The Power of Good Sleep
What is this? Sleep hygiene means creating habits that help you sleep well every night.
Why Sleep Matters for Pregnancy
Quality sleep improves hormone balance, egg quality, and your overall health. Good sleep also helps reduce stress during your fertility journey.
What You Can Do
- Aim for 7-9 hours of sleep each night
- Go to bed and wake up at the same time every day
- Keep your bedroom cool, dark, and quiet
- Avoid screens for 1 hour before bedtime
- Limit caffeine after 2 PM
Tracking Your Sleep
Using Technology
- Smartwatches can track your sleep stages
- Look for patterns in your sleep quality
- Set goals and monitor your progress
- Share data with your care team if helpful
What This Tells Us
Sleep data helps us understand if stress or other factors are affecting your rest. Better sleep can improve your chances of conception.
Reaching Your Healthy Weight
What is this? Your pre-pregnancy weight affects fertility and pregnancy health. We'll work together to find what's healthy for you.
Why This Matters
A healthy weight improves egg quality, hormone balance, and pregnancy outcomes. Both underweight and overweight can affect fertility—the goal is balance.
What You Can Do
- Focus on nourishing your body, not strict dieting
- Add gentle movement you enjoy—walking, swimming, yoga
- Eat regular, balanced meals throughout the day
- Work with a nutritionist if you need extra support
Nourishing Your Body
What is this? Pre-pregnancy nutrition builds the foundation for a healthy pregnancy.
Key Nutrients Before Pregnancy
- Folic acid: Take 400-800 mcg daily to prevent birth defects
- Protein: Builds tissues—eggs, fish, beans, lean meat
- Healthy fats: Support hormones—avocados, nuts, olive oil
- Iron: Prevents anemia—leafy greens, red meat, beans
- Calcium: Strengthens bones—dairy, fortified foods
What Happens Next
We'll review your current diet and recommend any needed supplements. The books shown above are excellent resources we recommend.
Thyroid Health: Low Thyroid
What is this? Your thyroid is a small gland in your neck that controls metabolism. Low thyroid (hypothyroidism) means it's not making enough hormone.
Why We Check Your Thyroid
Thyroid problems can affect fertility and pregnancy. The good news: they're easy to test and treat.
Signs of Low Thyroid
- Feeling tired all the time
- Weight gain that's hard to explain
- Feeling cold easily
- Irregular periods
What Happens Next
We'll test your thyroid levels. If they're low, we'll prescribe medication that's safe before and during pregnancy. Treatment is simple—usually one pill daily.
Thyroid Health: High Thyroid
What is this? High thyroid (hyperthyroidism) means your thyroid is making too much hormone.
Why This Matters
Untreated high thyroid can affect pregnancy. With proper treatment, you can have a healthy pregnancy.
Signs of High Thyroid
- Heart racing or pounding
- Weight loss despite eating normally
- Feeling anxious or jittery
- Sweating more than usual
Medications & Supplements
What is this? A review of everything you're currently taking to ensure it's safe before and during pregnancy.
What You Can Do Now
- Make a list of all medications, vitamins, and supplements
- Include over-the-counter medicines and herbal products
- Don't stop any prescribed medications without asking us first
- Start prenatal vitamins with folic acid now
Why This Matters
Some medications need to be changed before pregnancy. Others are perfectly safe. We'll review everything together and make a safe plan.
What Happens Next
Bring your medication list to your next visit. We'll go through each one and make any necessary changes well before you start trying to conceive.
Understanding Genetic Screening
What is this? Genetic screening checks if you or your partner carry genes for certain inherited conditions.
Why We Offer This
Knowing if you're a carrier helps us plan ahead. Most carriers are healthy—they just have one copy of a gene that could affect their children.
Common Conditions We Screen For
- Cystic fibrosis: Affects breathing and digestion
- Sickle cell disease: Affects red blood cells
- Tay-Sachs disease: Affects the nervous system
- Other conditions based on your background
What Happens Next
We'll discuss your family history and offer screening if appropriate. This is a simple blood test. Results help us plan the safest path forward.
Your Personalized Timeline
What is this? A step-by-step plan for the next few months before starting ART.
Typical Preconception Steps
- Month 1-2: Complete all health screenings and lab tests
- Month 2-3: Optimize weight, sleep, and nutrition
- Month 3: Start prenatal vitamins, stabilize any health conditions
- Month 3-4: Meet with fertility team, create treatment plan
- Month 4+: Begin ART when your body is ready
Why This Timeline Matters
Preparing your body takes time, but it's worth it. Each step improves your chances of success and a healthy pregnancy.