Diana D’Amelio, RPA-C, is part of the polycystic ovarian syndrome (PCOS) Team at Reproductive Medicine Associates of Connecticut (RMACT), which includes Joshua M. Hurwitz, MD, Melissa Kelleher, LCSW, and Carolyn Gundell, MS Nutritionist. The team is dedicated to helping adolescents and adults manage their PCOS to improve their overall health; early detection and management can help improve a woman’s infertility when she is ready to have a family.
This week is National Infertility Awareness Week, which is a chance for professionals in the infertility field to create awareness of the prevalence of infertility (6.7 million women are affected), as well as create better understanding of the disease. Infertility can be an overwhelming, scary diagnosis. And yet many patients can improve their infertility through non-invasive treatments. For example, polycystic ovarian syndrome (PCOS), a common hormone condition that affects about 5 – 15 percent of women and is the leading known cause of infertility, is best managed through lifestyle habits, including nutrition, medication, exercise and quality sleep.
Sleep, that precious commodity that we often deprive ourselves of, influences hormone production, and therefore can be a factor for infertility and PCOS. Most of our lives are busy (too busy!), and sometimes quality sleep is not prioritized. However, during sleep, the body rejuvenates, repairs, grows, and promotes optimal immune system functioning. In the absence of quality sleep, the body grows increasingly stressed, damaged, and more prone to illness. Lack of appropriate sleep patterns also disrupts hormonal balance in the body. When the normal circadian rhythm is regularly disrupted by irregular sleeping patterns due to work schedules, stress, medical issues, or other conditions, the hormonal balance is upset.
Cortisol, also known as the “stress hormone” is affected by inadequate sleep. Short-term elevations of this hormone are normal and healthy. Chronic elevation of cortisol leads to elevated blood sugar, insulin resistance, and weight gain. An elevated cortisol level also affects the hormone melatonin, which in a balanced body, slows down cortisol production at night and encourages proper rest and repair cycles. When Cortisol is chronically elevated, it interferes with the production of melatonin and makes it difficult to sleep.
Most experts agree that adults need between 7 – 9 hours of sleep per night, with best sleep being undisturbed to ensure a normal sleep cycle. Sleep hygiene refers to the habits, environmental factors, and practices that may influence the length and quality of one's sleep.
Get up and go to bed at the same time every day, even on weekends. Establishing a schedule helps regulate your body’s inner clock
Make sure your bedroom is quiet, dark, cool, and comfortable. Wear comfortable clothing to bed.
Avoid watching television or doing work or homework in bed.
Avoid checking your cell phone throughout the night.
Keep lights low, if you need to use the bathroom, use a night light to guide your way
Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.
Hydration is good but if you are getting up several times during the night to urinate, cut down on your fluid consumption in the evening
Don’t take naps.
Exercise every day, but avoid doing it 4 hours before bedtime.
Develop sleep rituals that include quiet activities, such as reading, 15 minutes before bedtime.
If you are unable to get to sleep within 15 minutes, go to another quiet place and pursue a relaxing activity such as reading until you feel ready to fall asleep (avoid TV watching or computer use)
Avoid eating or drinking in the few hours right before going to bed, as these might lead to sleep disruptions
Make sleep a priority: don’t sacrifice sleep to do daytime activities.
Consider scheduling regular meditation or journaling just prior to bed time
What about medication? Medication prescribed by a doctor may be helpful in the short term; however, these medications often have side effects. Patients can consider herbal teas. The most common herbs used as sleep aids are chamomile, hops, valerian root and kava kava usually prepared as teas. Essential oils such as Jasmine and Lavender dabbed on the neck or pillowcase can also help you relax and get a better night’s sleep.
Sometimes even after adhering to the suggestions above a person may still have sleep disturbances. If so, patients might consider having a sleep study to determine underlining issues. A common problem is sleep apnea, which can be treated.
Once sleep issues are under control, the immune system will work more efficiently. Patients feel more energetic, weight loss becomes easier and hormones will become better regulated.
Sweet dreams!
