Do you have PCOS and struggle with being tired all the time? There is definitely a connection between PCOS and fatigue. No, it isn’t all in your head!

Being exhausted all the time is no fun and it can really mess with your mojo.  PCOS fatigue can be caused by several factors including insulin resistance, stress, sleep problems, thyroid issues, and adrenal fatigue.

Let's take a more in-depth look at the reasons behind fatigue and PCOS and what you can do to boost your energy.

Reasons for PCOS Fatigue

Insulin Resistance

If your blood sugar levels are constantly going up and down you are more likely to experience tiredness. As we know, insulin resistance is prevalent in women with PCOS. Insulin resistance can contribute to weight gain, irregular periods, disrupted ovulation, and of course fatigue.

A lot of women are insulin resistant and don’t even know it. This is because insulin resistance can start years before you start seeing symptoms like elevated blood sugar levels.

Want to know if you are insulin resistant? Then check out this post about the 5 signs you are insulin resistant and what to do about it.

Fatigue that occurs due to insulin resistance and blood sugar imbalances tend to occur after eating. Don’t shake off the afternoon slump as being normal.

How to conquer PCOS exhaustion due to insulin resistance:

Insulin resistance can be very tricky and it is critical to get under control so it doesn’t progress to type 2 diabetes. 

One way to improve insulin sensitivity is to eat balanced meals at regular intervals. Don’t skip meals. This can contribute to the up and down crash of blood sugars.

Start your day with a healthy PCOS breakfast. Make sure to eat plenty of vegetables, quality protein, healthy fats, and complex carbohydrates.

You can also incorporate supplements like Ovasitol into your diet. Ovasitol is shown to be just as effective as metformin in improving insulin sensitivity without all of the nasty side effects.

If you want to know more about Ovasitol, the leading inositol supplement for PCOS, then make sure you read this in-depth post about the research surrounding inositol for PCOS.

Also, make sure you are including daily exercise. Exercise is a great way to reduce insulin resistance and regulate blood sugar levels. If you are insulin resistant this is the best time to workout.

Stress

Stress can wreak havoc on your body. And when you are stressed, let’s be real, getting a restful night’s sleep just isn’t going to happen.

Studies show that stress can cause fatigue which may impair your overall health. While stress is inevitable, there are ways to manage it.

How to conquer PCOS tiredness due to stress:

The name of the game is to reduce stress. I know this is easier said than done. But you need to find ways to relax your mind and body. 

One outlet to help with stress is exercise. Exercise has been shown by research to reduce stress by affecting neurotransmitters in the brain for example dopamine and serotonin (the feel-good hormones).

Try going for a run, hike, or walk or even lift some weights. It will help you to blow off some much-needed steam.

You can also try doing some deep breathing and meditation. Sometimes focusing on a particular thought such as your breath can be very calming and soothing. Studies show that mindfulness-based therapy is effective in reducing stress.

Journaling can also be very therapeutic. Sometimes you need to express and write down your thoughts so that you can release them and have a clear head. Journaling can be a wonderful outlet to release stress.

Another way to combat stress is to practice self-care. What have you done for yourself lately? Choose something that sparks joy for you and that you look forward to doing. Sometimes it can be the smallest thing that can have the biggest impact on our mood and attitude. Take time for yourself, it isn’t selfish. It will make you a better parent, wife, friend, daughter, sister, etc.

If after trying these solutions, you still feel amped up, you can try Ashwagandha. Ashwagandha works well for stress management.

Sleep Problems

Unfortunately, women with PCOS are two times as likely to suffer from sleep disturbances than their non-PCOS counterparts. And women with PCOS are more likely to be diagnosed with sleep disorders. 

One sleep disorder that is common in PCOS is sleep apnea.  Studies show that obesity, insulin resistance, and hyperandrogenemia, play a role in the development of sleep apnea in patients with PCOS.

Insomnia is another complaint from women with PCOS. Being tired but having a difficult time trying to fall asleep or staying asleep can impact your energy levels. It is important to be able to reach the deep sleep cycle in order for your body to repair and be refreshed.

