💤 Sleep & PCOS: The Connection You Didn’t Know About

Good morning. It’s Saturday, Jan. 25, and we’re covering the connection between Sleep and PCOS. First time reading? Join other ladies who are thriving with PCOS. Sign up here.

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The Essentials

Let’s talk about something we all wish we had more of—sleep. It’s not just about waking up refreshed or dreaming of that vacation in Bali. For women with PCOS (polycystic ovary syndrome), sleep plays a huge role in managing symptoms and overall health.

Here’s the science-backed tea:

Sleep & Your Hormones

Ever wonder why a bad night’s sleep makes everything worse? Blame your neuroendocrine system (fancy term for how your brain and hormones communicate). According to Beroukhim et al. (2022), disrupted sleep messes with hormones like cortisol (your stress hormone) and insulin (which helps control blood sugar).

And for PCOS warriors, this is critical. Sleep disturbances can worsen insulin resistance—one of the key players in PCOS (Singh et al., 2022). Think of it as your body trying to drive with the brakes on.

The PCOS-Sleep Cycle

Research shows that women with PCOS are more likely to experience sleep issues, from insomnia (trouble falling or staying asleep) to obstructive sleep apnea (when breathing briefly stops during sleep) (Vgontzas et al., 2001). It’s like a vicious cycle—PCOS symptoms disrupt sleep, and poor sleep makes PCOS symptoms worse.

Melatonin Magic

Melatonin isn’t just your “sleep hormone.” It also impacts ovarian function and hormone balance. A 2023 study by Evans et al. found that lower nighttime melatonin levels in women with PCOS were linked to more severe symptoms.

How Sleep Affects PCOS Symptoms

Lack of sleep can:
1️⃣ Increase inflammation (hello, hormonal acne!)
2️⃣ Worsen insulin resistance (making weight management even harder)
3️⃣ Throw off ovulation and fertility (Fernandez et al., 2018).

Sleep Tips for PCOS

Here’s the good news: you can improve your sleep and, in turn, help manage PCOS symptoms. Try these tips:

• Stick to a routine: Go to bed and wake up at the same time every day (yes, even on weekends).

• Optimize your sleep environment: Think dark, quiet, and cool—your bedroom should feel like a sleep spa.

• Limit screen time before bed: Blue light from phones and TVs can mess with melatonin production.

• Prioritize stress management: Techniques like meditation or yoga can help regulate cortisol levels.

Why It Matters

Better sleep isn’t just about feeling less cranky in the morning. It’s about improving your insulin sensitivity, managing inflammation, and giving your body the reset it desperately needs.

PCOS can feel overwhelming, but tackling sleep is one simple, impactful step toward better health.

Let’s keep the conversation going—what’s your biggest struggle when it comes to sleep? Hit reply and let me know.

**P.S. What’s your go-to sleep hack? Hit reply and share your tips—let’s build better habits together!

Updates You Can Use

Hormones & Health

> Experts caution that common perfumes and room fresheners often contain endocrine-disrupting chemicals (EDCs) like phthalates and parabens, which can interfere with hormonal balance and adversely affect fertility. (More)

> Study revels how 135 women with PCOS undergoing ovulation induction with letrozole and follicle-stimulating hormone (FSH) found comparable pregnancy rates between obese and non-obese participants—28.5% and 29.2%, respectively. (More)

> Inositol, particularly in its myo-inositol form, is gaining recognition for its potential benefits in women's health, including regulating blood sugar levels, improving hormonal balance, and supporting fertility. (More)

Weight Loss & Fitness

> Resistance training is an effective way to manage PCOS symptoms by improving insulin sensitivity, aiding in weight management, and balancing hormones. (More) | Dr. Stacy Sims shared innovative strategies for managing endometriosis and PCOS with personalized exercise and environmental therapies. (More)

> Lifestyle modifications, including regular exercise and a balanced diet, have been shown to alleviate PCOS symptoms by enhancing insulin sensitivity, regulating menstrual cycles, and reducing androgen levels, contributing to better symptom management. (More)

Nutrition & Recipes

> Cinnamon offers medicinal properties and may offer heart-health benefits specifically for women managing PCOS. A powerhouse spice that is celebrated for anti-inflammatory, antioxidant and blood-sugar regulating properties. (More)

> Chia & Quinoa Parfait is a gut healthy and PCOS friendly breakfast containing fiber, protein and omega-3 fatty acids. (Full Recipe Here)

> Common myths about PCOS diets, emphasizing that while no specific diet cures PCOS, adopting a balanced diet rich in whole grains, lean proteins, and healthy fats can help manage symptoms. (More)

Hair & Body Beauty

> Spearmint tea, rich in antioxidants and beneficial compounds, offers various health benefits, including improved digestion, hormone balancing, and reduced stress. Notably, it may help lower testosterone levels, which can be beneficial for women with PCOS experiencing symptoms like excess facial hair. (More)

> My Go-To Shampoo Recommendation: Hair Story shampoo is a sulfate-free, gentle cleanser that promotes scalp health and reduces buildup, making it ideal for women with PCOS who often experience hair thinning. (More)

> True Earth laundry strips are eco-friendly, chemical-free, and hypoallergenic, making them a great choice for women with PCOS who may have sensitive skin or are looking to reduce exposure to endocrine-disrupting chemicals that can worsen hormonal imbalances. (More)

PCOS Pulse

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^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.