The Basics of Basal Body Temperature (BBT) Charting: Your Easy Guide to Tracking Your Cycle
Whether you’re trying to conceive (TTC) or if you are wanting to become more familiar with your monthly menstrual cycle and the natural rhythm of your hormones, then recording your Basal Body Temperature (BBT) is first thing I encourage my clients to begin tracking.
Don’t worry—it’s much simpler than it sounds and can provide you with some seriously powerful insights. It might just become your new best friend.
What Is Basal Body Temperature?
BBT is your body’s lowest resting temperature, usually measured first thing in the morning before you even think about hitting the snooze button. Throughout your cycle, your BBT shifts in response to hormonal changes, giving you a unique map of your ovulation pattern.
Why Do We Chart It?
BBT charting helps you:
• Pinpoint ovulation: Know when you’re most fertile.
•. Track cycle trends: Spot irregularities or patterns over time.
•. Support conception efforts: Time intercourse around ovulation for the best chance of success.
•. Understand your body better: Empower yourself with knowledge about your cycle.
What Does It Tell You?
By charting BBT daily, you’ll notice two key phases:
1. Follicular phase (pre-ovulation): Your temperature stays relatively low.
2. Luteal phase (post-ovulation): After ovulation, your BBT rises slightly (thanks to the hormone progesterone) and stays higher until your next period.
If you conceive, that temperature rise sticks around, making BBT charting a handy early pregnancy hint, too.
How to Chart Your BBT (It’s Super Simple!)
Here’s how to get started:
1. Get a thermometer. You can buy a BBT specific thermometer; they’re inexpensive and may be more precise than regular thermometers. However, a standard thermometer is fine, as long as you stick to the same device throughout the month.
2. Pick a consistent time: Set your alarm and take your temperature first thing every morning, before you move, talk, or even think about coffee.
3. Use the same method daily: Oral, vaginal, or rectal—just pick one and stick with it.
4. Record your temp: My clients are given charts to use (email me if you’d like one), use a notebook, or a BBT tracking app to log your daily readings.
5. Watch for patterns: Over time, you’ll notice a slight dip before ovulation followed by a sustained temperature rise.
6. For clients: Bring your results with you each time you see me in clinic.
Pro Tips for Success
• Be consistent: Aim to measure at the same time every morning for the most accurate results.
•. Track other signs: Pair BBT with cervical mucus observations for a fuller fertility picture. My clients are encouraged to record other observations such as PMT symptoms, whether they’ve drunk alcohol, been stressed that day, etc.
•. Be patient: It might take a few months to see clear patterns.
Why It’s Worth It
BBT charting isn’t just for those trying to conceive—it’s a fantastic way to connect with your body and take control of your reproductive health. It’s easy, inexpensive, and incredibly insightful, making it a tool every woman should consider adding to her self-care toolkit.
Ready to give it a go? Grab a thermometer, set your alarm, and start uncovering the secrets of your cycle—one morning at a time!
Reach out to me if you need help deciphering what you uncover.