Several lifestyle habits interfere with the ability to get pregnant. Fertility rates are affected by detrimental habits such as smoking, drinking, and poor diet, as well as conditions such as high blood pressure, diabetes, obesity and sleep patterns as well. Sleep is crucial for one's physical, mental, and emotional health and well-being, and sleep disorders are now recognized to have a role in a number of illnesses that affect both men and women equally. In fact, deep sleep is the period when the body works on tissue repair and new cell growth. The most significant element that sleep can impact in terms of fertility is hormone production. Lack of sleep enables uneven hormone production, with your body producing certain hormones in abundance while others in scarcity, which has an adverse effect on fertility. Several studies illustrate that sleep disturbances have also been linked to ovulatory dysfunction, menstrual irregularities, and impaired fertility in women, as well as lower sperm count and abnormal sperm morphology in men. In addition, sleep deprivation causes the body to produce more stress hormones, which is harmful to overall health and can disrupt estrogen, testosterone, and other reproductive hormone levels. It is important to understand that the area of the brain that regulates sleep-wake hormones (like melatonin and cortisol) also triggers the release of reproductive hormones on a daily basis. Melatonin, a hormone produced by our body in the dark, regulates our sleeping and waking cycles. It is a powerful antioxidant that also protects eggs as they approach ovulation by protecting them from circulating free radicals and other harmful entities that can impair egg quality and reduce pregnancy chances. Consistent sleep problems could have an effect on the release of luteinizing hormone, or LH — the hormone that causes ovulation. The requirement of sleep is therefore interpolated to be somewhere around seven to nine hours of sleep per night, that would correlate for a safe and healthy pregnancy. Improving sleeping schedules could entail exercise for at least 30 minutes a day.
A consistent bedtime such as going to bed early and waking up at the same time each day is advantageous. Restricting from the use of smart devices at least 30 minutes before bed thereby limiting blue light is another good practice. In addition, the adjustment of light into a quiet and dark room will aid in invoking sleep. Lastly limit the consumption of any stimulants as the effects to wean off could take hours.
Ref:
https://www.hindustantimes.com/lifestyle/health/lifestyle-habits-that-impact-fertility-reduce-sperm-count-or-sperm-quality-101673430706731.html 
