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Things you should know about Insomnia

PCOS Wellness Blog Index

Things You Should Know About PCOS

🌌 Understanding Insomnia Insomnia is more than just trouble falling asleep. It includes: Difficulty staying asleep Waking up too early Feeling unrefreshed even after sleeping It can be short-term (due to stress or travel) or chronic (lasting three nights a week for three months or longer). Sleep isn’t just rest—it’s restoration, so poor sleep affects mood, focus, metabolism, and heart health.

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🔍 Causes of Insomnia Stress and anxiety (most common) Poor sleep habits (irregular schedules, screen time late at night) Caffeine or heavy meals before bed Hormonal changes (especially for women during menstrual cycles or menopause) Underlying health conditions (PCOS, thyroid imbalance, chronic pain) Medication side effects

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🚨 Symptoms Feeling tired during the day despite hours in bed Mood swings, irritability, or depression Trouble concentrating or remembering things Frequent nighttime awakenings or restlessness Worrying about not sleeping—a cycle that worsens insomnia

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🌿 Natural Prevention Tips Maintain a sleep routine**: go to bed and wake up at the same time daily Create a calming bedtime ritual**: reading, stretching, breathing exercises Limit screens**: avoid blue light from phones/laptops at least 1 hour before sleep Reduce caffeine and alcohol**: especially after afternoon hours Write down worries: journaling clears the mind before bed Use lavender or chamomile: in teas or essential oils to signal rest

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🥗 Food Guide for Insomnia: These foods support melatonin, magnesium, and serotonin—key sleep-inducing compounds: Bananas: rich in magnesium and potassium Oats: calming and support serotonin production Cherries: naturally high in melatonin Almonds: magnesium-rich and stabilize blood sugar Warm milk: age-old remedy with tryptophan Herbal teas: chamomile, lemon balm, passionflower

Avoid: Spicy, acidic, or fatty foods close to bedtime Sugary desserts late at night Caffeinated drinks after 3 PM

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🧘 Lifestyle Guide for Peaceful Sleep: Daily movement**: even 20–30 minutes of yoga or walking improves sleep quality Limit naps**: especially in the late afternoon Use your bed only for sleep**: not for work, scrolling, or watching TV Dim your lights after sunset**: helps signal melatonin release Create a sleep sanctuary**: calming colors, soft bedding, minimal clutter Practice guided meditation or sleep music**: helps slow the mind and body

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