Author: Tallene

When we talk about getting healthy, most of us focus on what we eat and how we exercise. Sure, those are two crucial pillars of wellness—but the third, often overlooked, pillar is sleep. Quality sleep supports every system in the body: it balances hormones, regulates metabolism, eases inflammation, and so much more. So, when you’re managing PCOS, good sleep isn’t just nice to have . . . it’s essential.

However, getting quality rest with polycystic ovary syndrome (PCOS) is easier said than done. Research shows that women with PCOS are up to six times more likely to experience sleep disturbances than those without the condition. And here’s the frustrating part: poor sleep can exacerbate PCOS symptoms, creating a cycle that feels almost impossible to break.

In this post, we’ll crack the code to better sleep with PCOS. A consistent nighttime routine paired with a few smart lifestyle changes can make a huge difference. Once you start sleeping better, your body finds balance again, and symptoms often improve too. Then, you’ll rest easier knowing you’re finally on the right path!

What Is a PCOS Sleep Routine?

A PCOS sleep routine helps regulate your internal clock, improving sleep quality and supporting overall health. For someone with this condition, though, healthy habits go beyond when you go to bed and wake up. It’s also about practicing good sleep hygiene throughout the entire day.

Things like spending time in nature and managing your sugar intake are just two examples of how daytime habits can influence nighttime rest. I’ll dive into all the healthy sleep habits in a bit, but first, let’s explore how PCOS affects sleep.

How Does PCOS Affect Sleep?

High Androgen Levels 

Most women with PCOS have high androgen levels. These are elevated male sex hormones that are responsible for symptoms like hirsutism, hair loss, acne, irregular menstrual cycles, and even poor sleep! Elevated androgen levels can increase neural excitability and alter circadian rhythm signaling. As a result, the brain is more alert at night, which hinders restorative sleep.

To learn more, check out “High Testosterone Symptoms and PCOS.”

Insulin Resistance 

Insulin resistance is when your body doesn’t process glucose correctly, leading to big swings in blood sugar levels. This can cause spikes in cortisol and adrenaline at night, which can keep you wide awake even when you feel tired. 

Chronic Inflammation 

Cysters often experience inflammation as well, which goes hand-in-hand with high cortisol and insulin resistance. When our bodies sense stress, they activate all defenses, triggering the immune system’s inflammatory response.

What begins as temporary inflammation can become chronic, with immune cells sometimes attacking healthy tissue. This leaves you feeling run-down and sore. Despite this fatigue, inflammatory proteins can cross the blood-brain barrier and disrupt the brain’s sleep-regulation system, making it harder to fall asleep and stay asleep.

High Body Weight 

The increased insulin resistance and hormonal imbalance that many Cysters face make it easy to gain weight and hard to lose it. (Even when you’re really trying.) And if your body weight reaches a certain point, it can really affect your sleep. Excess fat around the neck and abdomen can restrict airflow, increasing the chances of developing obstructive sleep apnea and other sleep disorders. 

Here’s more on PCOS and sleep apnea.

Low Progesterone 

When your menstrual cycles are irregular with PCOS, it can lower the production of progesterone. This causes a few chronic symptoms—one of which is poor quality of sleep. This is because progesterone has a naturally relaxing effect on the brain that is important for winding down at night. Without it, you stay wired, which makes it really hard to fall asleep. 

Irregular Luteinizing Rhythms 

Irregular luteinizing hormone (LH) rhythms are another reason sleep can be disrupted in women with PCOS. LH normally follows a daily rhythm, rising and falling in sync with the body’s internal clock. But in PCOS, LH levels tend to stay elevated and lose their natural rhythm. This hormonal imbalance can interfere with melatonin production and overall circadian timing, making it harder to fall asleep, stay asleep, and wake feeling refreshed.

High Cortisol Levels 

Cortisol is the “stress hormone.” It’s meant to be balanced with our melatonin level. The two together help us feel alert and focused yet calm and relaxed. However, internal and external stress can raise cortisol levels, making us wired, anxious, and restless. At night, it even suppresses melatonin secretion—stress takes over everything! Of course, when you’re feeling panicked and overwhelmed, it’s hard to fall asleep.

