Doctor’s prescription for PCOD – Good night’s sleep

In today's world, PCOD or PCOS has become a very challenging health issue for a large number of women. An increase in weight, irregular or delayed periods, infertility, scalp hair loss, acne, facial hair development, sleep problems, mood fluctuations, can all be signs of PCOS.

What if we tell you that many of these problems can be fixed with a simple solution- A good night's sleep.

Surprised? It seems too good to be true, doesn't it? Well, according to research, sleep deprivation has been linked to PCOS symptoms in a variety of ways. It disrupts the circadian rhythm, the hormonal cycles and contributes significantly to the ovarian & hormonal dysfunction in women with PCOS. Feeling too fatigued throughout the day, having trouble going to sleep, or having restless or disturbed sleep are all signs of sleep disorders and are very common in PCOS.

Why do we need sleep?

So, a very basic question that arises here is why is sleep so important and why do we need to sleep at all? Well, sleep is an essential function of the body that helps your body and mind to rejuvenate, allowing you to wake up feeling refreshed and alert. A good night's sleep also helps to promote the body's wellness and prevent illness.

• ​Research indicates that the body relaxes & blood flow to the brain reduces during deep sleep ( NREM sleep). This helps the brain to cool down and rejuvenate and also reduces the overall calorie consumption by about 35%.
• Deep sleep is the time when a tiny gland - the Pituitary gland, in the brain, secretes the growth hormone which stimulates the growth of the body tissues & muscle repair, thus helping the body to heal itself.
• Research has also shown that the blood levels of immunogenic substances i.e the substances which improve the body immunity, also increase during deep sleep. Thus deep sleep helps improve your immunity & prevents illness.

How much sleep do we need?

According to National Sleep Foundation guidelines, adults require approximately 7 to 8 hours of uninterrupted sleep per night. Children and teenagers require significantly more sleep, especially if they are under the age of five. The sleep requirement varies in different age groups & can broadly be described as

What are the types of sleep?

As you must have noticed, our sleep pattern is not the same throughout the duration of our sleep cycle. We gradually shift repeatedly from a stage of light sleep to deep sleep & then back to light sleep while we sleep. Scientific research shows that there are various stages of sleep which can be described as follows

Each sleep cycle typically lasts from 90-120 minutes and the cycles are repeated over & over again throughout the night. 70-80% of the sleep cycle is composed of the NREM sleep & the remaining 20-25% is the REM sleep.

Since a regular sleeping pattern & sleep cycle is necessary for the rest, rejuvenation & general wellbeing of the body, disruption of sleep routine can lead to subtle functional disturbances in the body that can cause various health problems.

Sleep problems in PCOD/PCOS

Women with PCOS frequently face problems with their sleep. It is still uncertain whether the disturbed sleep pattern leads to development of PCOS or whether the PCOS changes lead to the sleep problems and vigorous research is still going on with regards to this dilemma. The various sleep problems associated with PCOS include:

• Insomnia, which is characterized by difficulty in falling asleep, staying asleep, or both.
• Feeling sleepy throughout the day.
• Snoring during sleep.
• Poor quality of sleep.
• Women with PCOD/PCOS are at a higher risk to develop Obstructive Sleep Apnea (OSA). It is a serious disorder during which the airway becomes repeatedly obstructed during sleep and the oxygen supply to the body gets interrupted transiently.

The link between PCOS and sleep

Melatonin, also known as the sleep hormone, is secreted by the pineal gland in our brain. This hormone is very important for regulating sleep. Coincidentally, melatonin is also crucial for ovarian function. It has the potential to alter the function of the ovaries and the release of sexual hormones, as well as oocyte (immature egg cell in the ovary) maturation, follicular development, ovulation, and also plays a role in determining the quality of the oocyte.

The production of this sleep hormone is suppressed in light. So when we have a daily routine that requires us to work late in the night on digital devices or keep the lights on till late in the night, the secretion of this hormone obviously gets affected and so does our sleep cycle, ovarian function & ovulation.

Nowadays, a lot of factors can contribute to a poor sleep cycle. This includes frequent work-related travels, working night shifts, students pulling an all-nighter before exams, or sleeping till late in the day. All of these can hinder melatonin production, which in turn affects ovarian function.

Consequences of Sleep Disorders

Many of the negative consequences of sleep deprivation are well-known, such as being irritable, inability to concentrate and doing poorly at work. But did you realize that not getting enough sleep might have serious effects on your physical health also? These include

• High blood pressure
• Diabetes
• Risk of stroke
• Obesity
• Weakened immunity
• Risk of heart diseases such as heart attack or heart failure
• A decline in sex drive
• Trouble with logical thinking and concentration
• Memory problems

And if the above reasons are not enough to make you realize the importance of sleep, then the next reason might just do the trick. Sleep deprivation for a prolonged period of time can have a negative impact on your physical appearance too. For example, premature wrinkling and dark circles beneath the eyes can occur as a result of irregular sleeping patterns & sleep deprivation!

The Sleep Hygiene

Having stressed the importance and consequences of sleep disorders, now let’s focus on what can be done to improve sleep quality. Have you heard of sleep hygiene? Don't worry; it's nothing complicated. It simply refers to habits that will help you sleep peacefully at night.

The following are some tips that you can follow for good sleep hygiene

• Consistency is key. Every night and every morning, including weekends, go to bed and wake up at the same time.
• Avoid large meals, coffee, and alcohol close to your sleep time.
• Make an effort to exercise. Physical activity during the day can make it easier to fall asleep at night.
• Do not use electronic devices such as smartphones, laptops, video games, etc., during bedtime.
• Wear comfortable and loose clothing when going to bed.
• Choose your mattress and pillow carefully to ensure comfortable and pain-free sleep.
• Keep your bedroom dark and quiet when you go to bed.
• It's generally easier to concentrate on relaxation instead of falling asleep. So if you’re having difficulty in falling asleep, focus on relaxing the body & mind gradually instead of forcing yourself to fall asleep. For example, try meditation, mindfulness, and paced breathing. These relaxation practices can help you prepare for bedtime.

We often look for complicated answers to all our problems, while the solution may be very simple. Similarly, in this case, following good sleep hygiene may make all the difference in your life and help combat your PCOD problem. The advantage of this is that it will not cost you a single penny and have long-lasting beneficial effects on your overall health, wellbeing, and ovarian function. The advantages are limitless.