Gina Johnson
Feeling tired and needing more sleep during your period is a common experience for many women. Research shows that women are 40% more likely to experience insomnia symptoms during their period compared to those who don't menstruate. Fluctuating hormone levels during the menstrual cycle can affect sleep quality, with hormones like oestrogen and progesterone impacting energy levels. For instance, during the week before a period, progesterone levels are typically higher than oestrogen, leading to lower energy levels. Additionally, dehydration, dietary choices, and physical symptoms like cramps and bloating can also contribute to fatigue and disrupted sleep during this time. Understanding these factors and making lifestyle adjustments, such as improving sleep habits and increasing water intake, can help mitigate the impact of these factors on sleep during the menstrual cycle.
| Characteristics | Values |
|---|---|
| People who are menstruating are more likely to experience insomnia | 40% more likely |
| People with heavier bleeding and irregular periods tend to experience | Physical discomfort, stress, and depression |
| Every phase of the menstrual cycle marks a change in | Hormone levels |
| Hormone levels can affect | Sleep quality |
| Week one of the menstrual cycle | Low hormone levels, tiredness, need for more sleep |
| Week two of the menstrual cycle | Bleeding ends, energy boost, interruption-free sleep |
| Week three of the menstrual cycle | Rising progesterone levels, better sleep |
| Week four of the menstrual cycle | PMS, difficulty sleeping |
| People with PMS have | Decreased melatonin levels |
| People with heavy periods may have | Iron deficiency anaemia |
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What You'll Learn
Hormones
Oestrogen
Oestrogen is the main female sex hormone and helps control the monthly menstruation cycle. There are three types of oestrogen: estradiol, prevalent in childbearing women; estriol, produced during pregnancy; and estrone, produced after menopause.
Progesterone
Progesterone is often referred to as the "relaxing hormone" and has a mildly sedative effect. It is the hormone that helps maintain pregnancy. In the week before a person's period, their progesterone levels will rise to prepare their body for a potential pregnancy. If there is no pregnancy, progesterone levels decrease dramatically, causing the uterine lining to shed and starting the menstrual cycle.
The week before menstruation, a person's progesterone levels dip dramatically, which is why some people can find it challenging to get quality sleep in the days leading up to their period. During this time, people with premenstrual dysphoric disorder (PMDD) produce less melatonin, a hormone that promotes sleep. Their bodies also have a blunted response to melatonin during this time. Increases in the hormone progesterone during this week may also contribute to sleep troubles.
People with premenstrual syndrome (PMS) or PMDD may experience changes in their sleep architecture, spending more time in light sleep and less time in rapid eye movement (REM) sleep before menstruation. Women with PMDD may experience an additional change in sleep architecture in the form of increased deep sleep during this time, possibly due to reduced melatonin levels.
Tips for Better Sleep During Your Period
- Exercise for 30 minutes, preferably outside and early in the day.
- Get exposure to bright, natural light for at least 30 minutes each day.
- Avoid naps, especially in the late afternoon or evening.
- Avoid caffeine and alcohol close to bedtime.
- Keep your bedroom dark, cool, and quiet during sleep.
- Develop a bedtime routine that involves reading, listening to music, or doing yoga.
- Practise relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to calm your mind and reduce anxiety.
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Dehydration
Drinking more water can help to alleviate period symptoms. Water aids the body in flushing out toxins and reducing the risk of infections. It also helps to prevent blood clotting and heavy bleeding by ensuring the body can adequately transport blood to the uterus and reproductive organs.
- Carry a full water bottle with you when you're on the go.
- Drink fruit-infused water if you find plain water unappealing.
- Take small sips throughout the day, rather than drinking a whole glass at once.
- Choose water instead of caffeinated drinks when eating out, as caffeine can dehydrate you.
- Consume more water-rich foods such as fruits, vegetables, and soups.
- Try herbal teas for their hydrating and therapeutic properties. For example, chamomile tea has calming properties and can help reduce stress and anxiety, while ginger tea can soothe gastrointestinal discomfort.
- Track your water intake using a journal or a smartphone app to ensure you're meeting your hydration goals.