How to conquer PCOS and exhaustion due to sleep problems:

Sleep is key for many things including allowing the body to repair which is vital for good health. When you are always tired it can be hard to function and even the smallest things can make you irritable. 

So how can you improve your sleep and get that coveted 8 hours a night?

Here are some easy tips that you can implement to help with sleep. 

The first thing you need to do is to create a routine. It will take a few weeks but your body will become accustomed to your new routine and crave it.

Come up with a regular time that you plan on going to sleep each night. Then reduce your screen time and exposure to blue light a couple of hours before you plan on going to sleep. Blue light can interrupt your circadian rhythm. 

Can’t do that? Then make sure you use blue light blocking glasses in the evening while you are scrolling social media or surfing the web. 

If you suffer from sleep apnea, there are some things that can help like a CPAP machine. Also, weight loss has been shown to improve sleep apnea. Limiting alcohol and quitting smoking can also improve sleep apnea.

Another way to ensure a good night’s rest is to avoid caffeine late in the day. Coffee and PCOS can coexist but there are some things that you should know about it so that it doesn’t mess with your hormones.

Also, it is important to avoid eating heavy meals before bed. This will spike your insulin levels and make it difficult for your hormones to regulate.

Some people benefit from the use of melatonin. If you are low in melatonin, you may then have elevated cortisol levels at night which can then make falling asleep difficult. If this is your case, try taking a melatonin supplement at night for about 3 months to see if this helps. Melatonin can help improve your quality of sleep and help you fall to sleep easier. 

Lastly, make your room a relaxing haven. Lower the temperature as that can help you fall asleep easier and make sure you feel comfortable. Invest in a good mattress and pillows and soon you will be looking forward to when you can plop your head on the pillow for a night’s rest.

Thyroid functioning

When your thyroid isn’t functioning optimally your energy levels can plummet. And there is a connection between hypothyroidism and PCOS.

In fact, studies show that 25% of women with PCOS have hypothyroidism.

Your thyroid gland plays a central part in metabolism, growth and development, and body temperature.

If you are hypothyroid that means your body is not producing enough thyroid hormone. And if your body isn’t producing enough thyroid hormone, you can feel very sluggish and fatigued.

How to conquer PCOS fatigue due to thyroid imbalances:

To figure out if your thyroid is the problem your doctor can easily test your levels with blood work. If your thyroid is to blame, you can be given medication to help and that should improve your energy and symptoms. 

Adrenal Fatigue

Adrenal fatigue is when your body is in a constant state of stress and your adrenal glands can’t keep up. Think of this as your body in constant fight or flight mode. Eventually, your body gets fatigued from constantly pumping out cortisol- the stress hormone. When your body is constantly pumping out cortisol, it also pumps out a hormone called DHEA-S which can be converted to testosterone. We know that PCOS involves elevated levels of androgens like testosterone.

How do you know if adrenal fatigue is your issue? Some symptoms of adrenal fatigue include:

• Tired after 8 hours of sleep

• Afternoon fatigue

• Tired but wired

• Feel really tired after exercising

• Often getting headaches

• Can’t stay asleep

• You tend to sweat without much activity

How to conquer Adrenal fatigue and PCOS

Reducing stress is a must since only the adrenal glands can produce DHEA-S. Figure out ways to destress.

If you read above you can see some ways that I recommend. If you scrolled down, make sure you go back up to the part about how to conquer stress with PCOS.

I believe that you can’t get your PCOS under control unless you learn how to manage stress. Stress causes inflammation and drives insulin resistance.

Summing Up PCOS Fatigue Treatment

PCOS fatigue can be caused by insulin resistance, stress, sleep problems, a low functioning thyroid, and adrenal fatigue. There are targeted treatments that can help you conquer your PCOS fatigue and regain your energy. Don’t lose hope, once you figure out the root cause of your fatigue you can easily fix the problem and begin healing.

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