Sleep
Sleep is an integral part of a healthy person. Getting good quality sleeps allows the body to heal and repair itself. We should aim for around 8 hours of sleep every night. Sleep in complete darkness to improve natural melatonin production.
Melatonin is required for healthy follicle development.
Advice
- Get sleep between 10 pm and 7 am: This is just the ideal but will be dependent on your schedule, but if possible try and be in bed by 10 pm at the latest. You will start to feel better if you can awake when it is sunlight and asleep when it is dark. If you struggle with this you can look at things like blackout curtains and sunrise/light alarms to simulate those conditions at off-times.
- Stop coffee/tea If you’re trying to get pregnant, you should already be limiting your caffeine intake because it constricts blood flow to the uterus. Look at Nettle tea as a better alternative which has the benefit of increasing blood flow to the uterus.
- Keep sleep patterns regular: Try to go to bed and wake up at the same time each day–even on the weekends. You might be reluctant to give up sleeping in on Sunday morning, but if you get into a routine where you’re getting enough sleep each night, you won’t miss it after a while.
- Relax your mind: Practice meditation and/or abdominal breathing.
Look at Yoga Nidra. James Jewell MP3 track can download from amazon (short version). Start listening to before going to sleep. - Spend time outdoors: Just by spending an hour in sunlight can help with your ability to fall asleep and improve its quality. If you need to, break it up into increments that fit into your schedule: have lunch outside, take walks, and play with pets outdoors.