Disrupted Melatonin Level 

As I said, melatonin is the natural foil to cortisol. When the two are balanced well, you have a productive sleep-wake cycle. However, low or mistimed melatonin can delay sleep and make it harder to get deep, restorative rest. Things like high androgens, low progesterone, chronic inflammation, and stress all disrupt your natural melatonin levels. 

Mental Health Struggles 

Unmanaged PCOS can really lower a Cyster’s quality of life. Things like infertility, difficulty losing weight, chronic fatigue, and body pain can make every day feel impossible. Because of this, up to 50% of women with PCOS have depression and/or anxiety—some studies put the number as high as 83%. And these mental health struggles elevate cortisol, dysregulate serotonin, and fragment your sleep cycle. 

Do Women with PCOS Need More Sleep?

Yes and no. On one hand, individuals with PCOS do struggle to get truly restorative sleep. So, sleeping another hour or so can help you get enough quality rest to balance hormones, regulate insulin, and lower inflammation. 

That said, there’s no evidence that people with PCOS biologically need more sleep than others. If you’re struggling with fatigue and poor sleep, there are probably other lifestyle factors that need to change to support your body’s ability to rest well. (More on that in a minute.)

Given that, get a couple extra hours of sleep for now if you need to. But as you move further along in your PCOS healing journey, your energy will naturally improve. And, trust me, you’ll find you’re waking up refreshed with less sleep.

How Many Hours of Sleep Should Someone with PCOS Get?

Shoot for 7–9 hours of quality sleep every night. The keyword there is quality. It’s not just about how long you’re in bed—it’s about how deeply your body rests and repairs. To get truly restorative sleep, you need to focus on healing the root causes behind your PCOS. 

Here’s my guide to naturally reversing your polycystic ovarian syndrome (PCOS) for symptom relief. 

Developing a strong, consistent PCOS sleep routine—with good sleep hygiene, stress management, and daily movement—will help your body regulate naturally. This means your rest will become deeper, more refreshing, and generally restorative.

What Are the Most Common PCOS Sleep Disorders?

• Sleep Apnea
• Insomnia
• Circadian Rhythm Disruption
• Restless Legs Syndrome (RLS)
• Excessive Daytime Sleepiness

How to Get Better Sleep with PCOS

Get morning sunlight exposure.

Getting sunlight within the first hour of waking helps reset your circadian rhythm, balance melatonin production, and boost serotonin levels. And, you guessed it, this makes falling asleep at night much easier! So, for healthy sleep, try heading out for a morning walk and see how you feel by nighttime.

Maintain a consistent sleep schedule.

Remember earlier when I mentioned how good sleep hygiene isn’t just about when you go to bed and wake up? That’s still true—but it does help. Maintaining a schedule helps regulate your internal clock, stabilizing hormones like cortisol and melatonin for a more restful sleep.

Do slow-weighted workouts.

Gentle, slow-weighted workouts reduce insulin resistance and cortisol levels without overstressing your body. This can help you fall asleep faster and sleep more soundly. For PCOS-friendly exercise routines, download The Cysterhood app. 

Practice daily stress relief.

Chronic stress raises cortisol, which can keep your body in “fight-or-flight” mode at night. Simple stress management techniques, such as walking, journaling, or deep breathing can calm your nervous system before bed.

Balance blood sugar before bed.

Eating balanced meals and including protein or healthy fat in your evening snack helps keep blood sugar stable overnight. In turn, this helps prevent energy spikes that disrupt sleep. Here are some PCOS-friendly snack ideas. 

Take sleep-supporting supplements.

Supplements like magnesium glycinate, Inositol, and omega-3s can support relaxation, hormonal balance, and deeper sleep quality. Read our post about PCOS supplement routine.

Limit screen time and blue light at night.

Blue light from phones and TVs suppresses melatonin. Try turning off screens an hour before bed or using blue-light filters to help your body wind down naturally.

Establish a relaxing wind-down routine.

Create a nightly ritual that signals to your body it’s time to rest. Include activities like reading, stretching, or sipping on herbal tea. Consistency helps train your brain to associate these habits with sleep.

Try mindfulness or guided sleep meditations.

Meditation or breathing exercises before bed can quiet racing thoughts, lower heart rate, and improve your ability to drift off peacefully. It’s all about winding down the right way.

Create a calming bedroom oasis.

Keep your sleep space cool, dark, and clutter-free. Use calming scents like lavender or chamomile to make your room a place that your body associates with rest.

Keep your bedroom cool.

