The 5 benefits of sleep for women with PCOS who are trying to fall pregnant
As a Nutritionist I am always telling my clients that getting enough sleep is key for our physical and mental wellbeing, but few people understand the importance of maintaining a consistent sleep schedule when it comes to your fertility with PCOS.
You see, getting enough sleep every night is crucial for increasing your fertility so that you can fall pregnant. As well as for reducing stress levels, improving overall health, and helping you stay productive and alert.
Here’s what you need to know about why it's so important for women with PCOS to make sure that you’re getting quality rest each night:
Poor sleep can exacerbate your PCOS symptoms. Of course, we want to be getting your PCOS symptoms under control in order to increase your fertility.
It can worsen insulin resistance. We know that insulin resistance is a common underlying driver of PCOS for many women and is a major factor that impacts on ovulation and your fertility.
Poor sleep can contribute to overall systemic inflammation. If inflammation is a driver of your PCOS then this is going to make it harder to fall pregnant. Inflammation can also impact other factors influencing your fertility such as egg quality and increased risk of miscarriage.
It can also exacerbate depression and anxiety, as well as stress. Stress is something you want to keep in check when it comes to trying to conceive with PCOS.
I’m sure you can now see how important sleep is when it comes to PCOS and your fertility
Now, there’s a catch-22 when it comes to sleep and PCOS…
Research shows that women with PCOS have a 20% higher chance of having disturbed sleep and clinical sleep disorders (such as sleep apnoea and insomnia). Meaning that if you are a woman with PCOS, it can actually be harder for you to get a good night’s sleep.
This is to do with the metabolic and hormonal imbalances that women with PCOS experience.
So, here are five top tips I give my PCOS clients to get better sleep to improve their fertility:
Get outside in the morning for some exercise. Exposure to sunlight early in the day can help your body to produce sleep inducing hormones in the evening.
Set up an evening routine. Having a wind down routine to prepare your body for bed can help prepare your body for a better night’s sleep. Try to get to bed at the same time every night, have a cup of tea, read a book. Find what works for you.
Avoid caffeine late in the day. We all have different tolerances to caffeine, but generally I recommend you don’t have any caffeine after midday so that you have a better chance of falling asleep quickly and having better quality sleep. Opt for a cup of herbal tea (such as spearmint tea, which has added benefits for women with PCOS!).
Keep electronics out of the bedroom. Try to limit screens before bed. You may find that you need to turn off all screens 1 hour before bed to help you wind down. Try reading a book instead.
Try a guided meditation or some journaling. If you find that you can’t get to sleep or wake in the night thinking about your to-do list or other things on your mind, keep a notepad on your bedside table so you can quickly write something down and then get back off to sleep knowing that you will get to it in the morning - after a good rest!
Can you now see how establishing and sticking to a consistent sleep schedule is essential for anyone looking to anyone with PCOS who is trying to fall pregnant.
When you get a good night’s rest, every night, the positive health impacts ripple out across your whole life! So let’s prioritise sleep from tonight on!
If you’re ready to finally fall pregnant with PCOS, feel free to book in a discovery call to learn more about how my program the PCOS to Pregnant Protocol can help you!