If you’re trying to conceive, learning how to track your ovulation is one of the most effective ways to improve your chances of getting pregnant naturally. But if terms like “fertile window” and “LH surge” feel new, don’t worry, you’re not alone.
This guide explains what ovulation is, how to spot when it’s happening, and the best tools to track your cycle accurately. Understanding your body’s signs can make a big difference on your fertility journey.
What Is Ovulation?
Ovulation is the part of your menstrual cycle when one of your ovaries releases an egg. This typically happens around 12 to 16 days before your next period starts.
Once the egg is released, it only survives for about 12 to 24 hours. But sperm can live for up to five days, which is why your fertile window lasts about six days, the five days before ovulation and the day of ovulation itself.
Timing sex or insemination during this window gives you the best chance of getting pregnant.
Why Is It Important to Track Ovulation?
Tracking your ovulation helps you pinpoint your most fertile days. Many people assume they ovulate on day 14 of a 28-day cycle, but cycles vary, especially if they’re irregular or impacted by stress, illness, or travel.
Knowing when you ovulate helps you:
- Time intercourse or insemination more accurately
- Understand your cycle patterns
- Spot possible signs of hormonal imbalance or irregular ovulation
For a quick ovulation calculator, try the NHS Ovulation Calculator (HREF).
Natural Signs You’re Ovulating
Your body gives clues in the days before ovulation. These signs can help you work out your fertile window:
Cervical Mucus Changes
Your cervical mucus becomes clearer, stretchier, and more slippery (like raw egg whites) when ovulation is near. This helps sperm swim more easily through the cervix.
Rise in Basal Body Temperature (BBT)
After ovulation, your body temperature increases slightly (by 0.3–0.6°C). Tracking this daily can confirm when ovulation has occurred, though it won’t predict it in advance.
Ovulation Pain or Twinges
You might feel a slight cramp or sharp pain on one side of your lower abdomen known as mittelschmerz.
Breast Tenderness or Increased Libido
Hormonal changes around ovulation can also trigger sore breasts or a rise in sex drive.
Best Ways to Track Ovulation
There are several evidence-based ways to track ovulation and understand your cycle.
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Ovulation Predictor Kits (OPKs)
These urine tests detect your luteinising hormone (LH) surge, which happens 24–36 hours before ovulation. They're widely available in pharmacies and are easy to use. -
Basal Body Temperature (BBT) Charting
Using a special BBT thermometer, take your temperature every morning before getting out of bed. A pattern of temperature shifts over a few months helps identify when you ovulate. -
Cervical Mucus Monitoring
Check your discharge daily, particularly after using the toilet. When it resembles raw egg whites, you’re likely fertile. -
Fertility Apps and Devices
Apps like Natural Cycles and Clue Friend use your data to help track ovulation. Some wearable tech (like Oura Ring) can also monitor temperature and predict fertile days.
When to Have Sex or Inseminate for Pregnancy
Aim for sex or insemination every 1–2 days during your fertile window. This helps ensure that sperm are available to meet the egg once ovulation occurs.
There’s no need to aim for one exact day, sperm can survive for several days, so a steady approach works best.
Irregular Cycles and Ovulation
If your cycles vary from month to month, you might ovulate earlier or later than expected. Tracking ovulation using ovulation prediction kits or cervical mucus is especially useful in this case.
If your periods are shorter than 21 days, longer than 35 days, or absent, speak with your GP. Irregular cycles could be a sign of:
- Polycystic Ovary Syndrome (PCOS)
- Thyroid imbalances
- Hormonal fluctuations
- Stress or overexercising
More on cycle irregularities is available from Fertility Network UK
Can You Boost Ovulation Naturally?
Some lifestyle changes may help regulate your cycle and support ovulation:
- Eat a balanced, whole food diet
- Get regular, moderate exercise
- Maintain a healthy BMI (18.5–24.9)
- Manage stress with mindfulness, yoga, or talking therapy
- Sleep 7–9 hours per night
These factors support hormonal balance and reproductive health for both egg and sperm quality.
When to See a GP
You should speak to your GP if:
- You haven’t conceived after 12 months (or 6 months if you’re over 35)
- Your periods are very irregular or absent
- You have symptoms like acne, facial hair growth, or excessive weight gain
- You’re unsure if you’re ovulating at all
- Early advice and support can make a big difference, physically and emotionally.
Midwife’s Top Tips
- Use ovulation prediction kits and cervical mucus changes together for best ovulation tracking
- Keep a diary or app log of your symptoms and cycle patterns
- Don’t assume ovulation happens on day 14, track your unique cycle
- If cycles are irregular, seek support early from your GP
- Remember: your overall wellbeing matters just as much as your fertility signs
Understanding your ovulation is one of the most empowering steps you can take on your fertility journey. Whether you’re just starting to try or navigating a more complex path to parenthood, knowing when you’re fertile puts you back in control.
