Fertility Awareness Method

* It is recommended to temp upon first waking, at the same time everyday (within the same hour works well for most people), after at least three consecutive hours of sleep (per TCOYF guidelines), before moving, for the most accurate BBT.*

That being said, you want to do waking temps alongside night-temping for a few cycles and if the temp shift is the same or varies -/+ a day or two, then it can be deemed safe that night-temping works for you.

(1) Lay unmoving for 20 minutes to 1 hour and temp immediately at the end of the rest. Consistency is key: if you decide to lay for 30 minutes, then it should always be 30 minutes -/+5 minutes.

OR

(2) Increase your heart rate before resting with exercises like jumping jacks, stretching, dancing, or whatever. Immediately after increasing your heart rate, lay unmoving for 20 minutes to 1 hour and temp immediately at the end of the rest. Consistency is key: if you decide to lay for 30 minutes, then it should always be 30 minutes -/+5 minutes.

NOTE: While laying unmoving (20 minutes to 1 hour), it’s ok to minimally move your arm(s) to hold/move a book, phone, etc. No limitations on hands movement so you can type away on your phone! Limit moving your torso but if it happens, no big deal. Temp immediately at the end of the rest. Consistency is key: if you decide to lay for 30 minutes, then it should always be 30 minutes -/+5 minutes.

NOTE: If temping axillary (in one’s underarm), you should NOT move the arm where you’ll be inserting the thermometer to temp.

*Oral Temping: Avoid foods or drinks that linger in the mouth like mint, spicy foods and such about 30 minutes or more before resting. Other foods and drinks are ok as long as you swallow it all before resting.

*Vaginal Temping: Avoid hot foods and drinks for at least 30 minutes before temping.

*Rectal temping: Avoid hot foods and drinks for at least 30 minutes before temping.

* Axillary (Underarm) Temping: Do not move the arm where you’ll be inserting the thermometer to measure your temperature. For axillary temps, it is critical to temp for 10 minutes. The 10 minutes of temping can be part of the rest time – for example – if your total rest time is 30 minutes long, then after 20 minutes of resting, you can insert the thermometer to temp for the remaining 10 minutes. This is different from other temping methods where you temp immediately after the rest. With axillary temping, you can start temping during the rest.

Important note about axillary temping: You must either turn 0n the thermometer and insert it into your armpit to temp for 10 minutes, and record the final temp after 10 minutes, OR you must insert the thermometer (while it’s turned off) first for 10 minutes then turn it on and insert it back in armpit (quickly) and temp until it beeps, and record the final temp. Consistency being key at least throughout the whole cycle.

NOTE: Whichever way you chose, you must be consistent with that same methodology throughout the whole cycle. If you choose to change your method of temping during your cycle, then all previous temps from the cycle should be marked questionable, since the method is no longer consistent with previous temps. No mixing methods in the same cycle.