Sleep is very important for a person's physical and mental health. If you lack sleep you can experience a number of health problems, such as cardiovascular disease, hypertension, obesity, diabetes mellitus, low immunity, cancer, depression, and anxiety disorders. Not only that, for women there are a number of dangers of sleep deprivation that affect the reproductive system.
Recent studies have also shown that lack of sleep has an impact on ovulation dysfunction, menstrual irregularities, impaired fertility in women. According to a study, women who experienced decreased egg or ovum reserves were found to be 30 times more likely to experience sleep disturbances.
The Dangers of Lack of Sleep in Women
1. Infertility
There are several reasons why good sleep is so important for treating infertility. Sleep and reproduction are intimately linked and follow a circadian rhythm.
Melatonin, a key hormone released by the brain in response to darkness induces sleep and is responsible for maintaining the body's circadian rhythm. In the same way, the brain synthesizes reproductive hormones in a non-rhythmic pattern throughout the day.
Therefore, any sleep disorder can interfere with the normal production and function of these hormones. Even a few nights of sleep deprivation can interfere with hormone production and stress tolerance.
2. Hormone Imbalance
Lack of sleep not only affects mood and productivity, but also causes an imbalance in the production of certain reproductive hormones that increase fertility. Keep in mind, hormones play an important role in ovulation, as the first step in conception.
Back to the matter of hormone production. Did you know, our body works actively even when we are sleeping. Every night, our endocrine system, which regulates hormones, produces several key hormones involved in conception, including estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). Well, lack of sleep can interfere with these hormones. Of course, these conditions can hinder the natural process of getting pregnant.
“In addition, hormonal imbalance can also cause decreased libido, extreme mood swings and fatigue, exacerbating your problem by interfering with your relationship and intimacy with your partner,” said Dr Anviti Saraf, IVF Specialist, Nova Southend IVF and Fertility, Noida, India.
3. Reduces the Quality of Egg Cells
The blue light emitted by gadgets suppresses sleep-inducing melatonin and protects the egg during ovulation by having an antioxidant effect. Insufficient melatonin production can lead to poor egg quality. Of course, this can lead to fertility problems.
To ensure adequate sleep needs are met, it is recommended to sleep 6-7 hours, but no more than 9 hours. Because too much sleep can also damage fertility.
"According to a recent National Sleep Foundation study, women undergoing IVF (in vitro fertilization) who sleep seven to eight hours each night are 25% more successful at conceiving than those who sleep nine hours each night," says Dr. Nerve.
"Those who sleep less than seven hours are 15% less likely to get pregnant," he said.
Tips to Improve Your Sleep Pattern
1. Maintain a Consistent Sleep Schedule
Establishing a healthy sleep schedule requires consistency. Going to bed at the same time every night and getting up at the same time every morning, including weekends, has been shown to improve sleep quality. Avoid excessive naps, limit them to just one hour.
2. Exercise
Aerobic exercise for 30 minutes every day is not only good for heart health, but can also help sleep. Relax and cut a few calories during the day to enjoy a good night's sleep.
3. Limit the Use of Devices
Blue light from electronics can interfere with our body's natural melatonin production. Try not to use your gadgets an hour before bed and practice relaxation techniques such as meditation, breathing exercises, taking a bath, reading a book, or listening to relaxing music.
4. Bedroom Environment
Having a quiet and dark room helps you fall asleep smoothly. Exposure to bright light should be avoided in the hours leading up to bedtime.
5. Limit Caffeine, Alcohol, or Nicotine
Avoid consuming caffeine of any kind in the late afternoon or evening, such as coffee, caffeinated soda or tea, as even small amounts of caffeine can make it difficult to sleep. Nicotine also has a brain stimulating effect that takes hours to get rid of, and alcohol does the same.
Try to get enough and quality sleep, okay? In order to avoid the dangers of sleep deprivation and maintain physical and mental health.