31 Jul Polycystic ovarian disease- Is lack of quality sleep one of the reasons !
Body Tired…. Mind Wired
Polycystic ovarian disease is a modern gynecologic epidemic affecting almost 20 % women in urban scenarios. It is a multifactorial disorder with different etiologies and multiple expressions.
it has been observed that PCOD women tend to have less and a not so good quality sleep. Less sleep could either be the reason as one of the causative factors or it could be one of the manifestations of the syndrome of PCOS.
Sleep deprivation leads to low energy levels, leading to craving for more sugars and carbohydrates and not so healthy food choices leading to weight gain. Less sleep increases cortisol levels leading to further increased blood sugar levels. Less sleep and erratic sleep timings disrupts natural cortisol rhythm, further leading to haywire sugar levels in the blood . Late nights and late mornings disturb the natural circadian gonadotrophin release leading to abnormal FSH and LH ratios. Decreased sleep leads to decreased insulin sensitivity and increased insulin levels further compounding the problem. A study quotes that one week of less than 5hrs of sleep per day actually decreases the insulin sensitivity by 24 %. Increased cortisol levels increase the inflammatory response in the body which is now supposed to be the new reason of PCOD. All of the above could lead lead to weight gain which in itself is a strong precursor of PCOS.
On the other hand, PCOS patients are more likely to have insomnia, anxiety, depression, snoring and in extreme cases sleep apnea.
So how much sleep is adequate and is of good quality. As a thumb rule, when you wake up in the morning refreshed and without the need of an alarm, the sleep has been good enough. The sleep timings are also important. Avoid late nights and get up by sunrise for your hormones to function smoothly. Establish sleep hygiene- a regular sleep routine. Ditch coffee, colas, dark chocolates. Avoid working on electronic screens at least 02 hours before sleep as blue light emitted from the screens impacts the circadian rhythm of hormones. Learn to meditate at least for 10 mins before the bed.