PCOS can impact your sleep; here’s a nighttime routine to manage it

Nighttime habits for PCOS patients

Here are a few nighttime habits suggested by the expert to help you get proper sleep. They are:

1. Consume 1 teaspoon of water-soaked chia seeds. They are rich in omega-3 fatty acids and fiber and help regulate testosterone levels and improve egg quality.

2. Drink a glass of Saffron water. Saffron is seen as a calming spice that helps combat anxiety and depression, a common effect of PCOS. It also helps reduce testosterone levels.

3. ½ teaspoon of ashwagandha powder with soaked nuts. Ashwagandha helps reduce the cortisol levels (stress hormone levels) in the body.

4. Eat two coconut slices. Coconut has high levels of medium-chain fatty acids which increase metabolism and energy levels and help regulate insulin secretion levels.

5. Eat 1 tablespoon of roasted pumpkin seeds. Pumpkin seeds contain beta-sitosterol which inhibits the enzyme that converts testosterone to DHT, which can help reduce hair loss. Pumpkin seeds also contain essential fatty acids (EFAs) that our bodies need.

 

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How does PCOS disturb sleep?

“Recently, we have found that PCOS and sleep disturbances are correlated. Generally, sleep disturbances and excessive daytime sleepiness are noted in some PCOS patients. According to some studies, poor sleep is almost 1.5 times more common in PCOS patients as compared to non-PCOS, said Dr Deepthi Bawa, Consultant Gynaecologist, Laparoscopic and Hysteroscopic Surgeon, Reproductive Medicine and IVF, SPARSH Hospital.

Explaining the reason for it, Dr Bawa told indianexpress.com, “Generally, two hormones are responsible for sleep — melatonin and cortisol. In PCOS patients, however, these two hormones are not produced or secreted in a normal fashion. There is a lot of disturbance in their release. Due to this, there can be various kinds of sleep disturbances”.

Concurring, Dr M. Rajini, Senior Consultant – Obstetrics and Gynaecology, CARE Hospitals, Banjara Hills, Hyderabad added, “Insomnia, sleep apnea, and restless leg syndrome are some of the common sleep disorders associated with PCOS. Hormonal imbalances, specifically elevated androgen levels, can cause sleep disturbances in women with PCOS. Additionally, obesity, which is often seen in women with PCOS, can also contribute to sleep disturbances”.

Lifestyle changes to manage PCOS

Lifestyle changes that can be helpful for women with PCOS include regular exercise, stress management techniques, and getting enough sleep. “Women with PCOS are often advised to follow a low glycemic index (GI) diet, which focuses on consuming foods that do not cause a spike in blood sugar levels. Some examples of low GI foods include whole grains, vegetables, fruits, and lean proteins. Additionally, it is recommended to reduce the intake of processed foods, sugary drinks, and saturated and trans fats. Consuming healthy fats, such as those found in avocados, nuts, and fatty fish, can also be beneficial for women with PCOS,” shared Dr Rajni.

She added, “Exercise can improve insulin sensitivity and help manage weight, which can further improve symptoms of PCOS. Stress management techniques, such as meditation and yoga, can help to reduce the impact of stress on the body. Finally, getting enough sleep is important for overall health and can help to improve symptoms of PCOS related to sleep disturbances”.

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