PCOS and can’t sleep? Sleep is essential to everyone, as the amount and quality of sleep one gets contribute to our health and to whether the body and mind function optimally. Getting enough good sleep at the right time will help protect your mental and physical health and your overall quality of life.
Yet, PCOS and sleep deprivation occur more often together than is healthy.
Despite knowing that getting a good night’s sleep is essential, we often struggle to prioritise sleep because of the hustle and bustle of life and the staggering work deadlines. We rest when we can, and sometimes that means only a few hours a night as we rush to meet the next day’s workload.
However, whether we know it or not, this accumulating sleep debt will begin to affect all aspects of our health. The way we feel when we are awake partly depends on how we sleep. It is during sleep that the body rejuvenates, recovers, and repairs.
A 2006 survey by the Harvard Women’s Health Watch found that people are sleeping less than 6 hours a night, with roughly 75% experiencing sleep difficulties. While some insomnia is not a problem, it becomes one when it is recurring and chronic sleep loss accumulates. This can contribute to health problems such as PCOS, weight gain, high blood pressure, behavioural issues, a decrease in the strength of the immune system and insulin resistance.
The ideal amount of sleep required can vary depending on age, lifestyle, and health. Children need more sleep than adults. On average, an adult needs 7-9 hours of sound sleep each day. But it should be efficient and of quality sleep.
The different sleep cycles
So what is good quality sleep?
A good night’s sleep is divided into five continually shifting stages. The types of brain waves, either light or deep, define each stage.
Sleep follows a pattern, alternating between NREM (non-rapid eye movement) sleep and REM (rapid eye movement) sleep. Usually, this cycle repeats itself every 90 minutes throughout the night.
Sleep is often categorised into five different stages. NREM accounts for 75% of our sleep and encompasses stages 1-4, while REM accounts for the remaining 25%.
N1 or Stage 1 – This is when you are nodding off. It is the stage between sleep and wakefulness, a very light sleep. At this stage, it is still very easy to wake you.
N2 or Stage 2 – This is the onset of sleep. Breathing and heart rate become regular, and your body temperature drops naturally. This is the lovely stage ushering you into a deeper sleep.
N3 or Stages 3-4 – This is the deepest sleep. It is during this stage that the body truly begins to restore itself. Blood pressure drops, and breathing becomes slower. In stage 4 the muscles relax and blood supply increases as tissue growth and repair occur. It is also during this stage that hormones such as the growth hormone are released, which aid in growth and muscle development. Energy lost during the day is restored during this sleep stage.
REM or Stage 5 – REM or rapid eye movement is the stage of sleeping where dreaming occurs. This stage usually occurs roughly 90 minutes after you fall asleep and continues to grow longer throughout the night (making it very easy to wake up after a dream).
In this stage, energy is provided to the brain and body; eyes dart back and forth beneath the eyelids; and the body completely relaxes, with muscles turning off.
Many can sleep for long periods but have difficulty reaching the deeper, restorative sleep stages. This is a sign of a potential sleep disorder that can lead to chronic lack of sleep and a host of health issues.
Do I have a sleep disorder?
If you have PCOS and trouble sleeping or feel tired even after a whole night’s sleep, you may have a sleep disorder. This can be confirmed clinically by your doctor, but to get you started and help you determine if you need a proper sleep evaluation, answer the following questions:
- Is it hard for you to fall asleep or stay asleep?
- Do you have a snoring problem? Or have others told you that your breathing is irregular while you are asleep?
- Are your legs “active” at night? Do you feel any tingling, itching, or creeping in your legs while sleeping, making you want to kick your leg to find relief?
- Do you sleepwalk or have recurring nightmares?
- Do you struggle to stay awake or fall asleep during the day?
- Do you have problems focusing and concentrating?
- Do you wake up tired in the morning and find yourself unable to function during the day?
- Has sleeplessness or fatigue been a constant problem for you for a period longer than two to three weeks?
If you’ve answered yes to more than two of these questions, speak with your health professional. If you don’t, a chronic lack of sleep could start to cause serious problems and PCOS insomnia is not a healthful combination.
What are the consequences of a lack of sleep?
1. Cognitive & Mental Effects (The Immediate “Brain Fog”)
This is what you feel the next day:
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Impaired Attention & Concentration: You can’t focus, leading to mistakes at work or while driving.
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Reduced Learning & Memory Consolidation: Your brain struggles to form new memories and store what you’ve learned.
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Poor Decision-Making & Judgment: You’re more likely to be impulsive and take unnecessary risks.
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Slowed Reaction Time: Comparable to being drunk. Driving drowsy is extremely dangerous.
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Mood Swings & Irritability: You become snappy, emotionally volatile, and less resilient to stress.
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Increased Anxiety & Depression: Sleep deprivation can trigger or significantly worsen mental health conditions.
2. Physical & Hormonal Effects (The Internal Chaos)
Your body’s essential functions go haywire:
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Hormonal Imbalance:
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Cortisol (Stress Hormone): Levels increase, putting your body in a constant state of high alert.
