Did you know that today is World Sleep Day!? Yeah me neither but here we are, so what better time to shine a light on the importance of sleep in the context of hormone health and fertility. In this article I'll be digging deep into the importance of sleep PLUS I'll be sharing my top 6 tips for a good night's sleep.
Quality sleep isn't just a luxury, it's a total non negotiable for for healthy hormones and a happy reproductive system. Let's take a closer look at why that is.
Understanding the intricate hormonal connection
Imagine our hormones like a set of instructions that are needed for our body to function. They tell our body exactly how to run things like our metabolism, reproduction, and mood regulation. For us PCOS girls, hormonal imbalances are part and parcel of our daily lives. It's like the instruction manual for our body to run efficiently is a bit worn, missing a few pages or translated in the wrong language. And it's these messed up instructions (aka hormone mayhem) that can lead to irregular menstrual cycles, ovulatory dysfunction, and difficulties conceiving.
So how can sleep help?
It's quite simple really - quality sleep is essential for helping to maintain our body's instruction manual (aka hormone balance). While we sleep, our bodies undergo crucial repair and restoration processes, including hormone synthesis and regulation. Disruptions in sleep patterns, think insufficient sleep or poor sleep quality, can disturb this delicate balance, over time leading to hormonal mayhem:
Insulin sensitivity: Poor sleep messes with our insulin sensitivity, which - let's be honest - is more often than not already the elephant in the room for us PCOS girls. Insufficient or poor quality sleep worsens our insulin resistance, putting even more strain on our bodies. And that in turn can have a cascade effect on our other hormones, which are all intricately interlinked, leading to overall hormone mayhem.
Stress hormones: Have you heard of our stress hormone cortisol? It follows a diurnal rhythm, meaning that it peaks in the morning to get us out of bed and slowly declines throughout the day throughout the day to help us feel sleepy by nightfall. However, poor sleep can disrupt this rhythm, leading to elevated cortisol levels which can interfere with reproductive hormones, contributing to irregular menstrual cycles and reduced fertility.
Melatonin magic: Our sleepy hormone melatonin is not just important to send us off to sleep but it's also been shown to have antioxidant properties. Plus, research suggests that melatonin may help to regulate ovarian function and improve egg quality. Nice. However, poor sleep can mess with our melatonin levels so ensuring a good night's sleep is extra important.
6 top tips for a great night's sleep
Ok, so now that we've established the importance of sleep for hormone health and fertility, let's dive into what we can do to set our body and mind up for a peaceful night's sleep:
Morning walk: Make a brief morning walk, ideally before 11am, part of your daily routine. Getting morning sunlight into your eyes (or just natural light on cloudy or rainy days) helps to reset your circadian rhythm and set you up for a good night's sleep.
Caffeine: Limit your caffeine intake and avoid having any caffeine after midday. Caffeine has been shown to reduce levels of melatonin, even hours after consumption. So be sure to have no more than 1-2 cups of coffee and avoid consuming any caffeine after 12pm to allow your body to start winding down for the day.
Stick to a bedtime schedule: Try to go to bed around the same time each night to give your body a chance to adjust. Even better, try to bring your daily bedtime schedule forward if necessary to allow for 7-9 hours sleep.
Create a sleep sanctuary: Having a cool dark and quiet sleep environment that fills us with joy can have a great impact on how well we sleep.
Avoid screens: avoid using screens 2 hours before bed. This is the one thing most of my clients struggle with but please do give it a go. The emitted blue light coming from TVs, mobile phones and other screens has a direct impact on our body's ability to produce enough melatonin, making it harder to fall and stay asleep.
Wind down with a relaxing bedtime routine: Rather than spending time scrolling through your social media or watching TV, spend the 1-2 hours before bedtime winding down with a relaxing bath (men, not too hot! A shower might be better), a cup of herbal tea and a good book or a nice guided meditation.
And there we have it. Prioritizing sleep is crucial for maintaining hormone health and optimizing fertility, especially for those of us with a hormonal condition like PCOS. Remember, quality sleep is not a luxury but a non negotiable for overall health and well-being. So start working on your sleep routine today for a healthier and more fertile tomorrow.
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