When you're trying to conceive, you’ve probably heard the usual advice: eat nourishing foods, take your prenatal vitamins, track ovulation. And while there’s no single “secret” that guarantees pregnancy, new research suggests that one often-overlooked factor—sleep consistency—may play a helpful role.
A recent pilot study from Washington University and collaborating institutions looked at how women’s sleep patterns might influence the time it takes to conceive. What they found doesn’t mean sleep alone will change everything—but it does highlight another area you can gently support while you’re on this journey.
The study at a glance
Between 2015 and 2017, 183 women trying to conceive wore actigraphy watches (think of them as scientific Fitbits) to track their sleep and activity for two weeks. Researchers then followed these women for up to a year to see how long it took them to become pregnant.
The standout finding? It wasn’t about how much they slept—it was about how steady their sleep schedule was.
Researchers noted that less regular sleep patterns were associated with a longer time to conception.
Why might sleep consistency matter?
Researchers believe it could have to do with our internal biological clocks. When our sleep schedule swings around a lot—what scientists call “chronodisruption”—it can affect hormonal rhythms that support ovulation and menstrual regularity.
These include:
- Melatonin, which helps protect reproductive cells
- LH and FSH, hormones essential for healthy ovulation and cycles
Small, supportive steps you can try
There’s no perfect routine, and you shouldn’t feel pressure to do everything perfectly—especially if you’ve already been trying for some time. But if you’re looking for simple, low‑stress changes to support your overall health (and possibly your fertility), here are a few ideas:
- Keep your bedroom cool and dark to help signal your body it’s time for rest
- Put screens away at least 30 minutes before bed to protect melatonin production
- Limit caffeine after lunch—it can linger in your system
- Try to avoid large meals right before bed
- Build a wind‑down ritual: read, stretch, journal, or take a warm shower
- Aim to go to bed and wake up around the same time every day—even on weekends
A gentle reminder
This research doesn’t mean that fixing your sleep will be the answer. Fertility is complex and deeply individual, and many people who do everything “right” still face challenges.
But if you’re looking for one more way to care for your body—and you want something actionable that’s within your control—experimenting with a consistent sleep schedule is a kind place to start.
One step at a time, with compassion for yourself along the way.
