Most women undergo drastic physical and emotional challenges before and during their menstrual cycle. Usually, the symptoms of the approaching period, called Premenstrual Syndrome (PMS) begin a week prior.
But have you ever wondered whether the sleepless nights before your period can be a sign of PMS? If yes, you are right! This is called period insomnia. It is that frustrating situation when sleep seems like an elusive dream. In fact, studies suggest that insomnia around the time of your period may affect up to 30% of women. This blog explores the root causes of insomnia before period and some wise strategies to combat it.
Ups and Downs of the Monthly Cycle: A Simple Breakdown
Before learning how period insomnia works, it is integral to thoroughly understand the phases of the menstrual cycle. The menstrual cycle is a monthly process that prepares your body for pregnancy, and it consists of four distinct phases:
Menstrual Phase (Day 1–5)
Firstly, there is a bleeding phase when the uterine lining sheds. Many women experience cramps, fatigue, and irritability during this time, which can disrupt sleep.
Follicular Phase (Day 1–13)
Then, the Follicle Stimulating Hormone (FSH) aids the development and maturing of the follicles. Many women feel more energetic and clear-headed during this phase.
Ovulation (Day 14)
Later, this is when the mature egg is released from the ovary. Hormones like estrogen peak, and luteinizing hormone (LH) triggers ovulation. While it’s usually a time of increased energy, some may feel mild discomfort or mood changes.
Luteal Phase (Day 15–28)
After ovulation, progesterone levels rise to prepare the uterus for pregnancy. If pregnancy doesn’t occur, progesterone levels drop, leading to the start of the next period. The hormonal fluctuations in this phase are linked to PMS symptoms, including bloating, fatigue, irritability, and—of course—insomnia.
A Short Synopsis of Period Insomnia
The term defines a series of sleep-deprived nights that women face before their period. These disturbances may include difficulty falling asleep, staying asleep, or waking up earlier than usual. Some people also experience insomnia during the period (bleeding phase) itself. However, it occurs in full swing, during the luteal phase: two weeks before the period.
What Causes Insomnia Before Period?
There are multiple root causes of period-related insomnia. Generally, it is due to hormonal fluctuations, but other physical and emotional reasons might also contribute. Some of these are addressed below:
The Battle of Hormones
The entire menstrual cycle is all about an upheaval of the hormones. As the body juggles the levels of progesterone and estrogen, there is a profound impact on sleep. To be precise, progesterone has a calming effect on the brain. So, when its levels drop, women feel unwearied and turbulent.
Moreover, estrogen plays a key role in regulating the circadian rhythm by keeping the body temperature lower at night. Also, it has a mood-boosting effect, promoting deeper, more restful sleep. But as estrogen levels dip during the luteal phase, period insomnia can kick in, leaving you restless and struggling to get a good night’s rest.
PMS as an Antagonist
Many women experience PMS (premenstrual syndrome) in the days leading up to their period. Symptoms like cramps, headaches, bloating, and mood swings can create both physical discomfort and emotional distress. Eventually, this causes period insomnia, making it difficult to unwind before bed.
Particularly, pain can be a major sleep disruptor. Menstrual cramps and back pain can keep you up at night, especially if they’re severe. Similarly, mood swings caused by hormonal shifts in the luteal phase can increase anxiety or irritability, making it harder to relax. Though PMS often leaves you feeling drained, the discomfort and emotional unrest can make it hard to get quality sleep.
The Messed-Up Mood
The causes of period insomnia are not always physical. Sometimes, the emotional burden that accompanies menstruation, might be enough to deprive a woman of her sleep. Worrying about the period symptoms or feeling overwhelmed by daily tasks can spill over into the night. A combination of annoyance, anxiety, and irritability influences the sleep schedule, making it hard to turn off the mind and fall asleep.
How to Overcome Period Insomnia: Practical Tips for Better Sleep
Insomnia during period can be challenging. Therefore, you can use several strategies to manage your symptoms and improve your sleep:
- Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time each day, even on weekends, helps regulate your circadian rhythm. Hence, it becomes easier to fight period insomnia and wake up feeling refreshed.
- Create a Relaxing Bedtime Routine: Engaging in calming activities before bed, like reading, stretching, or practicing deep breathing, signals your body to wind down. Furthermore, a warm bath or herbal tea such as chamomile can further promote relaxation.
- Manage PMS Symptoms: Address PMS discomforts such as cramps, bloating, and fatigue. Over-the-counter pain relief, heat pads, hydration, and magnesium-rich foods (like leafy greens and nuts) can help alleviate these symptoms.
- Keep Your Sleep Environment Cool: A cooler bedroom can help ease night sweats and make it easier to avoid period insomnia. Use light bedding, or a fan to maintain a comfortable temperature.
- Practice Stress-Reduction Techniques: Stress and anxiety can worsen insomnia. Practices like mindfulness, journaling, and deep breathing help calm the mind before bed.
- Exercise Regularly (But Not Too Late): Regular exercise promotes better sleep. However, avoid intense activity right before bedtime.
- Consider Supplements: Natural remedies like melatonin, magnesium, or herbal teas may help with sleep but consult with a sleep specialist first.
Conclusion – Restful Nights, Easier Periods!
To conclude, period insomnia is an unsettling condition but with the right efforts, it is manageable. By syncing your sleep routine with your body’s natural rhythm, you can ease the impact of insomnia during your cycle. To do this, you need to manage your PMS symptoms, utilize stress-reduction techniques, and encourage a sleep-friendly environment. Your period does not have to be so hard. If your period-related insomnia is getting severe, or affecting your routine, visit a sleep therapist.