A cooler room temperature (around 65–68°F) helps your body naturally lower its core temperature. That lower temperature signals that it’s time to fall (and stay) asleep.

A PCOS sleep routine can help you get better rest and find symptom relief. 

Getting quality sleep is one of the most powerful tools you have for managing PCOS. By addressing the root causes behind your symptoms and building a consistent, supportive sleep routine, you can wake up feeling genuinely rested.

For more tips, guides, and practical advice on thriving with PCOS, visit PCOS Weight Loss blog to take back control of your health. Sleep well, Cysters!

If you have polycystic ovarian syndrome (PCOS), you know that this hormonal disorder does more than cause cysts on the ovaries. There are a ton of PCOS symptoms from weight gain and irregular menstrual cycles to mood swings and excessive hair growth. Tackling the long list of side effects of this condition can feel completely overwhelming, which is one of the big reasons I started my blog and podcast to take Cysters like you step-by-step through the natural healing process. 

One of the symptoms that can really be frustrating is excessive facial hair growth. For many women, the dark, coarse facial hair that often comes with PCOS is annoying, time-consuming, and can be embarrassing. And, beyond its appearance, this type of facial hair in women often signals an underlying condition that contributes to many other common PCOS symptoms.

Thankfully, there is a way to get rid of PCOS facial hair naturally by treating the root cause. That’s what I’m going to be discussing today! 

Skincare Routine For PCOS Facial Hair: How to Treat Your Hirsutism Inside and Out 

In this post, I’ll explain what PCOS facial hair is, what it looks like, and the options you have to treat it! Of course, I’ll also get into a solid skincare routine for managing day-to-day PCOS facial hair. Let’s get into it:

What Is PCOS Facial Hair?

Hirsutism is a condition where women grow excessive, coarse, and dark hair in areas where it typically appears on men like the chin, upper lip, sideburns, and beard area (and sometimes the body, too).

It’s especially common in people with PCOS, because it’s linked to elevated levels of androgens (male hormones like testosterone). Since one of the root issues in PCOS is a hormonal imbalance, hirsutism ends up being a pretty common symptom.

What Does PCOS Facial Hair Look Like?

PCOS facial hair is usually wiry, dark, and thick—nothing like peach fuzz that’s barely visible and hardly has any texture. It’s usually longer, coarser, and more noticeable. And, if that wasn’t frustrating enough, PCOS facial hair also grows back fast even after shaving, plucking, or waxing, which can make it feel like a constant battle.

So, do you just have to accept a daily date with a razor and the bathroom mirror? No! There are lots of ways to get rid of PCOS facial hair. Here are some things you can try!

Why Does PCOS Cause Facial Hair?

High levels of androgens actually stimulate hair follicles on certain areas of the body. The hormones bond to receptors in the hair follicles and tell them to produce thicker, darker, more coarse hair. This mimics male-pattern hair growth—even in women! 

How to Stop Facial Hair Growth Due to PCOS?

Focus on blood sugar balance. 

If you want to reduce facial hair, you have to stabilize your blood sugar. Why? Because high insulin leads to high androgens. To keep blood sugar levels in check, build meals with protein, healthy fats, and fiber. It’s also best to avoid long gaps between meals and limit refined carbs, sugar, alcohol, and processed foods. 

Build a hormone-supportive routine. 

Unwanted hair growth comes from irregular hormone levels. So, it’s essential that you adopt daily habits to support a more hormone-friendly environment. Prioritize consistent sleep, do daily slow-weighted exercises, and practice good stress management techniques. 

Use supplements that target the root causes.

Food is important, but it can’t meet every nutritional need. Take supplements like inositol, berberine, omega-3s, zinc, vitamin D, and magnesium for the best support! (All available at Ovafit’s shop.) These vitamins and minerals can lower insulin levels, reduce inflammation, and support healthier androgen levels over time. 

Support detox and hormone clearance. 

Your body needs to properly process and eliminate excess hormones, including androgens. If this system isn’t working well, those hormones can build up and worsen symptoms. You can support this process by staying hydrated, eating fiber-rich foods, supporting gut health, and minimizing exposure to endocrine disruptors in your environment.

Pair internal healing with external care.

While you work on internal balance, use external methods to manage symptoms in the short term. Gentle shaving, dermaplaning, or laser treatments are all viable hair removal options for PCOS. However, remember results aren’t permanent until you address the root cause. 

