A good night’s sleep is vital to a healthy lifestyle, but sometimes your mind and body want to work against you getting your full eight hours of rest.
With polycystic-ovary syndrome along with the ride, a good sleeping pattern can be even harder to achieve. Here’s how to get a good night’s sleep and start counting those sheep:
Get into a routine
Sometimes your lack of sleep, can be down to your lack of routine. If your body doesn’t know when it’s about to sleep, then how can it get ready to settle down? Make sure you fool your body into a routine by doing the same things before you sleep and going to bed and waking up around the same time. If you know you have to be asleep by a certain time, eventually your body will too.
Ignore your phone
Light plays an important role in regulating your sleep, especially when it comes to keeping you awake. For example, those that work night shifts and sleep during the day when it’s already light, aren’t getting a good night’s rest.
Blue light has a similar effect on the body too. The blue light emitted from digital devices, like laptops and mobile phones, ‘can suppress the body's release of melatonin, a hormone that helps regulate sleep.’ A study also found that those that read a normal book or paper in bed, rather than a text from an e-reader fell asleep a lot quicker and felt a lot more alert the next day.
So maybe it’s time to send that last text or post that last Facebook post two hours before you start to wind down.
Write your worries down
A lot of PCOS sufferers may be kept awake at night from the anxiety and negative thoughts that the condition can give us – why can’t I lose weight, when will my period come? Before you go to bed, write down all your worries for the day, and for the next week, that may be on your mind. Even if the concerns seem silly or minute, they may be the ones keeping you up at night. Plan what you’re going to do about your worries and put each concern through a little test.
- Are you worried about it?
If the answer is yes, continue, if no, put the thought to rest.
- Can you do anything about it?
If the answer is yes, continue, but if no, forget about it.
- Can you do anything about it right now?
If the answer is yes, do it, and if no, postpone the thought until the next day. Set a reminder on your phone or write down a to-do list.
Exercise during the day
Exercise is not only a great aid to PCOS sufferers and their wellbeing, but also to their sleeping patterns too. Working out during the day can help you sleep better at night and tire you out for an evening’s rest. However, it’s important not to exercise too late into the night because of the stimulating and feel-good effects it can cause – this may then have the opposite desired outcome.
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