Seventy percent of Americans suffer from a sleep disorder, most
of which remain undiagnosed and untreated. Sleep is not only essential
to one's quality of life and overall health, but it also plays an
important role on one's fertility.
A woman's brain and organ systems -- including the reproductive
system -- are restored through sleep, thus long-term sleep suffering
can be linked to problems in relationships, mood, immunity and hormone
imbalance. Sleep loss could also lead to menstrual irregularity,
a factor that can delay the time it takes to conceive.
To discover the affect sleep has on fertility, researchers took
a poll of women who have sleep-deprived professions, such as flight
attendants and late shift nurses. According to the study, half of
the women tested had irregular menstrual cycles, while others stopped
ovulating altogether.
Another influence on ovation and reproductive hormones is the amount
of daily light exposure. Lack of sunlight can trigger depression,
which in turn suppresses fertility. Further, researchers found they
could alter the length of women's menstrual cycles by exposing them
to artificial light (around the middle of their cycles) as they
slept. They discovered that the hormones that trigger ovulation
are tied to the body's biological clock.
To make certain one is getting enough
sleep and daylight in their daily routine, some suggested guidelines
include:
-
Meet your sleep needs: The optimal amount of sleep is 8 hours,
although this may vary from person to person.
-
Go outside: The suggested amount of sunlight on a daily basis
is about an hour.
-
Don't work irregular hours if you can help it: Late night and
overnight work schedules are linked to menstrual irregularities,
reproductive disturbances and risk of adverse pregnancy.
-
Keep your sleep and wake times the same: Aim to go to bed and
wake up at the same time every day, including weekends.
-
Calm your mind: Before bed, avoid activities that keep your
mind racing, and instead relax into a peaceful sleep.
-
Modify lighting: Turn down dimmer switches and use low-wattage
bulbs in the evening.
BellaOnline
November, 2004
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