Ashwin Lewis
Feeling tired and low in energy during your period is a common occurrence, and it's important to understand the reasons behind this. Hormonal fluctuations, particularly a drop in oestrogen levels, can cause a decrease in energy and an increase in body temperature, making it harder to fall asleep. Additionally, heavy bleeding can lead to iron deficiency and anaemia, resulting in fatigue. Other factors such as physical discomfort, stress, and diet can also impact sleep quality during this time. Addressing these issues through proper nutrition, hydration, and relaxation techniques can help improve sleep during periods.
| Characteristics | Values |
|---|---|
| People who are menstruating need more sleep | People who are menstruating are 40% more likely to experience insomnia. |
| Fluctuating hormone levels | Hormone levels drop during the second half of the menstrual cycle, causing a body temperature spike which can disrupt the body's internal clock. |
| Iron deficiency | Losing blood during menstruation can lower iron levels, which can lead to anaemia and make people feel sleepy and sluggish. |
| Dehydration | Dehydration can cause blood to thicken, affecting circulation and leading to fatigue. |
| Poor diet | Eating refined carbohydrates can cause an energy crash and exacerbate inflammation, which plays a role in menstrual cramps. |
| Physical and mental symptoms | Experiencing physical and mental symptoms such as cramps, bloating, anxiety, and irritation can make it difficult to sleep. |
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What You'll Learn
Hormones and sleep
Hormones play a significant role in regulating sleep during the menstrual cycle. The two primary female sex hormones, oestrogen and progesterone, have distinct effects on energy levels and sleep. Oestrogen is often regarded as a stimulating hormone, while progesterone promotes relaxation. Throughout the menstrual cycle, these hormones fluctuate, influencing sleep quality.
During the week before the period, progesterone levels are typically higher than oestrogen, which may cause a decrease in energy. If there is a significant imbalance between these hormones, it can result in premenstrual syndrome (PMS) symptoms such as low mood and fatigue. Additionally, the drop in oestrogen during this time can increase the internal thermostat, causing a rise in body temperature. This disruption in body temperature can further interfere with sleep.
In the first week of the menstrual cycle, hormone levels are generally low, and individuals might experience increased tiredness and a need for more sleep. Naps and light exercise are recommended during this time.
The second week, marked by the end of bleeding, is characterised by rising oestrogen levels. This increase in oestrogen boosts energy and helps regulate body temperature, leading to uninterrupted sleep.
During the third week, the luteal phase, progesterone levels rise, stimulating the production of GABA, a neurotransmitter that induces feelings of tiredness and relaxation, ultimately improving sleep.
However, in the fourth week, PMS, and the late luteal phase, both progesterone and oestrogen levels decline, resulting in reduced GABA production. PMS-related pain and discomfort, and increased body temperature can make it challenging to fall asleep. Reports indicate a decrease in REM sleep during this phase.
Hormonal fluctuations during the menstrual cycle can impact sleep quality, and it is essential to understand these changes to support sleep health.
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Anaemia and tiredness
Anaemia affects your red blood cells and haemoglobin. Haemoglobin is the protein in red blood cells that carries oxygen from your lungs to all the tissues and organs in your body. The most common cause of anaemia is a lack of iron, which your body needs to make haemoglobin. Heavy menstrual bleeding is one of the main causes of iron deficiency anaemia.
If you are experiencing heavy periods along with extreme tiredness, it is important to see your doctor to outline whether it is due to any underlying health issues. The symptoms of iron deficiency anaemia include tiredness, pale skin, shortness of breath and heart palpitations during your menstrual cycles.
A diagnosis of iron deficiency anaemia can be given after carrying out a full blood test to determine whether the number of red blood cells is within the normal range. If you are diagnosed with iron deficiency anaemia, your doctor will advise you to take iron supplements and improve your diet to increase the amount of iron-rich foods you eat to compensate for the loss of nutrients during heavy periods.
If you are experiencing tiredness during your period, some ways to combat this include drinking plenty of water to avoid dehydration, improving sleep quality by getting at least 8 hours of sleep, and doing some physical activity or exercise.
Tips for better sleep during your period
- Set up a daily bedtime routine so you can stick to a regular sleep schedule.
- Keep your bedroom dark, cool and quiet. That includes switching off electronic devices at least 30 minutes before bed.
- Make sure you have a comfortable mattress, pillows and sheets.
- Avoid foods and drinks that are high in caffeine (such as coffee, soda, tea and chocolate) and alcohol a few hours before sleep.
- Before you go to bed, try practising deep breathing techniques or doing yoga to help you relax.
