Endometriosis and Sleep Quality

Endometriosis has a negative impact on sleep quality due to symptoms such as painful periods, heavy bleeding, and chronic pelvic pain leading to an overall reduced quality of life. 

Why is getting a good sleep important?

A good night’s sleep is important to help you feel refreshed and take on the day’s tasks. Good sleep ensures proper brain performance, alertness, and the ability to grasp and comprehend things effectively.

During sleep, our bodies repair worn-out tissues and the brain and immune system perform their housekeeping.

An average adult needs between seven to nine hours of good-quality sleep every night. 

What is sleep quality?

Sleep quality tells how effective last night’s sleep has been in allowing you to get adequate rest and restore your body functions.

It is measured as a combination of several factors. These include sleep latency (how long it takes to fall asleep), sleep waking (frequency of waking up during the night), wakefulness (time spent awake after first going to sleep), and sleep efficiency (actual time spent sleeping).

How endometriosis affects sleep quality?

Most doctors often ignore sleep quality and signs of insomnia when diagnosing and treating endometriosis.

However, it is imperative to take this into account. Research has shown that insomnia and fatigue are twice as common in women with endometriosis.

Sleep disruption is also an inflammation trigger that further exacerbates endometriosis. This, in turn, worsens sleep quality, creating a vicious cycle.

Can I increase my sleep quality with lifestyle changes?

Lifestyle changes such as consuming an anti-inflammatory diet and engaging in light exercise can increase sleep quality in women with endometriosis as well as everyone else.

Research has shown that women with endometriosis who consumed a diet rich in dairy products, nuts, and fruits had better sleep quality. 

Regular exercise can also increase sleep quality by increasing the levels of anti-inflammatory molecules and reducing menstrual flow. Exercise can also help increase the levels of sex hormone-binding globulin (SHBG) that reduces the bioavailability of estrogen, which is implicated in the proliferation of endometriosis lesions.

Can poor sleep quality be a marker for endometriosis?

There is growing evidence to suggest that there is a correlation between endometriosis and poor sleep quality. However, sleep disturbances in endometriosis aren’t homogenous, and several lifestyle factors also contribute to poor sleep quality. 

Although not a direct indication of disease, poor sleep quality in women of reproductive age together with associated symptoms such as dysmenorrhea can be reasonable grounds to suspect endometriosis

Therefore, a proper sleep assessment is important. It can help address any issues associated with sleep and improve the overall quality of life of women with endometriosis.

What can I do to improve my sleep quality?

Maintaining proper sleep hygiene is one way to improve overall sleep quality. This can be accomplished by setting a proper sleep schedule to attune the body’s clock to a consistent sleep-wake cycle.

Reducing the use of digital devices just before sleep, having a pre-sleep routine, cutting down on stimulants such as caffeine before bed, and creating an environment of tranquility around you are some of the ways in which you can promote quality sleep.

Are you experiencing sleep disturbances? Do you have any tips you would like to share with others? Please do not hesitate to leave a comment on our post on Facebook or Instagram if you wish.