INSOMNIA BEFORE PERIOD
Causes, Symptoms, and How to Improve Sleep
Experiencing insomnia before your period is a common issue that affects many women during their menstrual cycle. Hormonal fluctuations, increased stress levels, and physical discomfort can make it challenging to get quality sleep.
Let’s take a closer look at why insomnia before your period happens, as we provide practical strategies to improve sleep quality.
Table of Contents
What Causes Insomnia Before Your Period?
There are many reasons preventing women from getting good-quality sleep right before their period, and insomnia (difficulty to fall and/or stay asleep) is one of the most impacting PSM, with negative repercussions on the following days. Here are 5 causes for insomnia before your period:
1. Hormonal Fluctuations
One of the primary reasons for insomnia before your period is the fluctuation of estrogen and progesterone. These hormones play a crucial role in regulating sleep:
Estrogen helps regulate mood and body temperature, but its levels drop before menstruation, which can contribute to sleep disturbances.
Progesterone has a sedative effect, but its decline before your period can make it harder to fall and stay asleep.
2. Increased Cortisol Levels
As progesterone decreases, cortisol (the stress hormone) can increase, leading to heightened anxiety and difficulty relaxing at bedtime, which can negatively impact your ability to fall asleep.
3. Changes in Body Temperature
Progesterone affects body temperature regulation. As levels drop, body temperature rises, which can interfere with the ability to fall asleep and maintain deep sleep. Sleeping on quality bedding and in breathable sheets is paramount to helping your body naturally regulate its own temperature.
4. PMS and Mood Swings
Premenstrual syndrome (PMS) symptoms such as anxiety, depression, and mood swings can lead to racing thoughts, making it difficult to unwind at night, contributing to both an inability to fall asleep, and stay asleep. Racing thoughts can wake you at night and make it really difficult to fall back asleep.
5. Physical Discomfort
Cramps, bloating, headaches, and breast tenderness can make it harder to find a comfortable sleeping position, leading to restless nights.
Symptoms of Insomnia Before Your Period
Difficulty falling asleep
Frequent night wakings
Light or restless sleep
Waking up too early
Daytime fatigue
Increased irritability or anxiety
How to Improve Sleep Before Your Period
1. Regulate Your Sleep Schedule
Maintain a consistent bedtime and wake-up time to help regulate your body’s internal clock, even when your hormones fluctuate. Going to bed and waking at the same time every day, no matter the day of the week (or weekend) will help your mind and body get used to consistent sleep.
2. Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as:
Taking a warm bath
Practicing deep breathing or meditation
Limiting screen time to reduce blue light exposure
Use our 7-to-10PM bedtime routine schedule for adults if you need help creating a routine that helps you unwind at night.
3. Optimize Your Sleep Environment
Keep the bedroom cool, as a lower temperature promotes better sleep.
Block out light and noise with blackout curtains and white noise machines.
4. Adjust Your Diet
Avoid caffeine and alcohol, as they can disrupt sleep.
Reduce sugar and processed foods to prevent energy crashes.
Eat magnesium-rich foods like leafy greens, nuts, and dark chocolate to promote relaxation.
5. Manage Stress and Anxiety
Practice mindfulness or yoga to reduce stress levels.
Keep a journal to release anxious thoughts before bed.
Try aromatherapy with lavender or chamomile to induce relaxation.
6. Consider Natural Sleep Aids
Herbal teas like chamomile, valerian root, as well as natural remedies can promote relaxation.
Magnesium supplements may help regulate sleep patterns.
Melatonin supplements can support sleep but should be used under medical guidance. Always consult a medical professional before starting any new medication or regimen.
- Add a weighted blanket to your bedding to help with falling and staying asleep, thanks to the deep pressure benefits of weighted blankets.
When to Seek Medical Advice
If insomnia before your period significantly impacts your daily life or persists despite lifestyle changes, consult a healthcare provider. Conditions like premenstrual dysphoric disorder (PMDD) or underlying hormonal imbalances may require medical treatment.
Insomnia Before Period - Final Thoughts
Insomnia before your period is a frustrating but manageable issue. By understanding its causes and making adjustments to your sleep routine, you can improve your rest during that time of the month. Optimizing your sleep environment with the right mattress, bedding, and relaxation techniques can make a significant difference in how well you sleep before your period.
If you’re struggling with persistent sleep disturbances, explore different sleep solutions to find what works best for you. Prioritizing self-care and quality sleep habits will help you feel more rested and balanced throughout your menstrual cycle.
References
- Cleveland Clinic. (2022). Estrogen. Retrieved from https://my.clevelandclinic.org/health/body/22353-estrogen
- Yale Medicine. (2017). Women, Are Your Hormones Keeping You Up at Night? Retrieved from https://www.yalemedicine.org/news/women-are-your-hormones-keeping-you-up-at-night
- HealthLine. (2024). Everything You Need to Know About Progesterone. Retrieved from https://www.healthline.com/health/progesterone-function
FAQ
Most frequent questions and answers
Hormonal fluctuations, increased cortisol levels, PMS symptoms, and physical discomfort like cramps and bloating can all contribute to sleep disturbances.
Maintain a consistent sleep schedule, practice relaxation techniques, limit screen time, and create a comfortable sleep environment with cooling bedding.
Yes, magnesium can promote relaxation and improve sleep quality by regulating melatonin production and reducing muscle tension and stress.
Yes, PMS symptoms like anxiety, mood swings, and body temperature changes can cause restless sleep and frequent night wakings before your period.
If sleep disturbances are severe, persistent, or affect daily life, consult a healthcare provider to rule out conditions like PMDD or hormonal imbalances.
More Sleep Resources
What causes insomnia before my period?
Hormonal fluctuations, increased cortisol levels, PMS symptoms, and physical discomfort like cramps and bloating can all contribute to sleep disturbances.
How can I fall asleep faster before my period?
Maintain a consistent sleep schedule, practice relaxation techniques, limit screen time, and create a comfortable sleep environment with cooling bedding.
Does magnesium help with insomnia before my period?
Yes, magnesium can promote relaxation and improve sleep quality by regulating melatonin production and reducing muscle tension and stress.
Can PMS make me wake up in the middle of the night?
Yes, PMS symptoms like anxiety, mood swings, and body temperature changes can cause restless sleep and frequent night wakings before your period.
Should I see a doctor for insomnia before my period?
If sleep disturbances are severe, persistent, or affect daily life, consult a healthcare provider to rule out conditions like PMDD or hormonal imbalances.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
