March

9 Ways to Practice Self Care During Social Distancing

With the coronavirus pandemic going on here and abroad, it is more important than ever that we practice social distancing. But the stress and uncertainty caused by the pandemic takes an even greater toll on our emotional well-being since we can’t necessarily lean on those we love due to aggressive social distancing. Even though we may be stuck at home, there are still ways to practice self care that can help relieve some of the anxiety and stress we’re all feeling. Below, the team at IVF Florida has nine ways you can still practice self care while keeping yourself and your community safe.

1. Try Out Some At Home Workouts

Bust out that yoga mat and dust off those dumbbells – it may be time to take your at home workouts up a notch. With gyms closed, you may need to get creative and workout at home to get in the movement you crave. Whether that means creating your own yoga flows or strength circuits, or following along to some free workout videos, getting some exercise in when you’re stuck at home can help relieve some stress and boredom.

2. Work On Your Reading List

You remember that book you were gifted for Christmas but never had time to read? Well, now is that time! Take some time to read a good book at home and let your mind escape. Don’t have anything good to read at the moment? The local library has hundreds of eBooks you can borrow for free to read on your kindle or laptop!

3. Give Yourself A Spa Day

You’re likely experiencing anxiety, stress, and uncertainty due to what’s going on in the world at the moment, so it’s important to find ways you can relax. Unwind with an at home spa day, complete with a long soak in the tub, a mani-pedi, soothing candles, and some relaxing music. Take the time to pamper yourself a little!

4. Indulge In Your Hobby

Have some extra time on your hands? Try putting it towards working on your hobby! Whether it’s drawing, painting, knitting, or baking, the extra time at home means you can complete the projects you’ve been putting off.

5. Sleep In

One of the best ways to take care of yourself right now is to make sure you’re getting enough quality sleep. If you’re working from home, take advantage of the shorter commute (ie: the 2 minutes it takes to get to your couch) to sleep in a little more and get your nightly 8 hours of sleep. You’ll feel better and it can have a positive impact on your immune system!

6. Cook Yourself A Delicious Meal

You may not be able to go out for a fancy meal, but there’s no reason you can’t make one yourself! Added bonus? Home cooked meals are often healthier than their restaurant counterparts. Look up some delicious recipes (you can even find recipe dupes for some of your restaurant favorites) that are time intensive and get cooking in the kitchen. Missing some ingredients? Use this opportunity to get a little creative with some swaps – you may be pleasantly surprised with the result!

7. Marie Kondo Your House

A clean and organized home can do amazing things for your mental health, so take a page out of Marie Kondo’s book and start clearing out the things in your home that don’t “spark joy.” It’s a great way to use up some of that extra free time and nothing beats a sense of accomplishment.

8. Start Journaling

Journaling is a great way to sort through your feelings of stress and anxiety, especially during times like these. Take some time each day to write down how you’re feeling and what is going on in your life – putting it down on paper can help lift some of the weight off your shoulders.

9. Take a Virtual Vacation

Travel may be out of the question for a while, but you can still visit museums around the world from your laptop. This article form Southern Living has a list of 12 amazing museums from around the world that have free virtual tours you can take from the comfort of your own home. It may help scratch that travel itch until things turn around.

We know that this is a stressful time, but remember: the team at IVF Florida is here for you every step of the way! If you have any questions or would like to schedule an appointment, please contact us at 954-247-6200 today. For all the latest COVID-19 information from IVF Florida, please visit us here.

By IVF FLORIDA at 25 Mar 2020

Are Your Sleep Patterns Impacting Your Fertility?

You’ve heard it before: getting enough quality sleep is a key aspect of overall health. We all know we should probably try to get in a few extra Z’s every night, but less than a quarter of Americans are getting the recommended 7-8 hours of sleep each night. While most people know how a lack of sleep can impact their mood, stress levels, and hunger cues, few know that it can also negatively impact their fertility.

Here, the fertility specialists at IVF FLORIDA’s Miami area fertility clinic discuss how sleep patterns can affect your chances of TTC success – and how to develop healthier sleeping patterns.

The Quantity of Sleep

The amount of sleep a woman gets each night doesn’t just impact her productivity levels, it also impacts her hormones. Not getting enough quality sleep can impact the way your body releases the hormones that regulate how hungry or full you feel, which can lead to weight gain. If you are trying to achieve a healthy weight in order to increase your chances of achieving a pregnancy, getting enough sleep is crucial. Getting in your recommended 7-8 hours each night can also improve hormone levels directly related to achieving and carrying a pregnancy, such as progesterone, estrogen, Leptin, and Follicle-Stimulating Hormones (FSH).

Getting enough sleep is also important for men. Healthy sperm production is regulated by the hormone testosterone, which is released daily – often overnight – with several studies linking testosterone levels to how much sleep a man gets each night.

The Quality of Sleep

It’s not enough just to get your 7-8 hours each night – they need to be hours of quality sleep. One factor that impacts sleep quality and fertility is the blue light emitted by screens such as phones and tablets. The blue light from screens has been shown to suppress melatonin production. Melatonin doesn’t just help your fall and stay asleep – it also has been shown to help protect your eggs when they are close to ovulation.

Sleep Timing

When you sleep can also impact fertility in women. The night shift has been aptly nicknamed “the infertility shift” for women due to the lower fertility rates of women who work overnight shifts. Studies have shown that working the night shift can disrupt your circadian rhythm, causing hormonal imbalances, lower estrogen levels, and irregular menstrual cycles. These changes can all make it more difficult to both achieve a pregnancy, and carry a pregnancy to term.

 

Getting Better Sleep

So how can you get the amount of quality sleep you need to support you on your fertility journey? Below are five helpful tips to help you get the sleep you need.

1. Set a designated bed time. Try going to sleep and waking up at the same time every day – yes, even on weekends!
2. Turn off electronics an hour before bed and keep them out of the bedroom to minimize blue light exposure that can suppress melatonin.
3. Make sure your bedroom is dark, cool, and quiet. This can help you fall asleep faster – and stay asleep when you do.
4. Avoid caffeine and alcohol later in the day. Stimulants like coffee late in the afternoon or the evening can make it more difficult to wind down for bedtime. Alcohol may help you fall asleep, but can negatively impact sleep quality.
5. Try a nighttime meditation routine. It can help you quiet your mind and body to make getting to sleep just a bit easier.

 

Getting enough sleep can be difficult, but setting healthy sleep habits can help you get the hours you need to increase your chances of achieving and carrying a pregnancy to term. To learn more about the impact of sleep on fertility, or to schedule a consultation with one of our fertility specialists, contact the team at IVF FLORIDA’s Miami-area fertility clinics today at 954-247-6200.

By IVF FLORIDA at 9 Mar 2020