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The PCOS-Sleep Connection: Why You Can’t Sleep & How to Fix It

Published : February 18, 2025

PCOS, known in full as Polycystic Ovary Syndrome, is an endocrine disorder that affects women of reproductive age. It is characterized by hormonal imbalance. The most prominent symptoms of PCOS include hormonal imbalance, irregular menstrual periods, and small ovarian cysts. PCOS affects the body in several ways, apart from the effects on the productive system. PCOS can result in sleep issues like PCOS insomnia, sleep apnea, and restless sleep. The hormonal imbalance that results from PCOS, normally higher androgen and insulin resistance can affect your sleep patterns significantly. For instance, when your insulin levels rise because of PCOS-related insulin resistance, you may find yourself feeling more hungry than usual. This will result in discomfort, which will make it hard for you to fall asleep. This post will explain more about the correlation between PCOS and sleep problems, like PCOS and insomnia, and how you can conquer these challenges. 

Table of Contents:

 

The PCOS-Sleep Connection: Why You Can’t Sleep

A combination of factors, like genetics and environmental effects have resulted in the increasing prevalence of PCOS among women. PCOS affects the body by causing hormonal imbalance and insulin resistance. This hormonal disorder features several symptoms including acne, oily skin, alopecia, hormonal imbalance, irregular periods, fatigue, mood disorders, and sleep disturbances. 

PCOS sleep problem


The connection between PCOS and sleep problems is multifaceted. The effects of PCOS and sleep can be a result of several issues like hormonal imbalance, insulin resistance, anxiety, weight gain, and other symptoms of PCOS that we will discuss later on in this blog post. 

Getting proper and adequate sleep can help manage your PCOS symptoms. Moreover, it can help avoid mood disorders like depression and anxiety that can be a result of lack of sleep. It can also help with weight management and insulin resistance.

 

Dr. Nontokozo at Atlantia Clinical Trials explains - "The hormonal imbalances particularly involving cortisol and melatonin both play a crucial role in regulating the sleep-wake cycle and can exacerbate this. Additionally, conditions like sleep apnea which affect both the quality of sleep and the feeling of having had a restful sleep are common in people with diabetes and or obesity which are both linked to PCOS."

 

Why PCOS Affects Your Sleep?

Understanding the underlying causes of sleep issues in women with PCOS will help you manage this challenge and improve your sleeping patterns. Below are some common ways through which PCOS and sleep problems are related:

 

i. Hormonal Imbalances

Hormonal imbalance is one of the most common symptoms of PCOS. High levels of androgen, which is also known as the male hormone can result in messed up sleep patterns. High androgen levels specifically result in conditions like sleep apnea. PCOS also results in high cortisol levels. This explains the link between PCOS and sleep apnea. Cortisol is known as the stress hormone. Normally, cortisol usually peaks in the morning to help you wake up. However, when you have elevated PCOS levels at night, it can really affect your natural rhythm, making it nearly impossible to fall asleep. Furthermore, PCOS causes progesterone deficiency. The role of progesterone is to promote restful sleep. So, low levels of progesterone can result in disrupted sleep cycles, which explains the link between PCOS and sleep. 

 

ii. Insulin Resistance & Blood Sugar Fluctuations

Statistics show that around 35%-80% of women with PCOS experience insulin resistance. This is when the tissues in the body do not respond effectively to insulin. This prevents glucose from entering the cells as they are supposed to, resulting in blood sugar fluctuations. Instead, glucose remains in the bloodstream for extended periods, leading to symptoms of hypoglycemia. These symptoms include thirst and hunger pangs, even after eating, increased urination, fatigue, recurring infections, and hand/feet tingling. All these symptoms can cause sleep disturbances, like fatigue, sleep apnea, PCOS night sweats, and nighttime anxiety. Therefore, insulin resistance leads to blood sugar fluctuations, which result in the symptoms explained above, that affect sleep quality.

 

iii. Sleep Apnea and PCOS

There is a significant link between PCOS and sleep apnea. PCOS causes excess weight gain. The excess fat and tissue may surround your throat, leading to an obstruction that may affect your breathing. Obstruction in the throat is one of the causes of sleep apnea among people with PCOS. PCOS-related inflammation can also result in sleep apnea. Symptoms of sleep apnea include snoring, gasping, sore throat after waking up, morning fatigue, and daytime fatigue. While there is proof of the correlation between PCOS and sleep apnea, more studies need to be done on the topic.

