3 Home-Based Ways to Improve Fertility Naturally
1. Get a Good Night’s Sleep
Turn off your phone and computer by 9 p.m. and aim to be in bed by 10. The American Society of Reproductive Medicine recommends 7–8 hours of sleep per night, but many fertility practitioners encourage closer to 8–9 hours. Poor sleep can disrupt your body’s natural circadian rhythm and interfere with the release of key sex hormones.
A well-rested body is more likely to make balanced food choices the next day. On the flip side, sleep-deprived bodies often crave caffeine and quick carbs—plus, late-night snacking tends to lean more processed than nourishing.
If you're working on improving fertility, sleep is one of the best places to start. I wrote a full post about how sleep affects reproductive health—you can read it here
2. Eat a Protein-Rich Breakfast
Some doctors recommend aiming for a breakfast that’s around 45% healthy fat, 30% protein, and 25% carbohydrates. Some blogs even suggest 30g of protein first thing—but that’s a lot if you’re not used to it.
Personally, I treat my morning like it has two breakfasts. First breakfast happens within 30 minutes of waking up—usually something simple like turkey sausage and tea (never caffeine on an empty stomach!). Second breakfast is more substantial and helps carry me through the morning.
3. Get Morning Sunshine 3–5 Times a Week
Vitamin D plays an important role in fertility, egg quality, bone strength, and miscarriage prevention. Morning sun exposure also boosts nitric oxide in the body, which helps improve blood circulation—critical for healthy eggs and uterine lining.
