When looking to improve fertility outcomes you often need to adjust habits for your waking life as well as your sleeping life. Here are five reasonable suggestions for you.
Create a sleep routine and stick to it: Perhaps it's a magnesium spritzer before bed as you are reading something not on a screen or a hot bath. Try and go to bed and wake up at the same time.
What you eat and drink: Avoid caffeine in the afternoon. Remember, one cup of black tea or coffee is fine, but don't consume multiple cups of either throughout the day. Too much caffeine or having it too late in the day could create issues for falling asleep. Same with alcohol. A glass of wine on occasion shouldn't be an issue for most people. Multiple glasses can cause you to wake up at night and have trouble falling back asleep.
Sleep environment: Your bedroom needs to be a place where you can truly unwind. Ideally the bedroom is only for sleeping and isn't doing double duty as an office. Would you benefit from black out curtains to prevent street lights shining in? Get them. Do you need to upgrade your pillow? Treat yourself. Your neck will thank you too. Personally I enjoy having my air purifier hum all night long like a sound machine. Is your dog in bed itching or licking their paws? Time for flea meds or maybe an allergy shot for them.There is no time like the present to revamp your bedroom to turn it into the sleep sanctuary you need.
Create a peaceful evening: You really don't need to work all night. Turn notifications off from slack after 6pm. Does your mom stress you out? Mute her also. The evening, when everyone is tired isn't the best time to have a heavy conversation with your loved ones. Somethings are better put off for tomorrow.
Move your body during the day: Very few people can have vigorous work outs daily. Aim for a moderate workout. Non-heated yoga, Pilates or non-radical hiking. Look to move your body for 30-45 minutes each day. Go on a walk in the morning to activate Vitamin D in your skin or go in the evening as you wind down from your walk day. Heck, if you can do both, do both! At Abe & Ida we are huge fans of walks. Walk your dog, walk with friends, walk by yourself and observe the trees and the birds.
