October 11, 2021 | Written by Janani Suri

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Treat PCOS Insomnia with True and Tested Strategies

Your daily routine plays an integral role in Insomnia and PCOS conditions. To manage PCOS and PCOD symptoms, make necessary lifestyle changes and stick to them.

5 Strategies To Help Deal With Sleep Issues For PCOS

Sleep is an essential component of overall health and well-being. You may get irritated, foggy, and find it hard to work if you do not get enough restorative sleep. Women with PCOS signs and symptoms are more prone to experience insomnia and obstructive sleep apnea, among other sleep issues. This is a common PCOS problem.

While there are many PCOS and PCOD problems, we will talk about those specifically concerning sleep.

Here are five strategies to treat PCOS and insomnia:

Regular Exercise

People with a proper workout regime tend to have more restful sleep than people who do not exercise regularly.

Exercise helps you to get rid of stress, which is related to the PCOS condition. Once you have a proper workout routine, you tend to reduce your daytime dizziness and lethargy.

Physicians often advise moderate exercises for patients to keep their weight in check and avoid sleep deprivation.

Start with some meditation in the morning
Add yoga or any light workout to your routine
Exercise at least three days a week

Sleep Hygiene

Changing your sleep patterns and sleep hygiene is another way to tackle insomnia. You are doing several things wrong when it comes to sleep, including your dietary habits and sleep schedule. You can follow these steps to improve your sleep hygiene, especially if you suffer from insomnia and PCOS:

Limit caffeine before going to bed
Consume food, drinks, or alcohol two hours before bed
Limit TV or Internet time on the bed
Don’t disrupt your sleep cycle during weekends
Sleep for seven to nine hours every night
Sleep in a cold and dark room

Diet Changes

Our diet also affects our sleep cycle. So, you can treat insomnia and PCOS symptoms by eating proper meals and avoiding specific ingredients. A healthy and balanced diet can regulate your hormones and menstrual cycle. Hormone imbalance, insulin resistance, and inflammation are exacerbated if your diet involves processed or preserved foods.

Have whole foods, like fruits, whole grains, vegetables, etc
Balance your carb and protein intake
Follow an anti-inflammatory diet
Increase your iron and magnesium intake
Include fiber in your diet

Supplements

Supplements help with hormone regulation, inflammation associated with PCOS, and insulin resistance. When all of these are in perfect order, you are likely to have a sound sleep cycle. Here are some supplements for insomnia and PCOS:

Cinnamon may control menstruation
Turmeric has the potential to reduce insulin resistance and act as an anti-inflammatory agent
Excessive or undesired hair growth and alopecia might be addressed with zinc supplements
Vitamin D insufficiency is prevalent among women with PCOS. Vitamin D and calcium may help you ovulate and regulate your periods

Limit endocrine disruptors

Endocrine disruptors are substances or components that disrupt or prevent your body’s normal hormonal responses. Endocrine disruptors are substances that can interfere with the endocrine (or hormonal) systems. They are also known as hormonally active agents, disruptive endocrine chemicals, or endocrine-disrupting compounds.

Some endocrine disruptors mimic female and male sex hormones, confusing your reproductive system. Moreover, you are at a high risk of developing PCOS symptoms. Endocrine disruptors, often found in canned goods, soaps, and cosmetics, include the following: