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00:00:00 Sleep is essential for hormone balance, stress resilience and our overall fertility. When we sleep our body undergoes crucial repair and detox processes that are essential for hormone production and our fertility health. Poor sleep however could lead to elevated cortisol levels, dysregulated blood sugar balance and these things can impact our hormone balance and therefore our reproductive health. And it's not just a female issue either. We know that men reproductive health. And it's not just a female issue either. We know that men just get five to six hours sleep and I have significantly lower testosterone
00:00:39 levels which impacts their fertility. So how do we support sleep for fertility? Well it's all about supporting your circadian rhythm or your sleep wake cycle and we can do this with several ways. So first of all you want to be waking up and going to bed at roughly the same time every night including waking up and going to bed at roughly the same time every night including weekends. We want to be getting natural daylight into our eyes first thing within about 60 to 90 minutes of waking if not sooner and we equally want to make sure
00:01:15 that we're not stimulating ourselves late into the evening, the early evening or an hour before bed for example. So avoiding the TV, laptops, phones and scrolling all of these things emit the blue light which disrupts our melatonin scrolling all of these things emit the blue light which disrupts our melatonin production which is our sleep hormone which also happens to be a great fertility antioxidant as well. So we want to be supporting healthy melatonin levels. Other things that we can do include exercising first thing as well when we have this natural rising cortisol in the morning and we want to be
00:01:53 avoiding things like caffeine from about midday one o'clock absolute latest and don't forget if you are reducing coffee intake that other things contain caffeine as forget if you are reducing coffee intake that other things contain caffeine as well so things like dark chocolate, matcha or green tea, black tea and even kombucha. And some other things that you can do include taking magnesium glyc inate in the evening. Now this mineral is really great for supporting and aiding
00:02:22 relaxation and it might also help with sleep so you could take that about an hour before you go to bed. And finally if you do feel stressed from a very busy hour before you go to bed. And finally if you do feel stressed from a very busy and stressful day there may be some mindfulness some meditation or breath work or journaling in the evening to help you wind down. Now I like to set a bedtime routine about an hour before you go to bed so I do this with all of my clients where you turn all of your devices off and you get your body ready for sleep so
00:02:57 you might be preparing your breakfast for the next morning you might be getting you might be preparing your breakfast for the next morning you might be getting your clothes ready for the next day but nothing that's going to be emitting that blue light and stimulating you. And then once you've done that maybe spend about 20 minutes to half an hour on some relaxation so that could be a bath, it could be reading, it could be some of those activities we talked about in terms of the mindfulness and then get into bed at a decent time about 10 o'
00:03:28 clock would be perfect if not earlier. And then again read a little bit before bed would be perfect if not earlier. And then again read a little bit before bed and this should really set you up for a great night's sleep.
