How your lifestyle affects fertility: Movement, sleep, stress and more

Why your lifestyle matters

Many women assume that getting pregnant is mostly about timing - the right day, the right month, and then it just happens. But in reality, fertility reflects how well your whole body is functioning. Everything you do daily - how you eat, sleep, move and unwind - influences your hormones, and therefore your fertility. That doesn’t mean everything has to be perfect or constantly “optimised.” Fertility isn’t about control; it’s about creating the right conditions for your body to do what it’s naturally designed to do. Small, consistent changes in your habits can help support your hormonal system and improve your chances of a healthy pregnancy.

Movement and hormones: the power of balance

Exercise has a direct impact on the hormones involved in ovulation, mood and energy. When you move regularly, you boost circulation, reduce inflammation, and help regulate stress hormones like cortisol - all of which benefit your cycle and fertility. But not all movement supports your body equally. Too much or overly intense exercise can lower oestrogen and disrupt ovulation, while too little movement can slow your metabolism and contribute to hormonal imbalance. The key is finding your own balance. For most women, about two and a half hours of moderate exercise per week works well - think walking, cycling, swimming or Pilates. You don’t have to become an athlete; it’s about consistency, not perfection. Try syncing your workouts with your cycle. In the first half (from menstruation to ovulation), oestrogen rises and energy tends to be higher - a good time for more active workouts. In the second half, gentler forms of movement like yoga, light strength training or walking often feel better. This way, you’re working with your body instead of against it.

The role of sleep

A good night’s sleep might sound simple, but it plays a surprisingly important role in fertility. During sleep, your body restores itself, regulates hormones, and rebalances stress and reproductive hormones. When you don’t get enough sleep, cortisol rises and hormones like LH and FSH - both crucial for ovulation - decline. Progesterone, which helps prepare the uterine lining for implantation, is also affected. Studies show that women who sleep seven to eight hours per night have a significantly higher chance of conceiving than those who sleep less. Keeping a regular routine helps support your internal clock: go to bed and wake up at consistent times, and give yourself time to unwind before sleep. Avoid bright screens at night, eat early, and create a calm, dark environment. Deep, uninterrupted sleep isn’t just good for your hormones - it also supports your mood, focus, and stress resilience, all of which indirectly influence fertility.

Stress and its impact on your cycle

Stress is an invisible but powerful force in hormonal health. When you’re under prolonged pressure, your cortisol levels rise, which can interfere with oestrogen and progesterone production. This can make your cycle irregular or even temporarily stop ovulation. What makes stress particularly tricky is that the desire to conceive can itself be a major source of stress. Many women feel anxious or frustrated when it doesn’t happen quickly, which only adds to the tension. While you can’t avoid stress completely, you can learn how to manage it better. Relaxation techniques, breathing exercises, meditation, or hobbies that bring you joy can help calm your nervous system. Simple habits like an evening walk or spending time with someone you trust can make a big difference. Most importantly, remember that you’re not alone - many women experience stress during this time, and it’s okay to talk about it or seek support if it feels overwhelming.

Nutrition, weight and hormonal balance

Nutrition plays a key role in fertility because it provides the raw materials your body needs to produce hormones. Healthy fats, complex carbohydrates, proteins, and micronutrients like zinc and iron all contribute to oestrogen and progesterone production. Maintaining a balanced weight helps keep these hormones stable. Both underweight and overweight can disrupt your cycle: low body fat may signal your body to “pause” ovulation to conserve energy, while excess weight can raise oestrogen levels and throw your cycle off balance. The goal isn’t restriction, but nourishment. Focus on foods that support your body - plenty of vegetables, whole grains, legumes, nuts, seeds, oily fish, and healthy oils. Small adjustments go a long way: a handful of nuts with lunch, an extra serving of vegetables at dinner, or swapping sugary drinks for water.

Small steps, big impact

Fertility isn’t a race or a test you can “pass.” It’s a dynamic process shaped by hormones, habits, and environment - and it takes time. You don’t need to change everything at once to make progress. A few extra nights of good sleep, a walk after work, or setting aside regular rest can all make a real difference. Give yourself permission to move at your own pace and to listen to what your body needs. You don’t have to do it perfectly - the most important thing is to stay kind to yourself along the way.

Key takeaways

Your lifestyle directly affects your hormonal balance and fertility.
Regular, moderate movement supports your cycle.
Seven to eight hours of sleep per night increases the chances of conception.
Chronic stress can disrupt ovulation; relaxation supports hormonal health.
A nourishing diet and stable weight promote hormonal harmony.

References:

Du, C. Q., Zhang, D. X., Chen, J., He, Q. F., & Lin, W. Q. (2022). Men's Sleep Quality and Assisted Reproductive Technology Outcomes in Couples Referred to a Fertility Clinic: A Chinese Cohort Study. Nature and science of sleep, 14, 557–566. https://doi.org/10.2147/NSS.S353131

Tang, S., Huang, J., Lin, J., & Kuang, Y. (2021). Adverse effects of pre-pregnancy maternal underweight on pregnancy and perinatal outcomes in a freeze-all policy. BMC pregnancy and childbirth, 21(1), 32. https://doi.org/10.1186/s12884-020-03509-3

Reschini, M., Buoli, M., Facchin, F., Limena, A., Dallagiovanna, C., Bollati, V., & Somigliana, E. (2022). Women's quality of sleep and in vitro fertilization success. Scientific reports, 12(1), 17477. https://doi.org/10.1038/s41598-022-22534-0

Why your lifestyle matters

Many women assume that getting pregnant is mostly about timing - the right day, the right month, and then it just happens. But in reality, fertility reflects how well your whole body is functioning. Everything you do daily - how you eat, sleep, move and unwind - influences your hormones, and therefore your fertility. That doesn’t mean everything has to be perfect or constantly “optimised.” Fertility isn’t about control; it’s about creating the right conditions for your body to do what it’s naturally designed to do. Small, consistent changes in your habits can help support your hormonal system and improve your chances of a healthy pregnancy.

