MENSTRUAL CYCLE AND SLEEP
How Hormones Affect Your Rest
The menstrual cycle influences many aspects of health, including sleep quality. Many women experience sleep disturbances at different phases of their cycle due to hormonal fluctuations.
Understanding the connection between the menstrual cycle and sleep can help improve rest and overall well-being, so let’s take a deep dive into the world of hormones and the impact of the menstrual cycle on sleep.
Table of Contents
How the Menstrual Cycle Affects Sleep
The menstrual cycle is divided into four phases: the menstrual phase, follicular phase, ovulation, and luteal phase. Each phase affects sleep differently due to shifts in hormone levels, primarily estrogen and progesterone.
The phases below assume a regular 28-day cycle (adjust for your own needs based on cycle length):
1. Menstrual Phase (Days 1-5)
During menstruation (the bleeding phase), progesterone levels drop, which may lead to lighter sleep and increased awakenings.
Cramps, headaches, and bloating can cause discomfort, making it harder to fall asleep and stay asleep.
Some women experience fatigue due to blood loss, leading to excessive daytime sleepiness.
2. Follicular Phase (Days 6-14)
Rising estrogen levels promote better sleep by enhancing REM (rapid eye movement) sleep.
Body temperature remains stable, leading to more restful nights.
Energy levels tend to increase, making it easier to maintain a consistent sleep schedule.
3. Ovulation (Around Day 14)
A slight increase in body temperature may cause mild sleep disturbances.
Some individuals experience an energy boost, making it harder to wind down at night.
Estrogen peaks, which can improve mood and sleep quality for some but cause restlessness in others.
4. Luteal Phase (Days 15-28)
Rising progesterone levels can cause drowsiness, leading to increased sleepiness during the day.
Core body temperature remains elevated, potentially reducing sleep efficiency and causing night sweats.
Premenstrual syndrome (PMS) symptoms, such as anxiety, mood swings, and bloating, can interfere with restful sleep.
Common Sleep Issues During the Menstrual Cycle
Many women unfortunately experience sleep-related issues at different points in their cycle, including:
Insomnia: Difficulty falling or staying asleep, particularly in the luteal phase. Read our article on natural remedies when dealing with insomnia if you are affected by it.
Night sweats: Higher progesterone levels can increase body temperature leading to night sweats during the second half of your cycle. This is when breathable bedding is important, as it can make a large difference in how your body is able to regulate its own temperature.
Increased awakenings: Pain, cramps, and hormonal changes can disrupt sleep cycles, leading to more frequent awakenings at night.
Daytime fatigue: Poor sleep quality leads to excessive tiredness and reduced focus during the day.
Tips to Improve Sleep During the Menstrual Cycle
If you struggle with sleep disturbances related to your menstrual cycle, consider these tips to wake up more rested throughout your cycle:
1. Adjust Your Sleep Environment
Use cooling bedding to counteract temperature fluctuations. We recommend bamboo lyocell, or alternatively eucalyptus, for the most breathable and moisture-wicking materials. If cotton is your favorite, pick organic cotton whether possible.
- If your budget allows, look into a bed cooling / bed warming bedding system. Those are amazing are keeping your at the temperature that works best for your body, without impacting the temperature of your partner’s, and even works with AI to adjust your mattress temperature when it senses you are about to wake up.
Keep your room dark and quiet to improve sleep quality. Investing in blackout curtains and white-noise machines are an easy and inexpensive way to make a big difference in your sleep quality.
Choose a mattress that provides pressure relief to reduce discomfort from cramps.
2. Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day to get your body and mind into a rhythm that works for them.
Establish a relaxing bedtime routine to help your body wind down.
3. Manage PMS Symptoms
Stay hydrated to reduce bloating and discomfort.
Engage in light exercise, such as yoga, to alleviate cramps and improve relaxation. Check out our guide to understand when to exercise before bed.
Limit caffeine and alcohol intake, as these can interfere with sleep quality.
4. Optimize Your Diet
Eat magnesium-rich foods, such as nuts and leafy greens, to help with muscle relaxation and sleep. Check out our guide on how long before bed to eat, to work on our schedule that supports your sleep routine.
Incorporate complex carbohydrates like whole grains to stabilize blood sugar levels and support sleep.
5. Consider Sleep Aids if Necessary
Herbal teas like chamomile and valerian root can promote relaxation. Find more natural remedies against insomnia here.
Over-the-counter pain relievers may help with menstrual cramps and headaches. Consult with your doctor prior to starting any new medication!
Consult a healthcare professional for severe sleep disturbances or persistent insomnia.
Menstrual Cycle and Sleep - Final Thoughts
Understanding how the menstrual cycle and sleep are connected can help individuals make informed choices about improving rest.
By tracking your cycle and making adjustments to your sleep environment, lifestyle, and diet, you can minimize sleep disruptions and feel more rested throughout the month. Keeping a notebook with the day of your cycle and the quality of your sleep can help you deep dive into your personal journey!
If you’re looking for the best bedding to improve sleep during your cycle, explore our reviews on cooling mattresses, breathable sheets, and supportive pillows to enhance your comfort and rest.
References
- National Library of Medicine. (2023). The Menstrual Cycle’s Influence on Sleep Duration and Cardiovascular Health: A Comprehensive Review. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10656370/
- 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
- National Library of Medicine. (2023). Sleep Disturbances Across a Woman’s Lifespan: What Is the Role of Reproductive Hormones? Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10117379/
FAQ
Most frequent questions and answers
Hormonal fluctuations during the cycle can cause insomnia, night sweats, and increased awakenings, affecting overall sleep quality.
Rising progesterone levels in the luteal phase can cause drowsiness, while PMS symptoms like cramps and bloating disrupt sleep.
Yes, progesterone increases body temperature, leading to night sweats and reduced sleep efficiency, especially in the luteal phase.
Use cooling bedding, maintain a consistent sleep schedule, manage PMS symptoms, and eat magnesium-rich foods for better rest.
Yes, sleep quality varies due to hormone shifts. Some phases promote deeper sleep, while others increase restlessness and fatigue.
More Sleep Resources
How does the menstrual cycle affect sleep?
Hormonal fluctuations during the cycle can cause insomnia, night sweats, and increased awakenings, affecting overall sleep quality.
Why do I feel more tired before my period?
Rising progesterone levels in the luteal phase can cause drowsiness, while PMS symptoms like cramps and bloating disrupt sleep.
Can my body temperature affect sleep during my cycle?
Yes, progesterone increases body temperature, leading to night sweats and reduced sleep efficiency, especially in the luteal phase.
What can I do to sleep better before and during my period?
Use cooling bedding, maintain a consistent sleep schedule, manage PMS symptoms, and eat magnesium-rich foods for better rest.
Do sleep needs change throughout the menstrual cycle?
Yes, sleep quality varies due to hormone shifts. Some phases promote deeper sleep, while others increase restlessness and fatigue.
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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!