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Dehydration and fatigue
Drinking more water can help alleviate these symptoms. Water helps flush out excess toxins and sodium, reducing bloating and soothing constipation. It also improves circulation and helps deliver nutrients and oxygen to the muscles, boosting energy levels. Additionally, staying hydrated can support proper blood flow during periods, potentially reducing clotting.
To ensure adequate hydration during your period, aim for at least eight glasses of water per day. You can also try herbal teas, such as chamomile, cumin, coriander, ginger, or peppermint tea, which have additional anti-inflammatory and muscle-relaxing properties.
Dehydration can worsen other symptoms of your period, such as cramps, headaches, and dizziness. It is important to listen to your body and address any extreme fatigue during your period, as it could indicate underlying health issues such as anaemia or an underactive thyroid.
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Exercise and sleep
Exercise is a great way to combat period insomnia. Physical activity helps your body balance hormones and reduce stress, making it easier to sleep during your period. It is recommended to aim for 30-45 minutes of moderate exercise at least 5 days a week. However, it is important to listen to your body and adjust your routine based on your energy levels.
Engaging in activities such as yoga, swimming, or light cardio can provide relief during your cycle by increasing feel-good endorphins. These are natural mood elevators and pain relievers that can alleviate menstrual discomfort.
Exercising during your period can also help reduce period pain and improve your mood. The release of endorphins during exercise relieves stress and acts like internal opioids to heal cramps and pain.
If you are experiencing severe period pain, it is recommended to consult your gynecologist before exercising. Your doctor will recommend safe exercises and advise on the duration and intensity of the workout.
To improve your sleep during your period, it is also important to create a comfortable sleeping environment. This includes finding a cozy sleeping position, such as lying on your side with a pillow between your knees, and maintaining a cool bedroom temperature.
Additionally, practicing good sleep hygiene is crucial. This includes sticking to a consistent sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing bedtime routine to signal to your body that it's time to wind down.
By combining regular exercise with good sleep practices, you can effectively manage sleep disturbances during your period and improve your overall well-being.
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Diet and energy levels
Yes, it's likely that you need more sleep during your period. This is because your body is working hard to support your cycle and your energy levels may be lower than usual. To maintain your energy throughout your period, it's important to pay attention to your diet and make sure you're consuming enough nutrients.
Complex carbohydrates are another important component of a period diet. They provide a steady release of energy, helping you feel more alert and active throughout the day. Opt for whole grains such as brown rice, quinoa, and whole wheat bread. They're packed with B vitamins, which contribute to energy metabolism and can help combat fatigue.
Healthy fats are also essential for maintaining energy levels. Avocados, nuts, and seeds are great sources of healthy fats and can help you feel satiated and energized. Omega-3 fatty acids, found in fatty fish like salmon and tuna, are particularly beneficial for reducing inflammation and promoting overall health.
In addition to these dietary recommendations, staying hydrated is crucial. Water helps transport nutrients to your cells and aids in energy production. So, make sure to drink plenty of water throughout the day. You may also find that reducing your caffeine intake and increasing your intake of herbal teas can help stabilize your energy levels and improve sleep quality.
Finally, while it's important to eat healthy, whole foods, don't be too hard on yourself. If you're craving something sweet or indulgent, allow yourself to enjoy it. Periods can be challenging enough without restricting treats, and a little bit of what you fancy can go a long way in boosting your mood and energy levels. Listen to your body, rest when needed, and fuel your body with nourishing foods to support your energy requirements during this time of the month.
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Frequently asked questions
Yes, it is common to feel more tired during your period. This could be due to a variety of reasons, including hormonal changes, physical discomfort, stress, and depression. Aim for early nights and naps if possible.
Hormonal changes during the menstrual cycle can disrupt sleep quality. For example, during the second half of the cycle, hormone levels tend to drop, causing a spike in body temperature which can disrupt the body's internal clock.
Try to stick to a daily bedtime routine and create a comfortable, relaxing sleep environment. Avoid caffeine, alcohol, and screen time before bed, and practice relaxation techniques such as deep breathing or yoga.
Yes, dehydration can lead to fatigue and low mood, so it is important to stay hydrated by drinking enough water. Additionally, consuming refined carbohydrates and sugary foods can affect energy levels and exacerbate inflammation related to menstrual cramps and skin issues.
If you are experiencing extreme tiredness during your period or if everyday factors like physical symptoms, anxiety, or irritability are affecting your sleep, consider consulting a doctor. They can help determine if there are any underlying health issues or conditions that need to be addressed.
