Even though the connection with sleep and infertility is not completely understood; however, it is recognized that the quality and quantity of your sleep influences sex hormones, sperm production, ovulation, immune factors, weight gain, mood and stress levels. With that said, here are some easy and natural ways to improve your sleep. 

1. Turn off your phone

In today’s society, we are almost surgically attached to our phones, iPads, laptops, etc. And while the devices keep us informed and connected, they are also harm us when it comes to our sleep.  Smartphones and other gadgets emit blue wavelengths. These wavelengths suppress the production of melatonin in our bodies. Melatonin is a natural hormone that makes you feel sleepy. Also, the light given off by your devices can actually stimulate the mind, thus causing poor sleep. So as hard as it may be, buy a regular alarm clock and turn off the phone.

2. Keep a sleep schedule

Sleep is just as important to proper health as eating healthy-wholesome foods. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying out late every single night will eventually take its toll. Make a sleep schedule and do your best to stick to it.  Lack of sleep has been proven to increase blood pressure, depression, weight gain and stress. Why do this to yourself when you don’t have to? Once you set your sleep schedule, your body will react favorably.

3. Meditation

How many of us groan when we hear the word “meditation”? Meditation really isn’t difficult but people constantly tell themselves it can’t be done because they can’t shut off their minds. But what most people don’t realize is the goal of meditation is not turning off your mind or your thoughts. Meditation helps you cope better while telling your sympathetic nervous system to relax. When the thoughts come in, you should acknowledge them but do not dwell on them. That’s what meditation helps you do. And there are many different types of meditation. For beginners, guided meditation tends to work best because you are listening to somebody guide you through the journey. Why not give it a try? 

4.  Bedtime Yoga

Yoga is an ancient Indian practice that combines physical exercise, mental clarity and spiritual beliefs all rolled into one discipline. Bedtime yoga poses are very low-key and quite simple. Utilizing yoga just before going to bed can signal to your brain that slumber time is approaching. Poses such as forward bends, happy baby pose, cross-legged bends and corpse pose all have been shown to help the body prepare for restful sleep. Also for those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind.

5. Nutrition

Besides avoiding caffeine before bed or all together, we advice some of our clients to avoid foods that contain tyramine. Tyramine increases the release of the brain stimulant epinephrine. Foods with high tyramine content include: bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, sausage, spinach and tomatoes. 

In our clinic, each formula to treat insomnia is custom made for each individual for best results. Here are some Chinese nutritional tips that are safe and effective for some minor sleep impediments. 

• For insomnia with restlessness and emotional instability: make a tea of wheat bran, licorice root and dates. Drink three times daily until symptoms are improved. 
• For insomnia by itself: boil mulberry tea and drink 1/2 cup before bedtime 
• For insomnia with anxiety: toast 1/4 cup amaranth in the oven until slightly brown, remove and steep in a cup of hot water for five minutes and sip for immediate relief of anxiety or before bedtime for insomnia.  

There are many other ways to fight insomnia too, but these are some of the best. Give these five methods a try and then focus on the ones that resonate with you. Over time, your body and mind will thank you and there won’t be any harsh side effects…just good sound sleep. Sweet dreams!