PCOS Bedtime Routine: 5 Expert-Based Nighttime Lifestyle Tweaks To Make

Bedtime routine with PCOS: Women with PCOS often complain of disturbed sleep patterns. Experts have suggested some lifestyle changes in our daily routine that could help alleviate it.

PCOS or polycystic ovarian syndrome is a common health problem among women. This health condition cannot be cured permanently, but it can surely be treated and managed to reduce the adverse effect on the health of the individual. This hormonal condition has a lot to do with our lifestyle from the food we eat, our rate of physical activity, hours of sleep, etc. Amidst it all, sleep is one of the most underrated concepts and one that we probably overlook. Sleep deprivation also affects people with PCOS. Melatonin and cortisol are two important hormones that are released for better sleep, and due to PCOS, it is not secreted as it should. Therefore, women with PCOS often complain of disturbed sleep. However, with the help of some lifestyle adjustments, one can help manage it better. Nutritionist Lovneet Batra shared on Instagram that “sleep disturbance is an important feature of PCOS and the assessment of health status in PCOS should include a concern for sleep quality and the right approach to reduce these disorders. So if have been diagnosed with PCOS, or have symptoms of PCOS, making healthy changes to your diet is a great place to start your treatment Let’s review some healthy habits you can adopt before bed to manage PCOS.

PCOS Bedtime Routine

1. 1 teaspoon of chia seeds soaked in water: Chia seeds are rich in omega fatty acids and fiber helps improve testosterone levels and helps the quality of the ovary egg.
2. Saffron water: Saffron is considered a calming spice that helps combat anxiety and depression, a common side effect of PCOS. It also helps reduce testosterone levels.
3. Half a teaspoon of ashwagandha powder with soaked nuts: Ashwagandha helps reduce cortisol levels in the body.
4. 2 coconut slices: Coconut has high levels of medium chain fatty acids that increase metabolism and energy levels and help regulate insulin secretion levels.
5. 1 tablespoon roasted pumpkin seeds: Pumpkin seeds contain beta-sitosterol which inhibits the enzyme that converts testosterone to DHT, which can help reduce hair loss. Pumpkin seeds also contain essential fatty acids (EFA) that our bodies need.

PCOS cannot be completely cured, but it can be controlled with the right changes in lifestyle, medication, and dietary habits. Nutritionist Batra has suggested these tips that can be included in your daily routine at night and could help alleviate sleep disturbances.

Other than that, there are other factors like long hours of screen time before sleep, too much caffeine intake, overeating at dinner, and bottling up stress are some other factors that also hinder a good night’s sleep.