Pulling Down the Moon

Don't Mess Around with Your Body Clock

July 6, 2022

If you don't snooze, you lose...

“I am sleeping so much better!”  We hear this a lot from patients who start acupuncture at Pulling Down the Moon.  Sleep feels great, but it’s more important than that for women who are trying to conceive. In fact, it's important to acknowledge the  impact that sleep has on fertility.  With the added stress of fertility treatment and the emotional strain of IVF, miscarriage, and other aspects of this journey, sleep is one place we can’t skimp when it comes to self-care. 


 A recent review in the International Journal of Molecular Science outlines recent key findings that clearly show that disruptions in our circadian rhythms caused by stress and other lifestyle factors severely scramble the intricate hormonal and metabolic networks that orchestrate our ability to conceive. 


The researchers go on to describe how “clock genes” work to regulate our body’s 24 sleep/wake cycle as well as key reproductive activities like egg maturation, luteinizing hormone (LH) surge, sperm production, embryo fertilization and development.  The ability to create knockout mouse models (a knockout mouse is a lab mouse where researchers have inactivated, or "knocked out," an existing gene by replacing it or disrupting it with an artificial piece of DNA) has demonstrated the importance of circadian rhythms for reproduction. Animals with knocked out clock genes produce low levels of sex hormones, experience embryo implantation failure and lower offspring viability.


Unfortunately, many of us experience disruptions in circadian rhythms due a variety of factors including light, time, mood and food. 


Here are some tips for restoring your body clock:

  1. Light disrupts our body clock so it’s important to sleep in a dark room and avoid electronic devices before bed. Bright light at bedtime can inhibit melatonin secretion, which is a major driver of our circadian rhythm. 
  2. Depression and other mood disorders are associated with disruptions in circadian rhythm. Treating depression with psychotherapy, photo-therapy and antidepressants can help mood-related disruption in circadian rhythms.
  3. Food and insulin levels. Eating too close to bedtime can cause a higher than usual spike in insulin levels.  This can cause disrupt metabolic function in ways that lead to lighter, more disrupted sleep.
  4. Create a sleep and meal schedule.  Be consisted with your mealtimes and bedtime. 


Acupuncture, yoga, nutrition, and massage are also useful for regulating circadian rhythms.  These modalities work in a number of ways, from reducing circulating levels of cortisol to training our body to initiate the relaxation response. 


If you’re not finding success on your fertility journey, please let us help!  Click here to schedule a Start Here consultation and learn more about Pulling Down the Moon’s group of expert providers and supportive community. 




Share on Social

Discuss With Us

Our Latest Resources

Tips for Spring Restoration

February 18, 2025
Despite the snow, spring has officially arrived this month! March brings the promise of new life. We love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty. Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit. Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease. Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become. Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you aren't sure how to get started, then try our next drop-in yoga class, Circulate Uterine Blood Flow Practice with PDtM co-founder Beth Heller on our Fully Fertile App, or schedule an Soothe the Senses: Calm the Nervous System Fertility Enhancing Massage™ to receive some hands-on breath work coaching. Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Get started by downloading the Fully Fertile App today to give you a jump start! Our next Signature Yoga for Fertility Series begins on March 29th to reduce anxiety and stress by 20% or more in just six weeks. Eliminate something from your diet that isn’t serving you. I nstead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with scheduling a nutrition consult ! We look forward to seeing you virtually or in-person at one of our centers to help you get started. Many wishes for a beautiful spring!
A man is comforting a woman who is sitting on a couch.

Online Infertility Support Groups: Finding Your Community

January 27, 2025
Connect with others who understand your journey. Discover online infertility support groups to share experiences, gain advice, and find emotional sup

Take the Next Step Toward Parenthood

January 21, 2025
Discover Our New Testing Options to Support Your Fertility Journey
More Posts
Share by: