Couples told one nighttime habit can prevent them from getting pregnant

Many people dream of having a family, but sometimes falling pregnant isn't always that easy for some people,with various factors impacting women's ability to conceive. If you're currently trying for a baby, you may want to pay attention, as anexperthas said one thing may be preventing you from fallingpregnant, and it's something you'd never expect.

While scrolling in bed or falling asleep to Netflix might feel harmless, experts warn it could quietly be undermining fertility. Mr Himanshu Borase, consultant gynaecologist and specialist at Family First Fertility network, a platform connecting people with trusted clinics and treatments across the UK, says he is seeing growing numbers of patients whose late-night screen habits are disrupting sleep, with knock-on effects for both male and female reproductive health.

It may seem hard to believe, but the expert said it could be impacting your efforts to have a baby. It comes after advice was previously issued about how much sleep pregnant women should be getting.

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Mr Borase explained: "Blue light from phones and tablets delays the release of melatonin, the hormone that tells our body it’s time to sleep. Melatonin is not only vital for sleep; it also protects eggs from oxidative stress and supports embryo development so, when sleep is disrupted, fertility can be too."

According to Borase, many of his patients admit to scrolling social media in bed, watching videos until late or waking in the night to check notifications.

"This shifts the body’s circadian rhythm and increases stress levels, creating a double hit to sleep quality and hormone balance," he added.

Poor sleep can interfere with the delicate hormonal signals needed for reproduction. "It alters LH, FSH, oestrogen and progesterone levels, [which are] all critical for ovulation and menstrual regularity," explained Borase.

"For men, chronic sleep loss reduces testosterone, sperm count and motility." Research is said to support these clinical observations, as women sleeping less than seven or more than nine hours a night tend to have lower IVF success rates, while men with chronic poor sleep often show reduced sperm quality.

Long-term sleep disruption can also aggravate existing fertility issues. "In women with PCOS, poor sleep worsens insulin resistance and androgen excess.

"It may also accelerate ovarian ageing and even bring forward the onset of menopause," Borase warns. Elevated cortisol from sleep loss further suppresses reproductive hormones, compounding the problem.

The emotional toll is significant too, as he added: "Patients struggling with sleep are more anxious, more fatigued and find the fertility journey much harder. It creates a vicious cycle where poor sleep increases stress and stress further disrupts sleep."

What can I do to better my chances?

Borase stresses that small lifestyle shifts can make a big difference. He recommends a screen curfew of at least 60 to 90 minutes before bed, or even two hours is ideal for those TTC (trying to conceive) or in treatment.

Pair this with a dark, cool bedroom environment and wind down with low-stimulation activities like reading or stretching. For those undergoing IVF or egg freezing, prioritising sleep is particularly crucial.

"Good sleep is a cornerstone of fertility treatment," he added. "It optimises hormone balance, supports egg and sperm health and helps patients cope emotionally. Simply put, better sleep can mean better outcomes."