PCOS can disrupt your sleep: Tips to manage





The signs of irregularity, non-existent periods, excessive hair growth, and drastic fluctuation in weight are nothing but polycystic ovary syndrome. Some women also go through sleep disturbances as PCOS abruptly disrupts the hormonal balance in the body. By making certain alterations in your bedtime routine, you slowly win over the night issues.

 

Here are healthy habits that you should be adopting to have peaceful sleep at night while suffering from PCOS.

 

1. Take one teaspoon of water-soaked chia seeds as they are rich in omega-3 fatty acids and fiber. It helps regulate testosterone levels in the individual while boosting female fertility. 

 

2. Consider consuming a glass of Saffron water to calm your senses and beat your anxiety associated with PCOS. It could be helpful to reduce testosterone levels.

 

3. You can consume ½ teaspoon of Ashwagandha powder with some soaked nuts. This soothing blend together helps reduce cortisol levels (i.e. stress hormone) in the body.

 

4. Ensure to consume at least two coconut slices every day as it contains high levels of medium-chain fatty acids that help improve the process of metabolism. It further helps boost energy levels in women suffering from PCOS while regulating the level of insulin secretion.

 

5. Ensure to consume one tablespoon of roasted pumpkin seeds as it contains beta-sitosterol that mitigates the enzyme to convert testosterone into DHT. This process further helps reduce hair fall.

 

How does PCOS disturb sleep?

According to the experts, PCOS and sleeping disturbances are correlated. As usual, PCOS individuals feel sleepy endlessly in the daytime, and they tend to sleep during the daytime which leads to difficulty in sleeping at night. The studies also suggest poor sleep habits can affect almost 1.5 times those women who are dealing with PCOS.

 

The two hormones that are responsible for sleep are melatonin and cortisol. These two abruptly impact the normal functioning of the body while disturbing the whole sleep routine.

 

Lifestyle changes to manage PCOS

Adopting a few lifestyle changes can help women with PCOS Management have regular sleep. Try exercising, releasing stress, and performing yoga before going to bed. It is essential to follow a low glycaemic index (GI) diet to regulate blood sugar levels. Consume foods such as vegetables, whole grains, lean proteins, and fruits. Restrict your intake of sugar, processed foods, and saturated and Trans fats. In case nothing works from above, seek consultation from your healthcare expert.

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