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 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:
- Polychlorinated biphenyls (PCBs)
- Polybrominated biphenyls (PBBs)
- Dichlorodiphenyltrichloroethane (DDT)
- Bisphenol A (BPA)
- Diethylstilbestrol (DES)
PCOS and Insomnia are interrelated. Follow these steps and it could help you alleviate insomnia due to PCOS
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