Getting enough sleep is essential to conquering insulin resistance which is a major cause of Polycystic Ovary Syndrome. However, just catching some extra time napping is not going to suffice. Let’s take a quick look at the underlying reasons why, and a closer look at insulin resistance too.
The hormone insulin regulates your metabolism of fats and carbohydrates in your body. It absorbs glucose (energy) from your bloodstream to do important work ni the body. The balance of insulin is incredibly important when looking at your overall health. When your insulin levels destabilise – and especially for long periods of time – the outcomes are not good and you can be beset by diabetes, and PCOS. There is plenty of evidence however to show that good and balanced levels of insulin are highly related to good sleep.
Now we know something of insulin, we can look at a condition called insulin resistance. This is where the body cannot lower the blood sugar levels in an efficient way. To combat the high blood sugar the body releases even more insulin so that some of the malfunctioning hormones would work and the blood sugar eventually goes down. This floods the body with insulin and keeps your blood suagr too high for too long. Both which cause serious issues – but you can make insulin more sensitive …
How Sleep Helps You
While not the only reason for insulin resistance, a study by a Dr. Donga and a team of scientists at Leiden University Medical Centre in Holland found that lack of sleep does indeed cause reduced insulin sensitivity. A single night of poor sleep in fact was all it took to begin this slide into poor insulin! Not a week, just a single disturbed night of sleep. So, if you are not getting enough sleep, or getting poor sleep for whatever reason can you imagine have far degraded your insulin sensitivity might be?
Polycystic Ovary Syndrome (PCOS)
So we get to the link between PCOS and insulin resistance. These conditions almost go hand in hand in fact. 50-70% of women with PCOS have insulin resistance. While this is a correlation and not causation, it is probably also true that those who tested against insulin resistance might still have it, but to a lesser degree as to not be picked up by the tests. If this is a significant cause of PCOS then the link between insulin resistance and poor sleep is something that needs to be looked into and curing bad sleep might just improve your PCOS.
Lifestyle Changes For Better Sleep
Sleeping well is not just good for your general rest and recovery. Good sleeping practices will help you maintain optimal insulin balance an efficiency in your body.
Here are some tips for excellent sleep:
- 8 hours sleep is usually the optimal amount you need. Try to get close to 8 hours sleep a night, if you wake up really groggy though, try getting an extra hour a your sleep cycle might be a bit different form others.
- Set a bedtime ans stick to it! No going to bed when you feel sleepy as you might miss your chance. A routine will enforce better sleep.
- Try not to have any caffeinated drinks such as (coffee, tea, cola drinks etc) particularly at night
- Make sure there are no distractions in your bedroom such as blinking lights. Keep it dark and quiet and a good temperature.
- Meditation can be very helpful for some.
- To avoid your brain running around in circles keeping you awake, try to keep a notebook to jot down things you need to do if those unfinished tasks are causing you some stress. Jot it down, go back to sleep!
- Sometimes doing something monotonous can help you doze off. Try some simple maths additions in your head boring and repetitive and can perhaps silence the active brain and send you to slumber.
- Try to avoid computer screens for an hour before bed. This includes your phone! Studies have shown computer screens before bed can lead to very poor sleep
- If you stop breathing while asleep, have a sore throat in the morning, fall asleep on the couch in the afternoon or early evening, and/or snore, go to your doctor to see if you suffer from sleep apnea.
- Sex – you know it works. An orgasm helps you relax like nothign else and leads to better overall sleep.
I hope that helps you get more rest! For more info on eliminating PCOS to get your health and life back on track, check out the Natural Ovarian Cysts Relief Secrets ebook that I recommend 🙂