Movement and hormones: the power of balance

Exercise has a direct impact on the hormones involved in ovulation, mood and energy. When you move regularly, you boost circulation, reduce inflammation, and help regulate stress hormones like cortisol - all of which benefit your cycle and fertility. But not all movement supports your body equally. Too much or overly intense exercise can lower oestrogen and disrupt ovulation, while too little movement can slow your metabolism and contribute to hormonal imbalance. The key is finding your own balance. For most women, about two and a half hours of moderate exercise per week works well - think walking, cycling, swimming or Pilates. You don’t have to become an athlete; it’s about consistency, not perfection. Try syncing your workouts with your cycle. In the first half (from menstruation to ovulation), oestrogen rises and energy tends to be higher - a good time for more active workouts. In the second half, gentler forms of movement like yoga, light strength training or walking often feel better. This way, you’re working with your body instead of against it.

The role of sleep

A good night’s sleep might sound simple, but it plays a surprisingly important role in fertility. During sleep, your body restores itself, regulates hormones, and rebalances stress and reproductive hormones. When you don’t get enough sleep, cortisol rises and hormones like LH and FSH - both crucial for ovulation - decline. Progesterone, which helps prepare the uterine lining for implantation, is also affected. Studies show that women who sleep seven to eight hours per night have a significantly higher chance of conceiving than those who sleep less. Keeping a regular routine helps support your internal clock: go to bed and wake up at consistent times, and give yourself time to unwind before sleep. Avoid bright screens at night, eat early, and create a calm, dark environment. Deep, uninterrupted sleep isn’t just good for your hormones - it also supports your mood, focus, and stress resilience, all of which indirectly influence fertility.

Stress and its impact on your cycle

Stress is an invisible but powerful force in hormonal health. When you’re under prolonged pressure, your cortisol levels rise, which can interfere with oestrogen and progesterone production. This can make your cycle irregular or even temporarily stop ovulation. What makes stress particularly tricky is that the desire to conceive can itself be a major source of stress. Many women feel anxious or frustrated when it doesn’t happen quickly, which only adds to the tension. While you can’t avoid stress completely, you can learn how to manage it better. Relaxation techniques, breathing exercises, meditation, or hobbies that bring you joy can help calm your nervous system. Simple habits like an evening walk or spending time with someone you trust can make a big difference. Most importantly, remember that you’re not alone - many women experience stress during this time, and it’s okay to talk about it or seek support if it feels overwhelming.

Nutrition, weight and hormonal balance

Nutrition plays a key role in fertility because it provides the raw materials your body needs to produce hormones. Healthy fats, complex carbohydrates, proteins, and micronutrients like zinc and iron all contribute to oestrogen and progesterone production. Maintaining a balanced weight helps keep these hormones stable. Both underweight and overweight can disrupt your cycle: low body fat may signal your body to “pause” ovulation to conserve energy, while excess weight can raise oestrogen levels and throw your cycle off balance. The goal isn’t restriction, but nourishment. Focus on foods that support your body - plenty of vegetables, whole grains, legumes, nuts, seeds, oily fish, and healthy oils. Small adjustments go a long way: a handful of nuts with lunch, an extra serving of vegetables at dinner, or swapping sugary drinks for water.

Small steps, big impact

Fertility isn’t a race or a test you can “pass.” It’s a dynamic process shaped by hormones, habits, and environment - and it takes time. You don’t need to change everything at once to make progress. A few extra nights of good sleep, a walk after work, or setting aside regular rest can all make a real difference. Give yourself permission to move at your own pace and to listen to what your body needs. You don’t have to do it perfectly - the most important thing is to stay kind to yourself along the way.

Key takeaways

Your lifestyle directly affects your hormonal balance and fertility.
Regular, moderate movement supports your cycle.
Seven to eight hours of sleep per night increases the chances of conception.
Chronic stress can disrupt ovulation; relaxation supports hormonal health.
A nourishing diet and stable weight promote hormonal harmony.

References:

Du, C. Q., Zhang, D. X., Chen, J., He, Q. F., & Lin, W. Q. (2022). Men's Sleep Quality and Assisted Reproductive Technology Outcomes in Couples Referred to a Fertility Clinic: A Chinese Cohort Study. Nature and science of sleep, 14, 557–566. https://doi.org/10.2147/NSS.S353131

Tang, S., Huang, J., Lin, J., & Kuang, Y. (2021). Adverse effects of pre-pregnancy maternal underweight on pregnancy and perinatal outcomes in a freeze-all policy. BMC pregnancy and childbirth, 21(1), 32. https://doi.org/10.1186/s12884-020-03509-3

Reschini, M., Buoli, M., Facchin, F., Limena, A., Dallagiovanna, C., Bollati, V., & Somigliana, E. (2022). Women's quality of sleep and in vitro fertilization success. Scientific reports, 12(1), 17477. https://doi.org/10.1038/s41598-022-22534-0

How your lifestyle affects fertility: Movement, sleep, stress and more