I can't sleep properly since starting fertility treatment. What can I do?

Sleep trouble during fertility treatment is common. Anxiety about results and costs, appointment schedules, and the hormonal medicines themselves can all disturb sleep. Things that often help: - Keep a regular wake-up time, even after a bad night, and avoid long daytime naps. - Cut back on tea, coffee and cola after mid-afternoon. - Put the phone away at least half an hour before bed. Avoid searching treatment questions at night; worries tend to grow in the dark. - Try a 'worry notebook' in the evening: write down what's on your mind and one next step, then close it. - Slow breathing, gentle stretching or a short prayer or meditation before sleep can calm the body. - If you wake and can't sleep after about 20 minutes, get up, sit somewhere dim and quiet, and return to bed when sleepy. Tell your fertility doctor if sleep problems started with a particular medicine; sometimes timing can be adjusted. Don't start sleeping tablets or herbal sleep remedies without checking with your doctor, as some may not be suitable during treatment. If poor sleep lasts more than a few weeks, or comes with persistent low mood, panic or thoughts of self-harm, please see a doctor or contact a mental-health helpline urgently.

Writing a short to-do list for the next day before bed can stop the 'don't forget' thoughts from looping. Keep a pen by the bed for anything that pops up.