 

iv. Anxiety and Depression Linked to PCOS

People who suffer from PCOS suffer from mood disorders like anxiety and depression. PCOS insomnia and having trouble sleeping are challenges resulting from mood disorders. Anxiety prevents you from being able to fall asleep. Lack of sleep can also affect your mood. So, lack of sleep can worsen depression and anxiety, which will also worsen your sleep patterns, and the vicious cycle continues. Furthermore, anxiety can cause PCOS night sweats.

 

v. Weight Gain and Sleep Disturbances

Hormonal imbalance, elevated insulin, and high androgen levels are all primary symptoms of PCOS. These symptoms can result in increased appetite and fat storage. This usually results in a lot of weight gain. Weight gain can affect sleep in many ways. For instance, it can cause discomfort during sleep, leading to reduced sleep quality. It can also lead to mood disorders, which have an impact on sleep quality. As discussed earlier, weight gain is also linked to the development of sleep apnea. Furthermore, weight gain can cause PCOS night sweats, which affect sleep quality.

 

Signs Your Sleep Problems Might Be Related to PCOS 

  • PCOS insomnia, which is difficulty falling or staying asleep
  • Feeling tired even after a full night’s sleep
  • Snoring or gasping for air during sleep, which are signs of sleep apnea
  • Frequent night sweats or hot flashes
  • Waking up with headaches or feeling foggy 

 

How to Fix PCOS-Related Sleep Issues

Even if you have PCOS, you do not have to surrender to sleep disturbances. You can improve the quality of your sleep and avoid sleep disturbance by changing your lifestyle. Below are some practical solutions that can help improve your sleep with PCOS.

 

i. Balance Your Hormones Through Diet and Exercise

Eating the right kinds of foods can help solve the issue of hormonal imbalance, which causes sleep disturbances. Foods that support hormonal balance include low-glycemic index foods like eggs, fish, meat, coffee, and tea, healthy fats, and proteins. Other than changing your diet, regular exercise can also help regulate your hormones. This can result in improved sleep.  

 

ii. Improve Sleep Hygiene

Sleep hygiene refers to adopting healthy habits and environmental factors that can help you get quality sleep. You can improve your sleep hygiene by: 

 

  • Creating a consistent bedtime routine and following it through
  • Reducing exposure to blue light before bed
  • Avoiding using electronics like your phone or TV during bed time
  • Optimizing your sleep environment by doing things like turning off the light to help with PCOS night sweats
  • Making sure you sleep in a clean and quite environment
  • Using soothing sounds to create a great sleep environment 

 

iii. Manage Insulin Resistance

Insulin resistance is one of the most common factors affecting sleep resistance. Therefore, managing insulin resistance can help with sleep issues. Doing things like timing your meals can help stabilize your blood sugar levels. Limiting your intake of refined carbs and sugars in the evening or before bed can also help you manage PCOS-related insulin resistance.

 

iv. Address Mental Health

You can also improve your sleep quality by addressing mental health issues caused by PCOS, like depression, stress, and anxiety. Some techniques for improving your mental health include meditation, deep breathing, and practicing mindfulness. You can also consider getting therapy or joining a support group for managing mental health issues related to PCOS. 

 

v. Treat Underlying Conditions Like Sleep Apnea

Treating underlying conditions causing sleep disturbance like sleep apnea, depression, and inflammation can help you solve your sleep issues. You should look out for these underlying conditions, which is very important. 

 

vi. Supplements That May Help

Taking supplements like magnesium, melatonin and chamomile can also help improve your sleep. These supplements will help you sleep faster and better. You can get help from a professional on the kind of supplements you should take to improve your sleep. 

 

Lifestyle Changes for Better Sleep with PCOS

Making changes to your lifestyle can also help you sleep better. Below are some positive changes you may want to adapt: 

 

  • Manage your weight by adopting a healthy diet
  • Adopt a more active lifestyle like exercising regularly to help with your mood and weight management
  • Limit your caffeine and alcohol intake, especially in the evening to prevent sleep disruption
  • Create a sleep schedule and make sure you stick to it to train your body to have positive sleep patterns
  • Create an environment that promotes quality and undisturbed sleep 
    Avoid using electronic devices before bed 

 

When to See a Doctor About PCOS and Sleep Problems?

