Period Insomnia: How to Tackle It for Restful Sleep

Are you wondering if there’s such a thing as period insomnia? The short of it is, yes. Read this article to discover its symptoms, causes and treatments.

So, that time of the month is coming up, and yet again, you’re struggling to get restful sleep. Bummer, we know. But don't fret! The good news is it's normal.

“Period insomnia” (also known as PMS insomnia) is an annoying issue that lots of women deal with. It’s when sleep is elusive in the days leading up to your period, leaving you feeling worn out, irritable, and completely drained of energy.

Imagine waking up feeling refreshed and energetic on these days. It can be your reality, you know? Read on to find out how.

Key Takeaways

• Period insomnia affects many women nearing their menstruation, with those suffering from PMS or PMDD experiencing more severe sleep disturbances.

• The key symptoms of period insomnia include trouble falling asleep, frequent nighttime awakenings, restless or light sleep, daytime fatigue and irritability, and mood fluctuations.

• The decrease in progesterone and melatonin during the luteal phase of the menstrual cycle can disrupt sleep patterns and quality.

• Anxiety and racing thoughts brought on by PMS can exacerbate sleep insomnia.

• Making lifestyle changes or trying natural remedies can help ease symptoms of period insomnia.

Table of Contents

• Can Your Period Lead to Insomnia? How?

• What Causes Insomnia Before Your Period?

• What Are Common Symptoms of Period Insomnia?

• What Are Treatment Options for Period Insomnia?

• Conclusion

Can Your Period Lead to Insomnia? How?

Absolutely! According to WebMD, “About 1 in 10 people have insomnia — trouble falling or staying asleep. But twice as many go through that as they near their period.⁽¹⁾”

It’s worth noting that women who suffer from premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) may have it worse when it comes to period insomnia. Sleep Foundation says those with PMS or PMDD “may experience increased insomnia, poorer sleep quality, and increased daytime tiredness during this week compared to those without the disorders.⁽²⁾”

Think of your menstrual cycle as a hormonal dance. When these hormones fluctuate, they can wreak havoc on your sleep schedule. Your progesterone levels decrease the days before your period, which may throw off your sleep-wake cycle. (In case you didn’t know, progesterone is the hormone involved with pregnancy and menstruation.) You might have difficulty falling and staying asleep, which lowers your sleep quality.

Other sleep-disrupting factors include cramps, bloating and breast tenderness, which signal the onset of your period. These can be downright uncomfortable (sometimes even painful). On top of a disrupted sleep-wake cycle, these can make getting good zzzs extra tricky.

What Causes Insomnia Before Your Period?

You heard the basic explanation, so now it’s time to delve into the root causes of period insomnia.

We mentioned this earlier, but let’s explore it further: hormonal fluctuations can disrupt your sleep-wake cycle. Apart from progesterone, studies suggest that melatonin (the sleep hormone) levels drop during the latter phase of the menstrual cycle, which happens right after ovulation.

Medical News Today says that “periods can affect stage two and REM sleep due to the fluctuation of these hormones during the luteal phase of the menstrual cycle.⁽³⁾” This is more pronounced in those who suffer from PMS and PMDD.

Apart from progesterone, studies suggest that melatonin levels drop during the luteal phase. Also known as the sleep hormone, melatonin is crucial in regulating sleep. (So, you can imagine what effect a reduction of melatonin has on the quality of your zzzs.)

If you suffer from PMS, then you’re no stranger to its symptoms. Apart from the usual symptoms, you’re also prone to moodiness and anxiety. And if there’s anything that can prevent you from falling asleep, racing thoughts and tension are major culprits. If you have PMDD, these can be a lot worse.

What Are Common Symptoms of Period Insomnia?

So, how do you know if you have period insomnia? Keep your eye out for the following symptoms:

• Having difficulty falling asleep

• Waking up frequently at night

• Light or restless sleep

• Daytime fatigue and irritability

• Fluctuations in mood and emotions

According to Healthline, specific symptoms of PMS can also prevent you from drifting off or staying asleep⁽⁴⁾. These are the following:

• Cramping

• Bloating

• Breast swelling and tenderness

• Light and noise sensitivity

• Feeling constipated

• Diarrhea

• Headaches

What Are Treatment Options for Period Insomnia?

