8 Everyday Habits That Lower Sperm Count (And How to Fix Them)

Let’s be real—when it comes to fertility, most of the spotlight is on women. But guess what? Male fertility matters just as much.

In fact, studies show that about 40–50% of infertility cases involve male factors. And many of these issues are linked to lifestyle choices—yes, even the small daily habits you barely think twice about.

So if you’re trying to start a family (or plan to someday), this guide is for you.
Let’s break down 8 everyday habits that might be harming your sperm health—and most importantly, what you can do instead.

1. Smoking

Yep, this one’s no surprise. Smoking isn’t just bad for your lungs—it messes with your fertility too.

Tobacco use has been linked to lower sperm count, poor sperm motility (how well they swim), and even DNA damage in sperm.

What to do instead:

Quit smoking (the sooner, the better)
Support your body’s detox with vitamins like C and E
Consider fertility-boosting supplements—our post, Best Fertility Supplements for Men, will surely give you a firm guide.

2. Overheating the Testicles

This might sound funny, but it’s a legit concern. Your testicles need to stay slightly cooler than the rest of your body to make healthy sperm.

Common culprits?

Tight underwear
Long hot baths or saunas
Laptops sitting directly on your lap

What to do instead:

Switch to breathable, loose boxers
Limit hot tub time
Use a laptop desk or cooling pad if you’re working from your lap

Yes, your future kids will thank you for wearing boxers.

3. Excessive Alcohol Intake

Think that after-work beer is harmless? Maybe. But regular heavy drinking can mess with testosterone levels, sperm production, and overall fertility.

Alcohol also creates oxidative stress, which damages sperm at a cellular level.

What to do instead:

Stick to moderate drinking (think 1–2 drinks per occasion)
Stay hydrated and eat before drinking
Take antioxidants to protect your swimmers

Pro tip: Check out your nutrition too—see the next point.

4. Drug Use (Yes, Even “Casual” Stuff)

This one’s not just about hard drugs. Recreational marijuana, anabolic steroids, and even “performance enhancers” at the gym can tank your fertility.

Steroids tell your body to stop producing testosterone naturally—ouch.

What to do instead:

Say no to steroids and recreational drugs
Focus on building testosterone naturally with exercise, sleep, and diet
Need extra help? Peek at our guide to Best Fertility Supplements for Men.

5. Poor Diet & Nutrient Deficiency

If your meals consist of fast food, processed snacks, and sugary drinks… sperm quality is likely taking a hit.

Poor diet = low antioxidants, low zinc, and increased inflammation—all enemies of sperm health.

What to do instead:

Load up on leafy greens, lean proteins, healthy fats, and fruit
Focus on fertility nutrients like zinc, selenium, CoQ10, and vitamin D
Learn more in Top Foods That Improve Male Fertility

6. Sleep Deprivation & Chronic Stress

Can’t sleep? Always stressed? Your sperm feels it too.

Lack of sleep and chronic stress raise cortisol (the stress hormone), which in turn can suppress testosterone and interfere with sperm production.

What to do instead:

Aim for 7–9 hours of quality sleep
Try deep breathing, journaling, or guided meditation
Add in adaptogens like ashwagandha to help your body cope

And no, stress-eating chips doesn’t count as self-care.

7. Sedentary Lifestyle & Obesity

If your main daily movement is walking from your desk to the fridge… it’s time to shake things up.

Sedentary living and excess body fat can lower testosterone and increase estrogen, which affects fertility big time.

What to do instead:

Exercise regularly—cardio + strength training is a great combo
Focus on sustainable fat loss, not crash diets
Take stretch breaks if you sit all day

Bonus: Exercise boosts libido too. Just saying.

8. Exposure to Environmental Toxins

Plastics, pesticides, heavy metals—modern life comes with a lot of hidden hormone disruptors.

BPA in plastic bottles, chemicals in processed foods, even personal care products can negatively impact sperm quality.

What to do instead:

Use glass or stainless steel instead of plastic
Choose organic foods when possible
Check your grooming products—go for fragrance-free and non-toxic options

✅ Bonus Tip: Don’t Wait Too Long

Yes, men produce sperm for most of their lives—but that doesn’t mean fertility is timeless.

Sperm quality can decline with age, especially after 40. If you’re planning to start a family, the sooner you start making these changes, the better.

And remember: You don’t have to change everything overnight. Even small steps can make a big difference.

Final Thoughts

So, let’s recap…

Smoking, poor diet, stress, and even hot tubs could be quietly hurting your sperm count
The good news? Every habit you break or swap for a better one = a fertility win
Start with one or two changes, then build from there