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Women’s Health: Managing PCOS-Related Sleep Problems, Tips from the Experts | health news

Sleep is essential for recharging your body and mind and is related to a person’s overall well-being. Disturbed sleep leaves individuals feeling tired, irritable and unable to perform daily activities of life. Inadequate sleep can make people prone to mood swings, delayed reaction times, and decreased neuro-cognitive function.

Dr Shivashish Dey, Head, Medical Affairs, South Asia, ResMed said, “Polycystic Ovary Syndrome (PCOS) has an important relationship with women’s sleep. PCOS affects 8-13% of women of reproductive age worldwide. Sleep disorders especially interrupted sleep. Apnea is very common. Reports show that up to 35% of women with PCOS may have sleep apnea. Proposed theories are that excess androgen hormones (male hormones), decreased estrogen levels, and obesity increase the risk of OSA in individuals suffering from PCOS. Additionally, PCOS is also associated with insulin resistance, which is also common in OSA.”

As there is evidence for a link between sleep apnea and PCOS, disturbed sleep (including sleep apnea) is associated with increased cardiovascular risk, systemic inflammation, and type 2 diabetes mellitus. Therefore, it is important to identify women suffering from OSA, in order to control this sleep disorder and achieve adequate sleep health.

Tips to help women sleep better

Here are some tips shared by Dr. Sibashish that may be helpful for women with PCOS who have trouble sleeping:

Make sleep a priority: Sleep should always come first, even though it may be tempting to forgo getting enough sleep to work, study, socialize, or function. This is because poor sleep hygiene can negatively affect both the quantity and quality of sleep. If you want to sleep through the night and wake up fresh, you must establish a good routine.

Although sleep apnea can cause a wide range of symptoms, women with PCOS are generally more likely to experience it. Because both obstructive sleep apnea and PCOS are associated with various health problems, such as high blood pressure, type 2 diabetes mellitus, and heart disease, people with PCOS should be screened for sleep disorders. A sleep specialist can make an evaluation based on a patient’s medical history of sleep disorders as well as symptoms.

It is recommended that the “best” environment for sleep is quiet, cool and dark. Other common strategies that will help you sleep better include closing the bedroom and taking all non-sleep activities such as eating, working, watching TV or browsing on your phone outside of the bedroom.

High amounts of stress and anxiety can significantly interfere with your sleep patterns. Incorporating relaxation techniques into your daily routine will help you de-stress and get ready for bed. Progressive muscle relaxation, deep breathing techniques, mindfulness and meditation are thought to help reduce stress and anxiety, making it easier to fall asleep and lifting your spirits when you wake up.

A regular waking pattern, achieved by waking up at the same time every day, helps the body adjust to a better sleep schedule. You can increase the amount of sleep you get at night and improve the quality of your sleep by creating a sleep schedule.

It is important to understand the variables that affect the quality of your sleep. Numerous things can affect the quality of your sleep, including an uncomfortable sleeping environment, eating or exercising too close to bedtime, and sleep disorders like sleep apnea. If you’re not getting enough sleep and you’re chasing ZZZs, see a medical professional.

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