11 Natural Fertility Tips Backed by Medical Experts

5. Improve sleep and align your daily rhythm

Sleep affects hormones that regulate reproduction. The body's clock, or circadian rhythm, helps time hormone release across the day, and irregular sleep can disrupt that pattern. Experts recommend consistent bedtimes and morning light exposure to anchor the rhythm. A morning walk for ten to twenty minutes can signal daytime to your brain and support balanced cortisol and melatonin cycles. In the evening, make the bedroom dim and cool; limit screens an hour before bed and choose foods that support sleep if you need a snack—tart cherries, nuts or oats can help with natural melatonin. Regular, restful sleep supports ovulation and overall metabolic health. Small habits—early dinner, a short walk after lunch, and a calming pre-sleep routine—are practical steps to make rhythm-friendly living part of your daily schedule.