How should men prepare for pregnancy when working night shifts long-term?

Men who work night shifts long-term while preparing for pregnancy should focus on maintaining regular sleep patterns, balanced nutrition, moderate and scientific exercise, psychological well-being, and avoiding harmful factors. Comprehensive lifestyle adjustments can improve reproductive health and support conception. If pregnancy is not achieved after six months of trying, or if any physical discomfort occurs, timely medical evaluation is recommended.

1. Regular Sleep and Adequate Rest: Ensure 7–8 hours of high-quality sleep after night shifts. Create a quiet, dark sleeping environment, avoid excessive fatigue following late nights, and minimize disruptions to circadian rhythms that may negatively affect sperm quality.

2. Balanced Nutrition: Increase intake of foods rich in zinc, selenium, and vitamins, such as oysters, lean meat, nuts, fresh vegetables, and fruits. Avoid high-fat, high-sugar snacks during night shifts. Maintain proper hydration to support normal metabolic functions of the reproductive system.

3. Moderate and Scientific Exercise: Engage in aerobic activities such as jogging or swimming during rest periods, ideally 3–4 times per week for at least 30 minutes each session. This helps strengthen overall physical condition, improve blood circulation, and enhance sperm motility.

4. Psychological Well-being: Prolonged night shifts may lead to anxiety. Alleviate stress through listening to music, communicating with family members, and other relaxing activities. Maintaining emotional stability helps prevent nervous tension from disrupting endocrine function and impairing sperm quality.

5. Avoid Harmful Factors: Minimize exposure to radiation and chemical substances during night work. Refrain from smoking and drinking alcohol. Avoid prolonged sitting and holding urine, which can compress and damage reproductive organs, reducing negative impacts on fertility.

During preconception preparation, reasonably balance work and rest, avoid consecutive days of staying up late, promptly replenish nutrients and restore energy after night shifts, refrain from blindly taking supplements, and maintain a regular sexual life schedule to facilitate natural conception.