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Tossing and turning, watching the clock tick by, and feeling utterly exhausted come morning — sound familiar?
For many women with Polycystic Ovary Syndrome (PCOS), this frustrating scenario is all too common. PCOS doesn't just wreak havoc on hormones and fertility; it can also turn bedtime into a battleground.
Let's dive into why PCOS might be messing with your sleep and what you can do about it.
Why can't I sleep at night with PCOS?
PCOS affects your body in so many ways, and one of the biggest challenges is getting a good night's sleep. The hormonal imbalances that come with PCOS, especially higher levels of androgens (often called "male" hormones) and insulin resistance, can really mess with your sleep patterns. When your insulin levels are up, you might find yourself feeling hungrier and more uncomfortable, making it tough to unwind and drift off.
But it’s not just hormones causing sleepless nights. PCOS often brings along anxiety and depression, both of which are well-known sleep stealers. On top of that, some may experience physical discomfort from pelvic pain, bloating, or even those pesky night sweats can make finding a comfy position feel impossible.
Some new studies have also shown that women with PCOS could have altered melatonin levels (or melatonin profile), which could be negatively impacting their sleep — although more studies are needed to prove this theory.
And there’s more — people with PCOS are also more likely to suffer from sleep apnea and restless leg syndrome, which can make sleep less restful. Studies have shown that women with PCOS are more likely to develop sleep apnea, a condition where your breathing stops and starts repeatedly during the night, leading to poor-quality sleep. Why the link with sleep apnea? Possibly due to the connection between PCOS and obesity, which can increase the risk of obstructive sleep apnea.
All these factors together can make nights feel long and exhausting, leaving you struggling to get the rest you need.
Why do I keep waking up at 3am with my PCOS?
Ah, the dreaded 3 am wake-up call. It's like your body has its own internal alarm clock, but it's set to the wrong time zone. Sometimes, discomfort from ovarian cysts or pelvic discomfort can jolt you awake.
Blood sugar levels also come into play. Women with PCOS often experience insulin resistance, which can lead to fluctuations in blood sugar during the night. When your blood sugar drops, your body releases stress hormones like cortisol to bring it back up. Unfortunately, this surge can wake you up, leaving you staring at the ceiling and struggling to fall back asleep.
It’s not just annoying — it can leave you feeling groggy and irritable the next day, making those early mornings even harder to handle.
How many hours of sleep do you need with PCOS?
When it comes to sleep, quality is just as important as quantity. However, women with PCOS may need to pay extra attention to getting enough shut-eye. While everyone's needs are different, most adults require between 7 to 9 hours of sleep per night. For those with PCOS, aiming for the higher end of this range can be beneficial.
Getting adequate sleep isn't just about feeling refreshed. It plays a crucial role in regulating hormones, managing stress, and even helping with weight management — all-important for managing your PCOS. After all, poor sleep can exacerbate hormonal imbalances, increase insulin resistance, and heighten stress levels, all of which can worsen PCOS symptoms.
So, while it might be tempting to skimp on sleep to squeeze more into your day, remember that those extra Z's are doing important work for your body.
Why am I so tired and sleepy with PCOS?
Feeling like you're constantly running on empty? You're not alone. Fatigue is a common complaint among women with PCOS, and there are several reasons for this persistent tiredness.
Firstly, the hormonal differences associated with PCOS can affect your energy levels. For example, insulin resistance, which is common in PCOS, can make it harder for your cells to use energy efficiently.
Mental health also plays a role. PCOS is associated with higher rates of anxiety and depression, which can contribute to persistent fatigue. Addressing both the physical and emotional aspects of PCOS is essential for combating tiredness and improving your energy levels.
Plus, sleep disturbances, whether from pain, anxiety, or hormonal fluctuations, can leave you feeling drained even after a full night's sleep. It's not just about the quantity of sleep, but the quality too. If you're not reaching those deep, restorative stages of sleep, you're likely to feel tired no matter how many hours you spend in bed.
How to cope with poor sleep and PCOS
Dealing with PCOS-related sleep disturbances can feel overwhelming, but there are a few strategies that might help you manage it and get better rest:
- Regular exercise: It might be the last thing you feel like doing when you're in tired or not feeling your best, but exercise can actually help. Gentle activities like yoga, walking, or swimming can improve circulation and release endorphins, your body's natural pain relievers.
- Balanced diet: Anti-inflammatory foods like leafy greens, berries, and fatty fish may help reduce pain and inflammation. Plus eating whole foods, lean proteins, and healthy fats helps manage insulin levels and reduce inflammation. Cutting out processed foods and sugars can also make a big difference.
- Stress management techniques: Techniques like deep breathing, meditation, or even talking to a therapist (using therapies like CBT — cognitive behavioral therapy) have been proven to help with pain management and improve your overall well-being.
- Heat therapy: Using warm baths or heating pads can soothe cramping and discomfort, making it easier to relax before bed.
- Sleep hygiene: Maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime can improve the quality of your sleep.
- Medical treatments: Talk to your healthcare provider about medications or treatments that can help manage PCOS symptoms. Hormonal therapies, pain relievers, or treatments for sleep disorders might be recommended.
- Support systems: Connecting with others who understand what you’re going through can provide emotional support and practical advice. Support groups or counseling can be invaluable resources.
Which sleeping position is good for PCOS?
While there's no one-size-fits-all sleeping position for PCOS, some positions may help alleviate discomfort and promote better sleep. Sleeping on your side can be beneficial, as it may improve digestion and reduce bloating — common issues for many women with PCOS.
If you experience lower back pain, try placing a pillow between your knees while side-sleeping to keep your spine aligned. For those dealing with pelvic pain, elevating your legs slightly with a pillow under your knees while lying on your back might provide some relief.
For others, raising your head by a couple of inches can make all the difference, particularly if you suffer from sleep apnea and reduce acid reflux, which can disrupt sleep.
Try a few different positions to find what works best for you. The most important thing is to find a position that allows you to relax and fall into a restful sleep.
Living with PCOS can feel like navigating a maze sometimes, especially when it comes to sleep. But remember, you're not alone in this journey.
By understanding how PCOS affects your sleep and implementing strategies to improve your sleep quality, you can take steps towards better rest and overall health.
Don't hesitate to reach out to your healthcare provider if sleep issues persist — they're there to support you.
With patience, self-care, and the right approach, you can work towards more restful nights and energized days, even with PCOS.
Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.