Stay consistent long enough to see results. 

Facial hair growth doesn’t change overnight. Hair cycles take time, and your hormones need time to rebalance. Stay consistent with your habits, even when progress feels slow. Over time, as insulin levels improve and androgens decrease, you’ll start to notice slower growth, finer hair, and fewer new hairs forming.

Reconsider prescription medications. 

Often, doctors will suggest hormonal birth control pills or anti-androgen medications to manage unwanted hair, oily skin, and acne. These medications can seem like a quick-fix on the surface, but they only mask the problem—and usually come with their own list of side effects. When it comes time to wean off the medications, facial and body hair and all the other high androgen symptoms will probably come back. (And

Why Do Women Get Facial Hair​ Outside of PCOS?

PCOS isn’t the only reason women develop facial hair. In many cases, it still comes down to hormones—specifically androgen levels—but there are several other factors that can play a role.

Hormonal Changes

Natural shifts in hormones can increase facial hair growth, especially during puberty, pregnancy, or menopause. As estrogen levels drop and androgens become more dominant, hair can grow thicker and darker.

Genetics

For some women, facial hair is simply genetic. If the women in your family tend to have more body or facial hair, you may experience the same pattern regardless of hormone conditions.

Insulin Resistance

Even without a PCOS diagnosis, insulin resistance can still raise androgen levels. This can trigger similar symptoms, including unwanted facial hair growth.

Thyroid Disorders

An underactive or overactive thyroid can disrupt hormone balance, which may contribute to changes in hair growth patterns.

Medications

Certain medications can increase androgen levels or affect how your body responds to hormones. These may include steroids, some fertility treatments, or medications that impact hormone regulation.

Adrenal Gland Issues

Your adrenal glands also produce androgens. Conditions that affect adrenal function can lead to excess androgen production and increased facial hair.

What Helps With PCOS Facial Hair?

Increase insulin sensitivity.

When managing PCOS facial hair, it’s important to get to the root causes of this symptom. One of the main culprits is insulin resistance, which is where your body isn’t able to process glucose properly, raising your insulin levels. However, it doesn’t just throw off insulin; it sends other hormones out of balance, too. 

These shifts contribute to PCOS facial hair and other skin issues like skin tags and acanthosis nigricans (skin darkening). Luckily, you can increase insulin sensitivity and improve these symptoms with an anti-inflammatory, gluten- and dairy-free diet, regular slow-weighted workouts, and supplements like Inositol and berberine. 

Lower androgen levels. 

As mentioned, another core issue leading to facial hair in women with PCOS is high androgen levels. Androgens are male sex hormones, and when they’re high in women, they lead to male-pattern facial hair growth as well as hormonal acne, head hair thinning, and other PCOS symptoms. 

Insulin resistance is actually part of the reason Cysters have high androgens, so addressing that will help with androgen levels, too. Other things you can do is manage stress levels, get high-quality sleep, remove endocrine disruptors, and drink Testosterone Relief Tea. The supplement Inositol will also really help with elevated androgens, but so do zinc, omega-3, and vitamin D. 

Reduce inflammation. 

Chronic inflammation interrupts normal hormone signaling, sending plenty of hormones out of whack, including insulin, cortisol, and androgens. Inflammation basically means your body is in constant survival mode, prioritizing only the essential processes and ignoring things like hormone regulation and metabolic function. 

A gluten- and dairy-free diet, the slow weighted exercise, managing stress, and good sleep can be a big help! You also want to ensure you’re staying hydrated and taking omega-3 fatty acids, curcumin, magnesium, vitamin D, and zinc! (You can find all of these in Ovafit’s Metabolism Plus bundle.) 

Address nutrient deficiencies. 

Any time we’re low on essential vitamins and minerals, it can disrupt normal bodily functions. So, consider getting labs done to identify potential nutrient deficiencies to set yourself up for success! Addressing inflammation, insulin resistance, and hormone imbalance is much easier with the right support in place. You can likely address most of your nutrient gaps by taking what’s included in our Metabolism Plus bundle along with Inositol Complete 4:1 and Berberine Advanced! 

Improve gut health. 

