The first step to charting is the easiest – taking your temperature. It is a little more involved that just sticking a thermometer in your mouth whenever; so let’s look at the why’s and how’s.
Basal body temperature is one of the most important things in charting. In fact, you can do it alone (without what I’ll talk about in the next post) and get a pretty good idea of what is going on. I would even suggest that you just do your temps for a month before going into the rest of charting – ease yourself in.
In the first part of your cycle, before ovulation, your temperature is generally “low.” Average temperatures may range from 97.0-97.7, though yours may be different. The number is not what’s important – you’re looking for a pattern of lows. My general pattern for pre-ovulation temps is around 96.8-97.0, lower than “average.” However, it’s my pattern.
Right around ovulation, generally the day following, you should have a temperature spike followed by more “high” temps until your period. They might range from 97.7-99.0, but again yours may be different. Mine are usually 97.3-98.1. If mine go any higher and stay, I can usually guess that I’m pregnant and I buy a test. That’s my pattern. You’re trying to find your pattern.
How do temperature patterns show ovulation? (It’s all too convenient I know). Before ovulation, estrogen is the reigning hormone in the reproductive cycle. One of the “side effects” of estrogen is a lower body temperature. Therefore, while in the low pattern, it is usually safe to assume you haven’t ovulated.
After ovulation, progesterone takes over. One of the “side effects” of progesterone is an increase in body temperature. For some women, this increase is gradual, but most of us get a nice “spike.”
How do you determine what temp to chart? You can’t just take your temp whenever and however you want to; it changes too much throughout the day to give your resting temperature. Fortunately, it’s easy to get that BBT – no math involved.
1. Take your temp as soon as you wake up, first thing in the morning. This sounds harder than it is, and takes just a little getting used to. You need to take your temp the very first thing in the morning – before you get out of bed, kiss your husband, say good morning, stretch, etc. When your alarm goes off, reach for the thermometer, stick it in, wait for the beep. Period. Doing anything beforehand will likely alter your temperature. In order to see a good pattern, you want it to be as accurate as possible.
2. Also time is important. You want to try to take it at the same time every day. When I worked full-time as a teacher, I got up at 6:00. On the weekends, I just kept my alarm at 6, took my temp, and fell back asleep (remember that I wanted you to get a thermometer with memory? This is why!). Now, my husband gets up at 6, usually disturbing me, so I take my temp then.
3. Take your temp after at least three hours of sleep. It generally takes three hours for your body to settle down to its resting temp. Some may take longer. While at least three hours is the rule, for accurate charting you really want to be getting close to the same amount of sleep each night. An hour or half may not make much of a difference, but going to be at 1 instead of 11 probably would. If you’re unsure if your sleep was disturbed, the best thing to do is take the temp anyway and make a note. If that particular temp matches your pattern, keep it. If it doesn’t match, mark it out with an X.
4. Take your temp the same way with the same thermometer each time. Don’t change your thermometer (if at all possible) until the start of a new cycle. Different thermometers (even the same kind/brand) may read slightly differently, making a pattern hard to see.
Most women when they start out charting choose to take their temp orally. In this case, you want to try to take your temp in the same part of your mouth under your tongue every time. Different parts of the mouth are warmer than others, particularly if you sleep with your hand on your face or something like that. If you sleep with your mouth open, it may difficult for you to temp accurately. You can try for a couple of cycles if you like, or you can just try the second way.
You can temp vaginally. A vaginal temp will give you the most accurate temp; it doesn’t hang open at night (we hope!) and it doesn’t get warmer if you sleep with your hand on your cheek. Vaginal temping also gives you a little break when you’re on your period – unless you’re really dedicated (I’m not!). It’s really not difficult or gross; just stick the thermometer in and wait for the beep.
I’ve temped this way for years. I temped for a year orally before I switched. (And yes, it’s the only thing I use that thermometer for and it gets an alcohol bath!). My temps are generally a couple points higher this way and my pattern is much more stable – thus easier to read.