So, now that we’ve pinpointed the culprits, let’s explore some solutions to beat period insomnia.

We’ve divided them into 2 categories — one involves tweaking your lifestyle, and the other focuses on natural remedies.

Lifestyle Changes to Improve Sleep During Your Period

Sometimes, all it takes to ease period insomnia is by making minor adjustments to your daily routine.

Creating and sticking to a consistent sleep schedule can do wonders. Waking up and going to bed at the same time daily (even on weekends) can regulate your circadian rhythm for better sleep.

Next, ensure that your bedroom is conducive to sleep. The best sleep environment is cool, dark and quiet. Here are a few tips:

• Keep your room temperature cool for optimal zzzs: 60 to 73 degrees Fahrenheit (16 to 23 degrees Celsius).

• If you live in an area with lots of environmental noise, consider a comfy pair of earplugs or a white noise machine.

• Use an excellent sleep mask to block out light by 100% to promote better sleep quality.

(For more information, read our blog post on how to make your bedroom darker and create a sleep-friendly space.)

Another lifestyle adjustment you can make (if you haven’t already) is incorporating relaxation techniques into your nighttime routine. Meditation, gentle yoga and deep relaxation exercises are some examples. These help ease anxiety, calm your mind and body, and help you unwind for bed.

That said, keeping active throughout the day is equally important. Cultivate a daily exercise routine. It’ll help improve sleep quality. Remember, though, to avoid working out too close to bedtime. Read our blog post on exercising before bed to learn how it affects sleep.

Finally, as much as a nightcap or a last cup of coffee sounds tempting, avoid alcohol and caffeine too close to bedtime. Caffeine can keep you up. And while alcohol might make you fall asleep faster, expect frequent awakenings to mess with the quality of your zzzs.

Natural Remedies for Period Insomnia

So, what if the lifestyle changes listed above aren't cutting it? What now? Consider these natural remedies that might provide relief.

Try sipping on a steaming cup of herbal tea. Calming brews like passionflower, valerian or chamomile can help you unwind before bed, helping you drift off faster and sleep longer.

Another option to consider is taking magnesium supplements. Research suggests that these may improve sleep quality. Find out more about magnesium for sleep by reading our blog post.

Make essential oil products part of your pre-bedtime routine. Not only do they smell good, but they may relax you, too. You can use a diffuser to enjoy lavender, bergamot and vetiver essential oils. An even easier way to harness the power of essential oils is to use a pillow spray made from 100% natural and organic ingredients to promote relaxation and sleep.

Consider a heating pad or hot water bottle if pre-menstrual cramps are the bane of your nighttime zzzs. Placing them on your abdomen can ease cramping, helping you catch much-needed sleep.

When Should You Seek Professional Help?

Sure, period insomnia is common and isn’t usually serious. However, consider speaking to a healthcare professional if it persists or seriously messes with your daytime activities.

Your doctor can identify if PMS insomnia or an underlying medical issue is causing you to sleep poorly and prescribe treatment.

Conclusion

Dealing with period insomnia doesn’t have to be a recurring nuisance. All you need to reclaim great zzzs is to make lifestyle adjustments and try natural remedies. And if still, your PMS insomnia persists, consult with your doctor.

Let us know if the treatments we mentioned above help ease your period insomnia. Or, if you have tips to share with other readers on how to deal with PMS sleeplessness, leave a comment below.

Sources:  

(1) "PMS and Sleep: What’s the Connection?” WebMD, www.webmd.com/women/pms/features/why-pms-gives-you-insomnia. Accessed 21 October 2024.

(2) “Period Insomnia: How PMS and PMDD Impact Sleep.” Sleep Foundation, www.sleepfoundation.org/insomnia/pms-and-insomnia. Accessed 21 October 2024.

(3) “Can your period cause insomnia?” Medical News Today, www.medicalnewstoday.com/articles/period-insomnia. Accessed 21 October 2024.

(4) “What Is PMS Insomnia?” Healthline, www.healthline.com/health/insomnia/pms-insomnia. Accessed 21 October 2024.

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