Possible pathways linking PCOS and insomnia

These are two pathways by which PCOS may cause insomnia:

(1) via glucose intolerance / insulin resistance
(2) via an imbalance of the ratio of oestrogen to progesterone

From what I’ve read, insulin resistance / high blood glucose levels put pressure on the adrenal glands, resulting in the release of too much cortisol. This excess of cortisol promotes anxiety and makes it difficult to relax, and fall asleep.

The second pathway is about an excess of oestrogen and lack of progesterone – two female hormones. Many conventional doctors disagree, but according to Patient Advocates Ltd (the link is provided) and a naturopath I saw a few years ago, progesterone is the ‘feel good’ hormone. Here’s a list of some of the things it does:

* Reduces mood disorders (eg. anxiety, depression)
* Relieves endometriosis and PCOS
* Increases energy and libido
* Balances blood sugar levels and thyroid function
* Is necessary for fertility and maintaining pregnancy
* Relieves menopausal symptoms
* Reduces hair loss
* Improves sleep

Progesterone levels can be increased by using a progesterone cream. I’ve been prescribed this cream in the past, but haven’t used it (yet) for treating insomnia. However from what I’ve been told, the “women’s balance” supplement that I'm taking - and listed in the previous blog - also helps to improve the oestrogen/progesterone ratio.

The solution

In this post I’m going to describe the dietary changes I've made and supplements that I’ve been taking for the last 6 weeks. I’ll also mention a few extra things I do to maintain my health and sleep well.

The main reason for the dietary changes and supplements is to balance blood sugar levels (I will describe in another entry why this is important). Therefore, I have reduced my intake of refined carbohydrates (white bread, white rice, pasta etc) and sugar (including less fruit). I have also increased my intake of unrefined carbohydrates (wholemeal/grainy breads, brown rice, grains, nuts and pulses) and increased my intake of protein. If you know about the glycaemic index (GI), then it’s low GI foods I’m trying to include in my diet. (A low GI diet is actually recommended for all women with PCOS). Whereas before I would often have cereal for breakfast or honey on toast, these days I’m more likely to have eggs or scrambled tofu on wholemeal toast or a protein shake. I try to make sure that I’m getting some protein in every meal.

As for the supplements, some are for balancing blood sugar levels (like the glucolin tablets) but others are ones recommended for women with PCOS (like fish oil). At the moment, I’m not exactly sure which are the “key” ones – this is something I’ll work out in a few months, once I feel that my sleeping patterns have stabilised and its time to reduce the supplements.

Here is a list of supplements I take, and when:

On rising
2x women's balance

At breakfast
1x glucolin (take 1/2 hour before meal)
2x fish oil
1x evening primrose oil
1x stress & stamina formula
1x women's ultivite
1x calcium (best to take between meals)
1/2 teaspoon inositol
1/2 teaspoon acetyl-L-carnitine (expensive - so can take just 20mins before aerobic exercise)

At lunch
1x glucolin (take 1/2 hour before meal)
2x fish oil
1x calcium (best to take between meals)
1x evening primrose oil

At dinner
1x glucolin (take 1/2 hour before meal)
2x fish oil
1x evening primrose oil
1x calcium (best to take between meals)

~ Just a warning ~
I recommend speaking to a naturopath, or at least the person selling the supplements, before taking them. You want to be sure that what you're taking is appropriate for you.

I also do/have these things to stay healthy and relaxed:
· yoga (15 mins every morning, and weekly yoga classes)
· meditation and relaxation exercises
· deep breathing (or pranayama, to use the yoga term)
· regular aerobic exercise (but not too much! - and I try to finish with some yoga)
· acupuncture
· massages (unfortunately might have to cut back on these!)