3 Benefits of sleep for women with PCOS wanting to take control of their weight

As a Naturopath, I am always telling my clients that getting enough sleep is key for our physical and mental well-being, but few people understand the importance of maintaining a consistent sleep schedule when it comes to managing hormones and addressing weight concerns.

You see, getting enough sleep every night is crucial for maintaining a healthy weight as well as reducing stress levels, improving overall health, and helping you stay productive and alert.

Here’s what you need to know the 3 benefits of sleep for women with PCOS and why it's so important for weight loss:

• Poor sleep impacts appetite control and contributes to poor glucose regulation which results in increased insulin (fat storage hormone) resistance. Having high levels of insulin makes it difficult to lose weight and maintain a healthy body weight.

• High levels of insulin or insulin resistance contributes to other hormones being out of balance. When one hormone is out of balance all others follow. This leads to even more hormonal issues, such as increased PMS, irregular periods and inability to ovulate.

• Sleep disorders are common in women with PCOS. Making it even more important to implement a healthy sleep routine and follow sleep hygiene processes.

Sleep is also beneficial for managing stress levels - and stress is something you want to keep in check when it comes to PCOS and regulating your hormones.

If you don't get enough sleep or have an irregular sleeping pattern then this can contribute to higher levels of cortisol (the stress hormone) in the body. Too much cortisol can then lead to other health issues like increased blood pressure, a weakened immune system and weight gain. A lack of sleep can also carry over into other areas of life such as work performance or personal relationships.

Here are five key tips I give my clients to help establish a regular sleep pattern:

1. Set up an evening routine – Implement a regular bedtime. Aim to be in bed at the same time each night, make sure it is no later than 11 pm. Give yourself time to rest and relax before bed by doing an activity to help you unwind, such as taking a bath, having herbal tea, reading a book, colouring in or journaling.

2. Avoid caffeine late in the day – Having caffeine too late in the day can impact your ability to fall asleep and your sleep quality. Where possible avoid caffeine after 2 pm. Consider limiting your caffeine to a maximum of 2 coffees a day.

3. Take naps sparingly – Taking naps during the day can contribute to sleep difficulties at night. If you must take a nap make sure you set an alarm and limit it to no longer than 90 minutes.

4. Avoid alcohol too close to bedtime – Try and limit Alcohol to social events or weekends only. Having alcohol with or after dinner can disrupt sleep quality.

5. Keep electronics out of the bedroom – Having electronics in your bedroom can disrupt your sleep quality. This includes the little blue lights on your TV. If you do have electronics in your bedroom make sure you turn them off at the wall when you go to sleep.

Can you now see how establishing and sticking to a consistent sleep schedule is essential for anyone looking to better manage their PCOS and improve their weight?

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 address your PCOS and improve your weight, feel free to book a free PCOS Success Gameplan Call to learn more about how my program The PCOS Solution can help you!

Are you getting enough sleep with your PCOS?