World Infertility Awareness Month serves as a powerful reminder that fertility challenges are not just a women’s issue. In fact, 50% of infertility cases involve male factors, and more often than not, the root cause isn’t complex or medical; it’s lifestyle choices hiding in plain sight.

According to Dr Ila Gupta, Chairperson & Chief IVF Consultant at Pristyn Care Ferticity, many men are unknowingly sabotaging their fertility through everyday habits. “From poor sleep to constant laptop heat, these seemingly harmless choices create long-term damage to sperm health,” she explains.

1. Too Much Heat Down There? You’re Hurting Your Sperm

The Problem: Your testicles need to stay cooler than the rest of your body, about 2-3°C lower, to produce healthy sperm.

The culprits:

1. Tight underwear

2. Hot showers and baths

3. Laptop usage on your lap

4. Heated car seats

4. High-temp work environments

“Cumulative heat exposure reduces both sperm count and motility,” warns Dr Gupta.

2. Not Sleeping Enough? Your Hormones Are Suffering

Less than 6 hours of sleep disrupts your testosterone production and hormone balance, leading to reduced sperm quality and energy levels.

“We’re seeing more hormonal imbalance in men in their 30s and 40s simply due to chronic sleep deprivation,” Dr Gupta notes.

Solution: Aim for 7-8 hours of deep, uninterrupted sleep every night.

3. Drinking or Smoking ‘Socially’? It’s Still Hurting Your Sperm

Even moderate alcohol and occasional smoking can lead to abnormal sperm shape and DNA damage, both critical for successful conception.

“Reducing these habits by just 50% can show improvement in semen analysis within 2–3 months,” says Dr Gupta.

4. Too Much Sitting? Your Body’s in Reproductive Shutdown

Prolonged sitting and low physical activity lead to hormonal issues and reduced testicular function.

“You don’t need a gym, just consistency,” says Dr Gupta. “Brisk walks, stairs, and standing breaks are enough to boost circulation and hormone health.”

5. Stressed All the Time? It’s Killing Your Fertility Quietly

Chronic stress increases cortisol, which interferes with your reproductive hormones and reduces sperm production.

“Often the problem isn’t physical, it’s emotional and mental overload,” Dr Gupta explains.

Try this:

1. Identify stressors

2. Create digital boundaries

3. Communicate openly

4. Unplug intentionally

The Good News: Most Fertility Damage Is Reversible

“Fertility optimisation doesn’t always require medical procedures,” Dr Gupta emphasises. “It starts with awareness and lifestyle changes.”

A comprehensive semen analysis is quick, affordable, and provides critical insights. If you’ve been trying to conceive for 6–12 months without success, now’s the time to take action.

Male Fertility Deserves Equal Focus

The road to conception is a two-person journey. By understanding how daily habits influence fertility, men can take back control, and support a healthy pregnancy journey for both partners.

The waiting helps no one. The solution could be in your routine.