Poor gut health can trigger chronic inflammation, worsen insulin resistance, and make it harder for your body to detox excess androgens so it needs to be addressed to get rid of PCOS facial hair! To support the gut, consider taking a probiotic and adding fermented foods to your diet, as well as implementing the lifestyle changes already mentioned above. 

How To Manage PCOS Facial Hair With Skincare

Remember that skin health starts within. 

Though you maybe came here for a good skincare routine, remember that the root of all good skincare starts within! You can find resources including PCOS-friendly recipes and workout guides on The Cysterhood app that can help you make the lifestyle changes needed to get to the root of your PCOS facial hair. 

Use products that are strategic and gentle. 

Skincare products are packed with various active ingredients that address different skin concerns. If you’re dealing with PCOS facial hair, it’s important to choose products that not only soothe the skin after hair removal but also help balance the effects of excess oil (that clogs pores) and inflammation caused by high androgen levels. Look for ingredients that gently support skin recovery, prevent breakouts, and keep your skin hydrated and calm.

Here are ingredients to look for:

• Niacinamide: balances oil production, calms inflammation, and supports skin barrier
• Salicylic acid: unclogs pores, prevents clogging, and helps prevent acne 
• Azelaic acid: reduces redness, evens skin tone, and may help with post-shave bumps
• Benzoyl Peroxide: targets acne-causing bacteria and reduces breakouts, especially around shaved or waxed areas
• Retinols: boost cell turnover, prevent clogged pores, and fade dark spots from repeated hair removal
• Squalane: lightweight, non-comedogenic hydrator that helps support the skin barrier

Establish a sustainable, intentional routine. 

If you really want your skincare to have an effect, it’s important that you have a solid skincare routine that you do every day. Not only should your routine address PCOS facial hair, but other PCOS skin issues, too!

Example PCOS Morning Skincare Routine:

• Step 1: Gentle Cleanser – Use a non-foaming, hydrating formula with salicylic acid or azelaic acid to balance oil and prevent breakouts.
• Step 2: Toner – Choose one with niacinamide or green tea extract. This will soothe and prep the skin.
• Step 3: Serum – Apply a niacinamide (5–10%) serum to reduce oil, calm inflammation, and minimize pores; add azelaic acid for bumps or redness.
• Step 4: Moisturizer – Go for a lightweight, non-comedogenic cream with ceramides or squalane. The purpose here is to hydrate and support the skin barrier.
• Step 5: Sunscreen – Use SPF 30+, preferably mineral-based (zinc oxide or titanium dioxide) to protect from sun damage and post-shave sensitivity.

Example PCOS Evening Skincare Routine:

• Step 1: Cleanser – Repeat your gentle cleanser or switch to a richer one if your skin feels dry or tight.
• Step 2: Treatment (rotate every other night) – Use retinol, salicylic acid, or benzoyl peroxide depending on your skin’s needs. (Avoid on freshly shaved skin).
• Step 3: Soothing Serum – Apply one with Centella Asiatica, panthenol, or licorice root to calm and heal irritated areas or dry skin.
• Step 4: Moisturizer – Use a richer non-comedogenic moisturizer to lock in hydration and repair overnight.

Don’t feel shame about shaving!

You should never feel shame about shaving if you have PCOS facial hair. It’s a completely normal way to manage unwanted hair, and contrary to old myths, shaving doesn’t make hair grow back darker, thicker, or faster.

In fact, shaving gently exfoliates the skin by removing dead skin cells, which can help brighten your complexion and prevent clogged pores. It may also support lymphatic drainage by stimulating circulation, promoting healthier, glowing skin. Plus, a smooth surface lets your skincare products absorb better, making your routine more effective. So, don’t stress—shave away!

Remember: laser hair removal works best with hormonal support!

Laser hair removal can be a helpful tool for managing facial hair with PCOS—it can lighten the hair, reduce coarseness, and slow regrowth. However, because PCOS is driven by hormonal imbalances, new hair may continue to grow unless the root cause is addressed. That’s why combining laser treatments with a holistic approach to managing your hormones can lead to better, longer-lasting results. If you’re looking for a natural way to support your body and tackle hirsutism from within, check out my essential guide to managing PCOS naturally and how to stop facial hair growth due to PCOS naturally!

You don’t have to live with PCOS facial hair, reverse it naturally!

