Were women to rank the different weeks in a month, there is one that undoubtedly falls far below the rest: the week they have their period. With cramps, raging hormones, cravings, and stomach upset to contend with, it’s no wonder why women wish to crawl into their beds and remain there for the week.
However, the tiredness that accompanies your period may not just be because of the toll it takes on your body; it may also be because your period is disrupting your sleep, keeping you from getting enough quality sleep at night.
How Your Period Affects Your Sleep
If you’ve noticed that the arrival of your period brings along sleep difficulties, it’s no mere coincidence. Research has shown that poorer sleep quality is common not only during menstruation but also in the time leading up to it, and it is likely connected to the changes in hormones.
There are two hormones, in particular, at play here: estrogen and progesterone. Both of these hormones play a role in regulating your period, but they also produce other effects on your body. Namely, estrogen often has an awakening effect, whereas progesterone tends to make you feel sleepier. The estrogen and progesterone receptors found in areas of the brain that are involved in managing sleep may explain, on a biological level, how these hormones produce these effects.
Energy levels can vary throughout a woman’s cycle, and this is because, as you progress through your cycle, your hormone levels fluctuate. Both hormones decline dramatically right before your period starts, and then as your period ends, estrogen begins to pick up. Following this is ovulation, which is when progesterone starts to increase as well, prompting rest mode. This is one reason why you may feel more tired leading up to your period.
While the rise in progesterone leading up to your period may make you more tired, its dramatic drop when your period starts can affect your sleep. This is because the effects of progesterone are crucial for sleep thanks to its hypnogenic effect that can help support your sleep processes. When progesterone dramatically declines during your period, your body loses this support, which can cause issues when you try to sleep.
The lack of sleep support from progesterone is just one reason why sleep is harder to come by during your period; there are other ways in which your period can promote sleep disruptions.
Causes of Period-Related Sleep Disruptions
The following are some ways in which your period may disrupt your sleep.
Declining Serotonin Levels
During the end of your menstrual cycle, or the time right before your period arrives, serotonin levels can vary in the brain, specifically dropping down to levels that are lower than usual. It’s suspected that not having enough serotonin during this time can contribute to PMS symptoms, including sleep problems and fatigue. In support of this theory is the knowledge that those with depression, a mental health disorder characterized by low serotonin levels, also commonly struggle with sleep.
Rising Body Temperature
A woman’s body temperature rises slightly following ovulation up until their period begins, which may also contribute to sleep problems. Our body temperatures naturally lower before and during sleep, but if your body temperature is higher thanks to PMS, it may be harder for you to fall and stay asleep due to discomfort and sweating.
Painful Cramps
For those who experience painful period cramps, the pain may reach such a level that it can rouse you from sleep. Not only does this result in nighttime discomfort, but by interrupting your sleep, these cramps can decline your sleep quality, leaving you extra tired in the morning.
How To Sleep Better During Your Period
Poor sleep quality can affect your period, with research finding that those who sleep poorly during their period are more likely to have heavy periods. In order to make this time as manageable as possible, it can be helpful to focus on improving your sleep both during your period and in the time leading up to it, when sleep disruptions are common.
Some ways in which you can sleep better during your period include:
- Lower your stress. Stress remains one of the most prominent sleep disruptors, and it can affect your period, with reports showing that stress, even at the beginning of your menstrual cycle, can cause more pronounced symptoms before and during menstruation. Specifically, those who are stressed are two to four times as likely to report moderate to severe symptoms. In order to preserve your comfort, focus on lowering your stress at all points in your menstrual cycle. Deep breathing, meditation, and yoga serve as great tools to reduce your stress.
- Avoid cravings. No matter how much your sweet tooth may be begging for dessert on your period, try not to overindulge in sweets, as they may make it hard to fall asleep and cause poorer sleep quality during the night.
- Find the right temperature. With body temperatures rising in the time leading up to your period, it may be time to bring out the fan or use a lighter blanket while sleeping at night. Making these adjustments can go a long way to ensure you remain comfortable during the night and experience the body temperature dip that helps to prompt sleep onset. If you’re still too hot, cooling sheets or pillows may also be helpful.
- Care for your mental health. As hormone levels shift during your period, it’s common for feelings of depression and anxiety to pop up, which can make falling asleep difficult. Have systems in place to handle these feelings, and make sure to be extra gentle with yourself during this time. If you’re unsure how to handle these strong emotions, it may be worthwhile reaching out to a therapist.
One way in which you can be prepared for the sleep changes that come with a period is by tracking your sleep all month long with Pillow. After a few months, you’ll recognize trends that indicate when your sleep is being affected by your period and know that it’s time to initiate the above steps to preserve your sleep.
Ultimately, it’s important to remember that hormones can significantly affect our well-being, and our periods are one thing that dramatically influences our hormones every month. So, do what you can to weather the changes, and remember to be kind to yourself during this time—your body is doing the best it can to adapt.