Quality sleep is one of the best ways to support your physical and emotional wellbeing during IVF treatment.
Hormonal medications, anxiety, and changes in routine can all affect sleep. Although occasional poor sleep is common, improving your sleep habits can help you feel more rested and resilient.
Aim for 7–9 Hours
Your body performs much of its repair and hormone regulation while you sleep.
Rather than worrying about getting the “perfect” night’s sleep, focus on creating consistent habits.
Create a Relaxing Evening Routine
About one hour before bed:
- Dim the lights.
- Put away work.
- Avoid checking fertility forums or emails.
- Read a book or listen to calming music.
- Practise gentle breathing or meditation.
Limit Screen Time
Blue light from phones and tablets can reduce melatonin production. Try putting your phone in another rook or switching devices off at least 30-60 minutes before bed.
Keep Your Bedroom Sleep Friendly
- Cool (16–19°C if comfortable)
- Dark
- Quiet
- Comfortable mattress and pillows
Reserve the bedroom for sleep and relaxation where possible.
Watch Your Caffeine
Avoid caffeine after lunchtime if possible.
Remember that tea, coffee, fizzy and energy drinks and chocolate all contain caffeine.
Eat Lightly Before Bed
Avoid large meals within two hours of bedtime.
If you’re hungry, choose a protein-rich snack such as:
- Greek yoghurt
- Cottage cheese
- A handful of nuts
- Oatcakes with nut butter
Gentle Evening Stretch
Try:
- Legs up the wall
- Child’s Pose
- Cat-Cow stretches
- Gentle neck stretches
Only move within a comfortable range.
If You Can’t Sleep
If you’re awake for more than 20–30 minutes:
- Get out of bed.
- Read something relaxing.
- Listen to a meditation.
- Return to bed when sleepy.
Avoid watching the clock.
Helpful Sleep Resources
- NHS Sleep Advice – https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better
- Sleepio (evidence-based CBT-I programme) https://www.sleepio.com/sleepio/nhs/391#1/1
- Insight Timer App Sleep Meditations
- Calm App Sleep Stories
Improving sleep is not about perfection, it is about giving your body the best opportunity to rest and recover throughout treatment. Make sure you have your weekly acupuncture session booked in with me to help improve your sleep, please remember I am here to help. Book here.