The tips above are not 100% guaranteed to improve your sleep with PCOS. So, if the tips above do not help you sleep better, you may want to seek medical advice. A doctor will conduct hormonal evaluations to check for imbalances that affect your sleep. Furthermore, a doctor may provide alternatives like therapeutic options that can help you sleep better. If your sleep problems are severe, a doctor may also prescribe medication or professional interventions. 

 

About – Atlantia Clinical Trials

Atlantia Clinical Trials is one of the leading clinical research organizations to boast years of experience and expertise in women’s health research. We also specialize in women’s hormonal health, reproductive disorders, and metabolic conditions. We have completed successful clinical trials around PCOS & hormonal imbalance, PH balance, and sexually transmitted diseases. Other women’s health trials include analysis of vaginal PH by taking vaginal swabs, pregnancy testing using urine samples, bacterial analysis, and the study of PCOS and sleep disorders.

Furthermore, we are very committed to rigorous safety standards and scientific strategy. We have a team of professionals including scientists, clinicians, and healthcare professionals with expertise in women’s health and issues like PCOS and sleep disorders.

 

Conclusion

PCOS is one of the most common endocrine disorders affecting women of reproductive age. It features symptoms like irregular periods, hormonal imbalance, acne, weight loss, and insulin resistance. Another common issue of PCOS is sleep disturbance. PCOS can cause sleep apnea, PCOS insomnia, and reduced sleep quality. Causes of sleep disturbances with PCOS include weight gain, insulin resistance, and mood disorders. However, with the right management tips, you can reduce sleep disturbances caused by PCOS. Therefore, while there is a link between PCOS and sleep disorders, these issues are manageable.

 

Frequently Asked Questions (FAQs)

Q1: Why can’t I sleep at night with PCOS?

This is because of the correlation between PCOS and sleep disorders. Symptoms like weight gain, mood problems (like depression, stress and anxiety), high insulin levels, and hormonal imbalance can affect your sleep. For instance, hormonal imbalance can result in weight gain, which may cause inflammation, which in turn leads to sleep apnea. On the other hand, depression and anxiety can affect your ability to fall asleep and enjoy high-quality sleep. 

 

Q2: Does PCOS cause insomnia or just poor sleep quality?

PCOS can cause both poor-quality sleep and PCOS insomnia. For instance, hormonal imbalance like high levels of cortisol can affect your ability to fall asleep. Stress, depression, and anxiety, which are mood disorders resulting from PCOS can also cause insomnia. Therefore, the answer to this question is yes, PCOS and insomnia are indeed linked. 

 

Q3: Can losing weight improve my sleep with PCOS?

Yes, losing weight can improve your sleep with PCOS. It can reduce the discomfort that may prevent you from falling asleep and enjoying quality sleep. Also, losing weight can reduce sleep problems like sleep apnea. Furthermore, losing weight can help manage mood disorders like anxiety, which affect your sleep quality. Losing weight can also help with PCOS and insomnia. 

 

Q4: Are there natural remedies for sleep problems in PCOS? 

Natural remedies for sleep problems in PCOS include eating a healthy diet made up of low-glycemic foods and foods high in proteins. Changing your lifestyle, like adopting a more active lifestyle by working out, is also a natural remedy for sleep problems.

 

Q5: Does PCOS make you feel tired?

Yes, PCOS does make you feel tired. The lack of sleep, weight gain, poor blood glucose levels, and mood disorders are all common factors of fatigue. PCOS and insomnia are also causes of fatigue.

 

Q6: Can managing stress improve sleep in PCOS patients?

Yes, managing stress can help improve sleep in PCOS patients. Stress usually results in anxiety, which affects your ability to wind down and drift off when the time for sleeping comes. So, managing your stress can help improve your mood and prevent anxiety, which will improve your sleep.

 

Q7: How to manage anxiety with PCOS?

You can manage anxiety by eating better, exercising, doing breathing exercises, meditating, and seeking therapy. You can also get help from a professional therapist to help with your anxiety.