Dealing with PCOS facial hair can feel frustrating, but remember: it’s more than just a cosmetic issue. It’s a sign of deeper hormonal imbalances that you can work on naturally. By focusing on your overall health and reversing PCOS, nourishing your skin with gentle, targeted products, and building a consistent routine, you’re giving yourself the best chance to feel confident and comfortable in your own skin. 

It can be a long process, but it’s absolutely worth it to feel better and reverse your PCOS symptoms for good! Find more Cysters going through the same healing journey (and lots of support and resources) on The Cysterhood app! We can’t wait to see you there. 

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects women of reproductive age. Because it involves hormonal imbalances, PCOS can impact SO many systems in the body, triggering a long list of symptoms that can really decrease a Cyster’s quality of life. This is why many Cysters are searching for ways to manage common symptoms of PCOS including weight gain, irregular periods, excess hair growth, acne, mood swings, fatigue, and even abdominal pain. 

Are you surprised to hear abdominal pain or pelvic pain could be caused by PCOS? It’s true! There are a few ways PCOS can trigger abdominal pain, so today I’m going to talk about why it happens and what you can do about it. 

Note: Polycystic ovarian syndrome (PCOS) recently got a much-needed name change! It’s now called polyendocrine metabolic ovarian syndrome. This new name more accurately represents the condition, so you’ll see me use PMOS in newer posts and sometimes jump between the two names as we’re transitioning. I just wanted to update you all so you weren’t confused by the two different names! 

Abdominal Pain in PCOS (or PMOS): What’s Normal and When to Be Concerned

Though there’s no direct treatment for PCOS, you don’t need to jump straight to medications like metformin or hormonal birth control for your symptom management if you don’t want to (those aren’t your only options). There are so many ways to naturally ease symptoms like abdominal pain and even reverse your PCOS! 

Here’s what you need to know about this common PCOS symptom: 

How Does PCOS Cause Abdominal Pain?

There are lots of reasons women with PCOS may experience abdominal pain, but most of them trace back to the same root causes: inflammation, insulin resistance, and hormonal imbalances. These underlying issues are key to improving symptoms, but first, let’s break down the specific ways they can lead to abdominal pain:

Ovarian Cysts: 

Ovarian cysts are small, fluid-filled sacs that can form on or inside the ovaries. With PCOS, the body’s hormone levels, especially excessive androgens, can mess with ovulation. That means the follicles (which normally release an egg) don’t mature properly, so they just stick around on the ovary. While many cysts go away on their own, some can cause symptoms like bloating, pelvic pain, or cramping. (For more on cysts, listen to this episode of A Cyster and Her Mister.)

Period Pain: 

Periods aren’t just irregular with PCOS they can be super heavy and painful, too. That’s partly because sex hormone imbalances (like too much estrogen or not enough progesterone) can lead to a thicker buildup of the uterine lining. When your body finally sheds that lining, it can make cramps a lot more intense. Plus, PCOS is linked to higher levels of inflammation, which can amplify period discomfort and abdominal pain even more. (Here’s more on what periods are like with PCOS.)

Gut Issues: 

Hormonal imbalances, especially elevated androgen and insulin levels, can disrupt the gut microbiome (the balance of good and bad bacteria in your digestive system). PCOS is also linked to higher levels of inflammation, which can affect how your gut functions and lead to symptoms like bloating, gas, constipation, or diarrhea. All of this can make your digestive system more sensitive, causing pain or cramping in the lower abdomen. 

Endometriosis:

Endometriosis can cause abdominal pain because tissue similar to the uterine lining grows outside the uterus on places like the ovaries, fallopian tubes, or even the intestines. This tissue still responds to your monthly hormones, so it bleeds and gets inflamed during your cycle, but since it has nowhere to go, it can lead to swelling, scarring, and intense pain. 

PCOS and endometriosis are sometimes confused because both can cause irregular menstrual cycles, pelvic pain, and fertility issues, but they’re very different: PCOS is driven by hormonal imbalances and lack of ovulation, while displaced tissue and inflammation causes endometriosis. Some people even have both, which can make getting an accurate diagnosis and a good treatment plan super difficult, so it’s important to get checked if you’re dealing with ongoing pain. Here’s more on PCOS vs. endometriosis.

Can PCOS Cause Cramping During Periods?

Yes. PMOS can cause cramping. High androgen levels in a Cyster’s body can disrupt ovulation in a big way. Those high levels of male sex hormones can cause multiple small, immature follicles to develop in the ovaries instead of allowing one dominant egg. As a result, ovulation may happen late or not happen at all.