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Ghrelin & Leptin (Hunger Hormones): Ghrelin (“hunger”) goes up, Leptin (“fullness”) goes down. This leads to increased cravings, especially for high-carb, sugary, and fatty foods.
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Growth Hormone & Testosterone: Production decreases, impairing muscle repair, strength, and overall cell regeneration.
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Weakened Immune System: You become much more susceptible to infections like the common cold and flu. Your body produces fewer infection-fighting antibodies and cells.
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Increased Pain Sensitivity: You have a lower pain threshold, and existing aches and pains feel worse.
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Loss of Coordination: Increased risk of trips, falls, and accidents.
3. Long-Term Health Risks (The Chronic Damage)
Consistently missing sleep dramatically increases your risk for serious diseases:
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Weight Gain & Obesity: Driven by the hormonal changes that increase appetite and cravings.
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Type 2 Diabetes: Sleep deprivation impairs your body’s ability to regulate blood sugar (insulin sensitivity).
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Heart Disease & High Blood Pressure: Chronic sleep deficiency is linked to increased inflammation, higher blood pressure, and elevated stress hormone levels, all of which strain the cardiovascular system.
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Weakened Libido: Decreased interest in sex due to depleted energy and hormonal imbalances.
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Increased Risk of Certain Cancers: Long-term sleep disruption has been linked to a higher risk of cancers, such as breast and colon cancer, potentially due to reduced melatonin production and increased inflammation.
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Accelerated Aging: Lack of sleep can contribute to skin aging, like fine lines and dullness, and is linked to neurodegenerative diseases like Alzheimer’s.
Think of sleep not as passive downtime, but as a non-negotiable nightly maintenance session for your brain and body. A lack of sleep is like skipping essential maintenance on a complex machine—things will start to break down, from your mood and metabolism to your heart and immune system.
10 good sleep habits
It is important to prioritise sleep. However, falling asleep is sometimes not as easy as it sounds. Stress, everyday distractions, and just general busyness and life can make good sleep elusive.
Here are some simple sleep habits to boost your chances of achieving the required amount of good sleep each night.
- Maintain a regular sleep/wake schedule – As difficult as it is, a routine helps your body sleep better by “programming” it to follow a schedule.
- Avoid screen time for at least an hour before bed (TV, mobile, tablet, etc). If you must use a screen, use a blue filter.
- Avoid caffeine four to six hours before bed.
- Don’t smoke near bedtime or if you wake up at night.
- Avoid alcohol, as it can cause rebound waking.
- Avoid heavy meals right before bed.
- Minimise noise, light, and excessive hot or cold temperatures when you sleep.
- Be comfortable in your bed with a good mattress and pillow.
- Meditate, as this will help you calm your mind and body and prepare for sleep.
- Exercise regularly, as studies show that an active lifestyle can improve sleep quality. Just don’t exercise right before bed!
Sleep Aids
While good sleep habits are essential, sometimes they are not enough. If you still need help improving your sleep, you can turn to sleep aids. Here are a few natural sleep aids that may help improve your sleep quality.
- Melatonin – This is the natural hormone your body produces to signal you that it is time to sleep. It naturally rises in the evening and falls in the morning. Melatonin supplements are a popular sleeping aid and especially important when the cycles are disrupted (moving through time zones, alternating job schedules).
- Valerian Root – This herb, native to Asia and Europe, is commonly used as a sleep-promoting supplement in the US and Europe. Although more studies are needed, valerian root has been shown to decrease sleep latency and improve sleep quality.
- Ginseng Root – Ginseng has been used for years for its health-promoting properties. Results of several studies indicate that the use of ginseng root may be partly related to maintaining regular sleep and wakefulness.
- Lavender – Lavender is a very popular aromatherapy scent. Its soothing fragrance is said to promote peace and calm and enhance sleep. Several studies show that smelling lavender oil 30 minutes before bed can improve sleep quality.
- Passionflower – Passionflower is a popular herbal remedy for insomnia. It is usually taken in tea form and can help improve sleep quality. However, more studies are needed to determine the extent of its effect.
- Hops (Humulus lupulus) – The dried strobile of Humulus lupulus is a popular sleep aid, which is also used for the treatment of intestinal ailments. The sedative effects of hops have been known to promote sleep. This is usually taken as an infusion and can provide a calming effect within 20-40 minutes of ingestion.
- Magnesium – This mineral is essential for brain function and heart health. It can also help quiet the mind and make sleep easier. Studies have also shown that insufficient magnesium in your body may be linked to troubled sleep and insomnia, as it naturally helps regulate your body’s production of melatonin, and low magnesium levels have been found in women with PCOS.
- Tryptophan – Have you ever wondered why you feel so sleepy after eating turkey? It’s because of the sleep-promoting amino acid, tryptophan. A study has shown that even a very low dosage can help you fall asleep faster.
These are just some of the most popular sleep aids. Coupled with good sleep habits and treatment from your health professional, as needed, a good night’s sleep is well within your reach. The PCOS-and-can’t-sleep combination can become a thing of the past.
From PCOS to perfect health, with love,
Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com
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References:
https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0/1
https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
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