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You may be scrolling through your phone, working on your laptop or watching TV for endless hours. They have become so normal that it is almost impossible to remove them from your daily life. However, what you do not realise is how they are quietly affecting your reproductive health.
You do not have to worry because you can take preventive measures to limit your screen time and support your fertility.
What Counts as Screen Time?
Screen time includes any time spent using gadgets.- Smartphones
- Tablets
- Laptops or desktops
- Televisions
- Gaming devices
When you are trying to conceive, you must be careful of all these aspects for a successful pregnancy.
How Screen Time Affects Your Fertility
Screen time alone does not affect your chances directly, but its interference with your hormones required for conception can do so.1. Disrupts Sleep Quality
A high-quality sleep maintains your hormones at a healthy level, but using screens at night suppresses melatonin (a sleep hormone). The reason is that the screens of phones, laptops or tablets emit blue light, leading to poor sleep quality. When you do not get enough sleep, it leads to irregular ovulation and reduced fertility. Watching shows or scrolling through social media can affect your fertility without you being aware of it.2. Raises Stress Levels
Constant screen time may unknowingly increase your mental stress and anxiety. You may already be going through an emotional ordeal of trying to conceive. All of this adds up and may further raise your stress levels. High stress levels lead to ovulation problems in women and poor sperm quality in men. Therefore, spending a lot of time online may be working against your efforts to conceive.3.Reduces Physical Activity
You may not get time for physical activity if you spend most of the day in front of a screen. This behaviour causes weight gain and hormonal imbalances, which can reduce your fertility. Your body does not get the circulation, metabolism boost, or stress relief it needs when you have a desk job and then watch screens in the evenings.4. Affects Hormone Regulation
Excessive screen time may contribute to irregular sleeping hours, which can derail your hormonal balance. Hormones like oestrogen, progesterone, LH (luteinizing hormone), and FSH (follicle-stimulating hormone) need to work harmoniously for ovulation and conception to happen successfully.How Much Screen Time Is Too Much?
Although there are no set rules for screen time, many health experts recommend keeping recreational screen time to less than 2 hours per day. If your work requires screen time, try to include the following habits.- Take short breaks every 30–60 minutes.
- Use blue light filters, especially after sunset.
- Avoid screens for at least one hour before bedtime.
Tips to Manage Screen Time While Trying to Conceive
You do not need to quit screens, but be mindful of the time you spend using them.- Create “No-Screen” zones: Keep screens out of the bedroom or dining area. This will improve your sleep and encourage a more meaningful connection with your partner.
- Use night mode or blue light filters: Most phones and laptops offer a night mode. Turning this on in the evening reduces blue light exposure and even protects your sleep cycle.
- Replace screen time with fertility-friendly activities: Go for a walk, read a book, meditate, or practice yoga. These activities are healthier alternatives that support your fertility goals.
- Schedule Screen-Free Time Daily: Spend an hour in the evening each day to disconnect from all devices. Use this time to unwind and relax or connect with your partner.
What About Your Partner’s Screen Time?
Your partner’s screen time is also important when it comes to fertility. Otherwise, it can affect your chances of conceiving. For instance, sitting with a laptop on the lap raises scrotal temperature, which may lower sperm count and quality. Encourage your partner to follow healthy habits too.- Avoid keeping devices on the lap.
- Take regular breaks from screen use.
- Prioritise exercise and sleep.
Your sleep will improve, stress will reduce, and physical activity will increase when you reduce your screen time. You can also give your body the best chance to support a healthy pregnancy.
Whether you’re trying to conceive or navigating IVF, you’re not alone. Join our supportive communities to connect, share, and find strength with others on the same journey.
FAQs on How Much Screen Time Is Too Much When You’re Trying to Conceive?
- Can screen time directly cause infertility?
Too much screen time leads to improper sleep, stress, and inactivity, affecting your hormone levels and reproductive health. These changes can make it harder to conceive over time. - Should I stop using my phone completely when trying to conceive?
You do not have to quit using your phone completely, but limit its usage in the evening or use blue light filters. You must also avoid screens before bedtime to improve your sleep cycle. - How can I know if my screen time is affecting my fertility?
Your screen habits may be the reason if you are not sleeping well, feeling stressed, or not finding time to exercise. Try to reduce your screen time for a few weeks and observe any improvements in sleep, energy, or mood.