Here’s the problem: The whole time your body is waiting to ovulate, estrogen keeps building the uterine lining in preparation for a possible pregnancy. The longer that delay lasts, the thicker the lining can become. Eventually, you ovulate, the hormone levels shift, and your body sheds that lining through menstruation. Since there’s a lot more tissue to get rid of, periods can be much heavier and a lot more painful. Cue the cramps! 

PMOS or PCOS Pelvic Pain During Ovulation

If you’re feeling lower abdominal pain outside of your period, PMOS or PCOS could still play a role. Remember all those immature follicles I mentioned? When lots of them build up, the ovaries can become enlarged. That enlargement can create different types of pain like pressure, aching, heaviness, or general discomfort in the lower abdomen. And if you do eventually ovulate after a delay, that process can sometimes trigger lower abdominal pain or cramping around ovulation. Some people feel pain as a sharp twinge, while others notice more of a dull ache or lingering discomfort.

PMOS and PCOS Lower Abdomen Pain Causes

• Hormonal fluctuations: Shifts in estrogen and progesterone throughout irregular cycles can sometimes trigger cramping or pelvic discomfort outside of your period.
• Enlarged ovaries: The buildup of multiple immature follicles can cause the ovaries to enlarge, creating feelings of pressure, aching, heaviness, or lower abdominal discomfort.
• Bloating and fluid retention: Hormonal changes can lead to bloating, which may make your lower abdomen feel tender, tight, or uncomfortable.
• Delayed or irregular ovulation: Long or unpredictable cycles can sometimes cause cramping and pelvic discomfort at unexpected times throughout the month.
• Inflammation: PCOS is associated with low-grade inflammation in some people, which may increase sensitivity and contribute to pelvic discomfort.
• Ovarian cysts: Cysters can develop cysts on the ovaries when follicles keep growing instead of releasing as an egg. If a cyst grows larger, it can put pressure on surrounding tissue and cause lower abdominal pain.

How To Manage Abdominal Pain In PCOS or PMOS

Try an anti-inflammatory gluten- and dairy-free diet. 

Diets aren’t just about weight loss—they’re about giving your body the tools it needs to function and heal. For many women with PCOS, abdominal pain can be triggered by underlying inflammation, gut imbalances, and hormone fluctuations. That’s why I recommend trying a gluten- and dairy-free anti-inflammatory diet.

This approach has helped many Cysters reduce inflammation, improve insulin resistance, and bring hormones into better balance—all key factors that contribute to bloating, cramping, and pelvic pain. As your gut and metabolism begin to heal, you might be surprised at how much better your body feels. Real food, real relief.

If you’re ready to manage PCOS symptoms naturally through diet, download The Cysterhood app. It’s full of PCOS-friendly recipes and meal plans you’ll love what you’re eating and how you’re feeling! 

Take Ovasitol.

There are so many supplements that can kick-start your journey to reversing PCOS by providing tons of extra support with essential vitamins and minerals. Specifically for abdominal pain with PCOS, I recommend taking Ovasitol.

Ovasitol is a high-quality inositol supplement made with a 40:1 ratio of myo- and d-chiro-inositol, which mirrors the ratio naturally found in the body. This combo is especially helpful for improving insulin sensitivity, promoting regular ovulation, and supporting hormone balance, three key factors that can reduce the formation of painful cysts. When insulin and androgen levels start to stabilize, your cycles become more regular and your ovaries are less likely to develop those fluid-filled cysts that can trigger cramping and discomfort. Here’s more about cramps and PCOS.

I recommend taking Ovasitol twice a day with meals for consistent support, and it’s one of the simplest, most effective ways to start managing PCOS from the root.

Getting these specifically from OvaFit ensures that you get NSF-certified and high-quality supplements at the carefully selected dosages suggested by research on women with PCOS. Talk to your doctor before starting any new supplements to make sure they’re right for you. 

Do regular slow-weighted workouts. 

Exercise can also make a big difference when it comes to the root issues of PCOS! But I completely understand if those crunches and sit-ups you thought you needed to do to lose belly fat are causing more discomfort than progress (and PSA, there are more effective ways to target PCOS belly). Slow, weighted workouts help reduce inflammation, improve insulin sensitivity, balance hormones, support digestion, and relieve stress, all of which give your dysregulated body the support it needs. As these areas improve, there’s a good chance you’ll notice your abdominal pain improving, too. You’ll find slow-weighted workout routines on the app along with those PCOS-friendly recipes!

