or simply want to support your reproductive health—getting 7–9 hours of high-quality sleep each night is one of the simplest and most effective steps you can take. Prioritising sleep is not just about feeling rested—it’s a foundational part of fertility and hormonal balance.