If temping vaginally makes you feel funny, just wait until the next post. Learn to be comfortable with your body and life will be a whole lot easier!
Basal body temperature is one of the most important things in charting. In fact, you can do it alone (without what I’ll talk about in the next post) and get a pretty good idea of what is going on. I would even suggest that you just do your temps for a month before going into the rest of charting – ease yourself in.
In the first part of your cycle, before ovulation, your temperature is generally “low.” Average temperatures may range from 97.0-97.7, though yours may be different. The number is not what’s important – you’re looking for a pattern of lows. My general pattern for pre-ovulation temps is around 96.8-97.0, lower than “average.” However, it’s my pattern.
Right around ovulation, generally the day following, you should have a temperature spike followed by more “high” temps until your period. They might range from 97.7-99.0, but again yours may be different. Mine are usually 97.3-98.1. If mine go any higher and stay, I can usually guess that I’m pregnant and I buy a test. That’s my pattern. You’re trying to find your pattern.
How do temperature patterns show ovulation? (It’s all too convenient I know). Before ovulation, estrogen is the reigning hormone in the reproductive cycle. One of the “side effects” of estrogen is a lower body temperature. Therefore, while in the low pattern, it is usually safe to assume you haven’t ovulated.
After ovulation, progesterone takes over. One of the “side effects” of progesterone is an increase in body temperature. For some women, this increase is gradual, but most of us get a nice “spike.”
How do you determine what temp to chart? You can’t just take your temp whenever and however you want to; it changes too much throughout the day to give your resting temperature. Fortunately, it’s easy to get that BBT – no math involved.
1. Take your temp as soon as you wake up, first thing in the morning. This sounds harder than it is, and takes just a little getting used to. You need to take your temp the very first thing in the morning – before you get out of bed, kiss your husband, say good morning, stretch, etc. When your alarm goes off, reach for the thermometer, stick it in, wait for the beep. Period. Doing anything beforehand will likely alter your temperature. In order to see a good pattern, you want it to be as accurate as possible.
2. Also time is important. You want to try to take it at the same time every day. When I worked full-time as a teacher, I got up at 6:00. On the weekends, I just kept my alarm at 6, took my temp, and fell back asleep (remember that I wanted you to get a thermometer with memory? This is why!). Now, my husband gets up at 6, usually disturbing me, so I take my temp then.
3. Take your temp after at least three hours of sleep. It generally takes three hours for your body to settle down to its resting temp. Some may take longer. While at least three hours is the rule, for accurate charting you really want to be getting close to the same amount of sleep each night. An hour or half may not make much of a difference, but going to be at 1 instead of 11 probably would. If you’re unsure if your sleep was disturbed, the best thing to do is take the temp anyway and make a note. If that particular temp matches your pattern, keep it. If it doesn’t match, mark it out with an X.
4. Take your temp the same way with the same thermometer each time. Don’t change your thermometer (if at all possible) until the start of a new cycle. Different thermometers (even the same kind/brand) may read slightly differently, making a pattern hard to see.
Most women when they start out charting choose to take their temp orally. In this case, you want to try to take your temp in the same part of your mouth under your tongue every time. Different parts of the mouth are warmer than others, particularly if you sleep with your hand on your face or something like that. If you sleep with your mouth open, it may difficult for you to temp accurately. You can try for a couple of cycles if you like, or you can just try the second way.
You can temp vaginally. A vaginal temp will give you the most accurate temp; it doesn’t hang open at night (we hope!) and it doesn’t get warmer if you sleep with your hand on your cheek. Vaginal temping also gives you a little break when you’re on your period – unless you’re really dedicated (I’m not!). It’s really not difficult or gross; just stick the thermometer in and wait for the beep.
I’ve temped this way for years. I temped for a year orally before I switched. (And yes, it’s the only thing I use that thermometer for and it gets an alcohol bath!). My temps are generally a couple points higher this way and my pattern is much more stable – thus easier to read.
If temping vaginally makes you feel funny, just wait until the next post. Learn to be comfortable with your body and life will be a whole lot easier!
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