Use heating pads or take a warm bath. 

While you work on addressing the root causes of your abdominal pain to get lasting relief, heat therapy can be a great way to temporarily reduce pain while you work on the root causes. A heating pad or warm bath can help relax muscles, boost circulation, calm nerve sensitivity, support digestion, and reduce stress, making it easier to cope when the pain flares up.

Practice stress management. 

Stress management is another important step for relieving abdominal pain with PCOS because stress increases inflammation, disrupts hormone balance, and can cause muscles in the abdomen and pelvis to tense up leading to more pain. It also affects digestion and makes your body more sensitive to discomfort. 

So, try calming your mind and body with things like yoga, meditation, nature walks, journaling, better sleep, or your favorite hobbies. You’ll not only feel mentally better, but physically too. 

Stay hydrated. 

Want a really easy way to ease abdominal pain? Drink more water! Proper hydration helps flush out toxins, reduce bloating, support digestion, and lower inflammation, all of which can contribute to less cramping and discomfort. Water also keeps your hormones and metabolism functioning more smoothly, giving your body the support it needs to manage pain more effectively.

I also recommend drinking Testosterone Relief Tea. Elevated androgens can contribute to inflammation, irregular ovulation, and ovarian cyst formation…all of which may lead to cramping, bloating, or discomfort in your lower belly. I created this science-backed herbal blend in this tea to help naturally lower testosterone levels and support hormonal balance. Ingredients like spearmint, chamomile, and nettle are known for their anti-inflammatory and hormone-regulating properties, making this tea a gentle but effective option for supporting pain relief and easing uncomfortable symptoms tied to PCOS.

It’s not just soothing to sip…it’s part of a consistent routine that supports your healing from the inside out. Many Cysters find that enjoying the tea once or twice a day helps reduce bloating, lessen pelvic pain, and promote more regular cycles over time.

Relieve pressure by resting in the fetal position. 

Here’s another one that won’t cure abdominal pain, but can help you get through it as you work through healing! Try sleeping in the fetal position, which can relax the abdominal muscles to reduce cramping and tension. For some, it even has a bonus relaxing effect! 

Consider acupuncture. 

Acupuncture for PCOS works by stimulating specific points on the body to promote better blood flow, reduce inflammation, and calm the nervous system. This means it’s great for easing pain! Acupuncture may also support hormone regulation and improve insulin sensitivity, making it a holistic option for addressing both the pain and the underlying causes of PCOS. Many Cysters find it especially helpful during painful flare-ups or as part of an ongoing healing plan!

Try a TENS (Transcutaneous Electrical Nerve Stimulation) machine. 

For people really struggling with chronic pain, TENS machines can be a natural, drug-free way to get some temporary, but immediate relief. While others have reported it doesn’t stop the pain completely, they also say it can take the edge off while you figure out other ways to target the root cause. The machine sends mild electrical impulses through the skin to stimulate the nerves, blocking pain signals from reaching the brain. You can find discrete options like Livia that allow you to go about your day even while dealing with your abdominal or pelvic pain. 

Get a consultation with a pelvic floor physical therapist. 

Ongoing abdominal or pelvic pain is not uncommon, but it doesn’t have to be your “normal.” If you’re doing what I’ve recommended on this list and just aren’t seeing relief (or not enough relief), get a consultation with a pelvic floor physical therapist. There could be an undiagnosed injury or other problem that a specialized healthcare provider could help address. It never hurts to dig deeper, you deserve the full picture when it comes to your pelvic health!

Get to the root of your chronic pain to find long-term PCOS healing! 

It’s true that PCOS doesn’t have a “cure,” but that does NOT mean you’re just stuck with your symptoms. No way! A holistic, natural approach to PCOS management can actually get to the root of your body’s dysfunction to reverse the condition, allowing you to finally live symptom-free! 

For more on how to tackle polycystic ovarian syndrome, browse the PCOS Weight Loss blog and tune in weekly to the A Cyster and Her Mister podcast! It’s time to say goodbye to pain and difficult PCOS symptoms with a lifestyle that allows you to thrive with PCOS.