Are you looking to enhance your understanding of your body's natural fertility signals? If so, tracking your basal body temperature (BBT) could be an empowering tool on your journey. BBT tracking is a simple, non-invasive method that can provide valuable insights into your menstrual cycle and help you identify your most fertile days for conception. In this guide, we'll walk you through the basics of taking your basal body temperature orally.
Basal body temperature refers to your body's temperature at rest, typically measured upon waking in the morning before any activity, including even getting out of bed. This temperature can vary throughout your menstrual cycle, with a slight rise occurring after ovulation due to the release of progesterone.
How to Take Your Basal Body Temperature Orally:
1. Invest in a Reliable Thermometer: Start by purchasing a digital basal thermometer designed specifically for tracking BBT. These thermometers offer greater accuracy than standard ones and often provide readings to two decimal places, which is crucial for detecting subtle temperature changes.
2. Choose a Consistent Time: To ensure accurate readings, aim to take your temperature at the same time each morning, preferably before you do anything else, including drinking water or getting out of bed. This consistency helps to minimize external factors that could influence your temperature. However don't let this become too stressful, if you need a lie in have a lie in and record the time difference in Kindara so it can account for variation.
3. Get Adequate Sleep: Aim for at least three to four hours of uninterrupted sleep before taking your BBT to ensure accuracy. Lack of sleep or irregular sleep patterns can affect your basal body temperature readings. Again this is not always possible so just note it in your app if needed.
4. Use Oral Temperature Measurement: Place the thermometer under your tongue and keep it there for the recommended time specified by the manufacturer (usually around 3 minutes). Ensure your mouth is closed during this time to prevent external air from affecting the reading. If the weather is cold, the beep on your thermometer may happen before it has reached temperature so if in doubt repeat until you see a consistent temperature.
5. Record Your Temperature: Keep a dedicated BBT chart or use a fertility tracking app such as Kindara to log your temperature readings each morning. Make sure to note any factors that could impact your temperature, such as illness, alcohol consumption, or disrupted sleep. You can also track symptoms you see regularly to recognise any patterns.
Why Track for a Minimum of Two Months?
Tracking your basal body temperature for at least two months allows you to observe patterns and trends in your cycle. By doing so, you can gain insights into the behaviour of both ovaries and identify your fertile window more accurately. Ovulation typically occurs around the time of the temperature rise, so observing this shift can help you pinpoint your most fertile days for conception.
Remember if in doubt seek advice and do not let taking your BBT chart become an additional stressor.