My passion has always been empowering women to find food freedom and cultivate true self-care through their lifestyle. But in 2024, my work took a powerful new direction I didn’t see coming. As I released more courses and resources on healing your relationship with food, the question of PCOS kept coming up.

PCOS, or Polycystic Ovary Syndrome, is a tricky one because it can look different for every woman. It’s a hormonal condition, and the imbalance can cause a wide range of symptoms – from irregular periods and acne to weight gain and fertility challenges. BUT despite what is currently trending on social media, it can be managed naturally.

As my inbox and DMs continued to flood with requests for help, it became clear: the principles of anti-diet culture and mindful eating are essential for managing PCOS in a sustainable way. This realization, combined with my partnership with Registered Dietitian, Taylor Grasso, solidified my commitment to supporting this community because holy sh*! PCOS is isolating, and finding reliable, compassionate guidance is crucial. Hello I’m here!!

1 in 10 women have PCOS, yet research and funding lag drastically behind other conditions. I’m sharing this part because it translates to slower progress in understanding, treating, and even diagnosing PCOS which perpetuates a lack of awareness among healthcare professionals, leading to misdiagnosis and inadequate care. TLDR: a very complicated and isolating thing to deal with.

THIS is why I’ve dedicated myself to studying women’s health – diving deep into the most effective medical interventions for women’s health so I can teach you and help apply: gentle nutrition for blood sugar balance and nervous system regulation for stress management. It is wild that so many women are told to just lose weight or cut carbs, because supporting our metabolic health is far more nuanced. And you don’t need meds to do it!!!

Our hormones are complicated but it can actually be quite simple. Simplicity only works when done consistently tho! So, now, where to start? Focus on gentle, sustainable shifts, starting with the right morning routine.

Huh? I thought this post was about sleep. Most people don’t know that the morning routine… actually starts the night before. So yes, this is about sleep! We all know it is important yet we tend to sacrifice it.

When you have PCOS, sleep takes on a whole new level of significance because adequate sleep is essential for managing PCOS symptoms. It allows your body to regulate hormones that can contribute to issues like insulin resistance, inflammation, and irregular cycles. So many people miss this part!!!

why sleep matters so much for PCOS

• Cortisol: Quality sleep helps naturally lower cortisol (your stress hormone). I’ve seen a lot of products online promise this, but the truth is you can just lower it by learning to prioritize deep rest. Elevated cortisol wreaks havoc on PCOS, increasing inflammation and insulin resistance, so this is important.
• Insulin Sensitivity: Good sleep improves insulin sensitivity, making it easier for your body to process blood sugar. Meaning – you are able to lose weight and reverse symptoms. This is why the “perfect” diet often fails, it isn’t paired with the other pillars of importance!!
• Hormone Regulation: All night long your body releases growth hormone (which supports your metabolism) and regulates reproductive hormones like FSH and LH, crucial for regular periods.

The thing that blew my mind when I dove into the research– poor sleep can make PCOS symptoms worse. I literally thought about this last night as it was getting late… Need to get to bed for my hormones!! Lac

Lack of sleep means increased insulin resistance, higher androgen levels (those hormones responsible for many PCOS symptoms), and disrupted hunger hormones, making cravings and weight management even more challenging. No thanks?

how to create a PCOS evening routine

The question is always – okay, so how do we get good sleep? It’s not always as simple as just going to bed earlier. It’s often about creating the environment for great sleep to happen. Here are some of my tried-and-true tips that clients have found helpful:

• Consistent bedtime (ish!): Aim for a consistent bedtime, even on weekends. This helps regulate your body’s natural sleep-wake cycle. In finding balance here, start by shifting it to 20 minutes earlier. Or a middle ground and focus on sticking close to that.
• No big lights after dark: Your body’s sleep signals are heavily influenced by light. Dim the lights an hour before bed, and consider using blue-light blocking glasses if you’re using screens. Red light bulbs in your bedroom lamp are life changing and vibe setting but as of the writing of this post there currently isn’t much science that backs that up.
• Wind-down ritual marked by a cue: Create a relaxing pre-sleep routine. Think warm bath, taking a body shower, reading a book (a real book, not your phone!), your skincare routine, or sipping herbal tea. This is the marker that no life happens till tomorrow. No emails, no paying bills or talking about things that are stressful with your partner, no texting, because this is your runway. Your bumper on the day. During the holidays my clients love using the Christmas tree lights turning on as a sign to start unwinding to get cozy. Or when the dishwasher starts (clean up after dinner), it’s time to chilllllll and let myself get into the state of rest. Feel free to refer to this list of early 2000s movies that make me feel cozy on a weeknight wind down.
• Optimize your sleep environment: Make your bedroom a sleep sanctuary. Dark, quiet, and cool is recommended but this is up to your preference. Leverage the 5 senses! I like to make linen spray with essential oils or only light certain insense in the evening. Sound plays a huge role, too, so I like solfeggio frequencies or sound baths. Nothing that is loud or jarring.
• Ditch the late-night snacks (mostly): While some women find a small, protein-rich snack before bed helps stabilize blood sugar, avoid heavy meals or sugary treats close to bedtime. I know… I love a sweet treat in the night as well so if this is the case, eat it earlier/closer to dinner versus when you try to go to sleep.

my personal sleep must-haves

• Sleep tape: I have been mouth taping for sleep for about 7 months when writing this and truly feel I have rediscovered sleep lol. I know this sounds wild (my husband definitely gave me looks when I started), but it has transformed my rest and breathing.
• Magnesium supplement: This is a mineral that acts as a natural muscle relaxant to supports your body’s sleep-wake cycle. Studies show it helps reduce insomnia by regulating neurotransmitters and melatonin production. Look for high-absorption forms like magnesium glycinate or threonate for optimal benefits because unfortunately there is a lot of crap out there! (Always check with your doctor before starting any new supplements but this is the one I like)
• Herbal tea: Peppermint is my go-to for winding down.

Want to learn more about managing PCOS naturally?

In my free guide, The PCOS Morning Blueprint: Your Step-by-Step Guide to Building Hormone-Supporting Habits, my partner Taylor and I dive even deeper into creating a holistic morning routine that sets you up for managing your PCOS symptoms naturally. We break down all pillars of health (sleep, hydration, gentle movement, nourishing breakfasts, and mindfulness techniques) and how to tailor what you’re already doing to support your PCOS journey. It CAN be simple! We have the science to prove it!

Click here to download your FREE PCOS Morning Blueprint.