Trying to conceive often means navigating apps, appointments, and a whirlwind of emotions. If you’re wondering what you can do right now to support ovulation, you’re not alone. While there’s no single magic fix, everyday habits—like prioritising sleep, managing stress, and nourishing your body—can influence the hormones that signal your ovaries to release an egg. For many, especially those with irregular cycles, small lifestyle shifts can make a meaningful difference over time.
This guide brings together practical strategies consistently recommended by reproductive endocrinologists and registered dietitians. It’s not a substitute for personalised medical care, so if you experience very irregular periods, severe pain, thyroid issues, or symptoms of PCOS, be sure to consult your clinician. Otherwise, consider these gentle, realistic ways to help your body maintain its natural ovulatory rhythm.
1. Build a consistent sleep window
Consistent sleep plays a key role in regulating the brain’s release of reproductive hormones. When bedtimes are irregular, the signals that trigger ovulation can be disrupted. Aim for a steady 7–9 hours of rest most nights, keep your bedroom cool and dark, and avoid scrolling on your phone in bed. A practical step: pick a lights-out time you can commit to at least five nights this week, and set an alarm to start winding down about 45 minutes beforehand.
2. Eat at regular intervals
Skipping meals can elevate stress hormones, which may disrupt your cycle. To help keep things steady, aim for balanced meals every 3–4 hours that include protein, fiber-rich carbohydrates, and healthy fats. A simple formula for busy days could be plain Greek yoghurt with berries and nuts at breakfast, or eggs with avocado and whole-grain toast at lunch. The goal is consistent energy—not perfection.
3. Favor complex carbs and fiber
High‑fiber carbohydrates play an important role in supporting insulin sensitivity, which is closely tied to ovulation. Think along the lines of oats, beans, lentils, quinoa, vegetables, and fruits with the skin intact. A simple step: add one fiber upgrade to a meal you already enjoy—like swapping white rice for quinoa a couple of times this week or mixing beans into taco night. The idea is steady progress, not perfection.
4. Choose movement that is moderate and consistent
Exercise plays a valuable role in supporting both insulin sensitivity and mood—two factors that can positively influence ovulation. However, very intense daily training may suppress ovulation in some people, particularly when energy intake is low. A practical guideline: aim for about 150 minutes of moderate activity each week, such as brisk walking or cycling, along with two short strength sessions. If you already train at a high intensity, consider adding one active recovery day to help maintain balance.
5. Support a healthy iron and iodine status
Your thyroid and ovaries depend on key micronutrients such as iron and iodine. If you experience heavy periods or follow a mostly plant‑based diet, it’s worth asking your clinician about checking iron levels. In everyday cooking, use iodised salt unless you have a thyroid condition that requires limiting it. A practical step: pair plant‑based sources of iron with vitamin C to improve absorption—for example, spinach with a squeeze of lemon or beans topped with salsa.
6. Mind caffeine and alcohol
Moderate caffeine intake is generally considered fine, but excessive amounts can disrupt sleep and stress balance. Many fertility specialists recommend keeping daily caffeine intake around 200 mg and limiting alcohol while trying to conceive. A practical step: swap one afternoon coffee for herbal tea and make alcohol‑free weeknights your default. The CDC emphasises that there is no known safe level of alcohol consumption during pregnancy or when trying to get pregnant.
7. Create a simple stress care routine
Cortisol plays a direct role in the reproductive system. While stress can’t be eliminated entirely, you can help your nervous system shift into a calmer state. A usable step: commit to a 10‑minute daily practice and link it to something you already do—like box breathing after buckling your seatbelt, a short walk after lunch, or a guided meditation before bed. The key is consistency, not intensity.
8. Time sex to your fertile window without overtracking
Ovulation usually occurs about 12–16 days before your next period. One of the most reliable signs of peak fertility is cervical mucus that appears clear and stretchy. A practical step: if your cycles are regular, aim to have sex every 1–2 days during the 4–5 days leading up to ovulation and on the day itself. For those with irregular cycles, ovulation predictor kits can be useful for a month or two to help identify your pattern—after that, you can rely on the cues you’ve learned. According to the American Society for Reproductive Medicine, the fertile window lasts six days, ending on ovulation, and timing intercourse in the days just before ovulation offers the best chance of conception.
9. Review medications and supplements with your clinician
Certain prescriptions, over‑the‑counter medications, and supplements can affect ovulation, while others—such as prenatal vitamins with folate—help support preconception health. A practical step: bring a complete list of everything you take to your next appointment and ask, “Is any of this unhelpful for ovulation or pregnancy planning?” Always consult your clinician before stopping prescribed medications.
10. Nourish a stable, supportive body weight for you
Both very low and higher BMIs can sometimes be linked to anovulation. The focus, however, isn’t on chasing a specific number—it’s about supporting regular cycles through adequate nutrition and sustainable movement. A practical step: if weight is part of your ovulation journey, work with a clinician or dietitian who provides weight‑inclusive, nonjudgmental care. Prioritize behaviors and routines you can maintain long‑term.
Closing thoughts
Your body isn’t a project to fix—it’s a living system that responds best to steady care, flexible routines, and stress you don’t have to carry alone. Choose two habits that feel realistic for the next month, pay attention to how your body responds, and let the rest wait for now. If ovulation remains unpredictable after a few months of consistent changes—or if you’re 35 or older and have been trying for six months—it’s a good idea to check in with a reproductive specialist.
Remember: you’re doing a good job.
