Basal Body Temperature (BBT) tracking is a natural and affordable method to help individuals
understand their fertility and predict ovulation, which can be useful for those trying to conceive
or avoid pregnancy. The BBT method involves measuring your body’s temperature at rest each
morning before you get out of bed. This temperature can provide valuable insights into the best
days to get pregnant, as well as when you’re most fertile.
1.What is Basal Body Temperature?
Basal body temperature is your body’s temperature when it is completely at rest, typically
measured after a good night’s sleep. This temperature fluctuates throughout your menstrual
cycle due to hormonal changes, specifically the rise and fall of progesterone. When you ovulate
(release an egg from the ovary), there is a slight increase in your body temperature, which can
be tracked to identify the most fertile days in your cycle.
2.How Does the BBT Method Work?
After ovulation, the hormone progesterone is released, causing your body temperature to rise
slightly—usually between 0.4°F to 1°F (0.22°C to 0.56°C). By tracking this temperature change
each day, you can pinpoint when ovulation has occurred and the days leading up to it, when you
are most likely to conceive.
To use the BBT method effectively, you need to measure your temperature every morning at the
same time before getting out of bed. You’ll need a special basal thermometer, which is designed
to measure temperature to two decimal places (such as 98.15°F). Regular thermometers may
not give accurate enough readings for this purpose.
3.How to Track Your BBT
1. Start on the First Day of Your Period: Begin tracking your BBT on the first day of your
period and continue until your next period starts. It may take several cycles to observe a
clear pattern in your temperature.
2. Take Your Temperature Consistently: To ensure accurate readings, take your
temperature at the same time each morning, ideally after at least 6 hours of sleep. It’s
important not to talk or move around before measuring your temperature, as even small
actions can affect the result.
3. Record Your Temperature: Record your temperature every day on a chart or use a
fertility-tracking app. Over time, you should notice a pattern: your temperature will rise
slightly after ovulation and remain elevated until your period begins. If you're pregnant,
your BBT will stay elevated.
4. Identify Your Fertile Window: The most fertile days are usually the 4 days leading up to
ovulation and the day after. This is when sperm can survive in the reproductive system and fertilize the egg. By identifying your BBT shift, you can estimate when ovulation is most likely to occur and plan accordingly.