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Diet
A healthy diet is essential for overall menstrual health and can help to manage period symptoms. A balanced diet can play a significant role in improving your quality of life during your period. Here are some dietary tips to help you navigate the different phases of your menstrual cycle:
Menstruation Phase
During this phase, focus on replenishing the nutrients lost through blood loss, such as iron. Include iron-rich foods like red meat, chickpeas, lentils, beans, and leafy green vegetables in your diet. If you prefer plant-based options, pair them with vitamin C-rich foods like berries, tomatoes, and citrus fruits to enhance iron absorption. Magnesium, found in leafy greens, pumpkin seeds, and almonds, is another crucial nutrient for this phase as it helps regulate mood and reduce pain.
Follicular Phase
In the follicular phase, oestrogen levels rise, making you feel more energised and positive. Include omega-3 fatty acids and fibre in your diet during this phase. Omega-3 fatty acids support oestrogen production and maintain skin and hair health, while fibre helps prevent constipation. Salmon, mackerel, flaxseeds, walnuts, chia seeds, and soybeans are excellent sources of omega-3 fatty acids.
Ovulation Phase
During ovulation, when oestrogen levels peak, include vitamin D and zinc in your diet to boost your immune system. Foods like mushrooms, salmon, sardines, and eggs are great sources of vitamin D.
Luteal Phase
The luteal phase can be divided into two parts. In the first few days, continue to focus on healthy fats. Avocados, wild salmon, sesame seeds, and sunflower seeds are good sources. In the second half, as hormonal levels drop and PMS symptoms may appear, include vitamin B6-rich foods like carrots, sweet potatoes, lentils, oats, and walnuts to support healthy progesterone levels and stabilise your mood.
General Dietary Tips
- Be mindful of your cravings and try to opt for nutrient-rich snacks like Greek yoghurt, whole grain crackers with hummus, nuts, and seeds.
- If you crave chocolate, choose dark chocolate, which is low in sugar and rich in antioxidants.
- Avoid excessive salt, sugar, coffee, alcohol, processed foods, and dairy products during your period, as these can contribute to bloating, mood swings, and dehydration.
- Stay hydrated by drinking at least 9 cups (2.7 litres) of water per day, plus an additional 2 cups during your period.
- If needed, consider taking nutritional supplements like iron, vitamin D, magnesium, and B vitamins, but always consult with a healthcare professional first.
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Anaemia
One of the most common causes of iron deficiency anaemia is heavy menstrual bleeding, or menorrhagia, which affects 1 in 5 women in the United States each year. Heavy periods can deplete the body's iron stores, as iron is needed to produce red blood cells. Symptoms of heavy periods include needing to change sanitary products hourly, having to double up on pads, and needing to change sanitary products during the night.
The symptoms of iron deficiency anaemia include tiredness, pale skin, shortness of breath, and heart palpitations. If you are experiencing these symptoms, it is important to see a doctor, as anaemia can be treated. Treatment options may include dietary changes, such as increasing iron-rich foods, or taking iron supplements. In some cases, medication or surgery may be recommended to address the underlying cause of heavy bleeding.
To determine if anaemia is due to heavy periods, a healthcare provider will typically take a medical and family history, perform a physical exam, and conduct a complete blood count to measure red blood cell levels and iron storage.
It is important to note that tiredness during menstruation can also be caused by other factors, such as a lack of sleep, unhealthy eating habits, or certain medications. However, if you are experiencing extreme fatigue and mood swings that last longer than usual, it is recommended to consult a doctor, as it could indicate an underlying medical condition such as anaemia or an underactive thyroid.
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Sleep quality
Research has shown that women are more likely to suffer from a lack of sleep than men, with 67% of women on their period reporting sleep troubles. This can be due to physical discomfort, stress, and depression, which are more common during periods of heavier bleeding and irregular periods.
To improve sleep quality during menstruation, it is recommended to establish a daily bedtime routine and maintain a regular sleep schedule. Creating a comfortable and relaxing environment, such as keeping the bedroom dark, cool, and quiet, can also help. Avoiding caffeine, alcohol, and screen time before bed can also improve sleep quality.
Additionally, it is important to address any underlying health issues that may be contributing to sleep disturbances during the menstrual cycle. For example, heavy bleeding can cause iron deficiency anemia, which can lead to tiredness and fatigue. Seeking medical advice and making necessary lifestyle changes can help improve sleep quality during this time.
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Frequently asked questions
Hormone fluctuations throughout the menstrual cycle can affect your quality of sleep. During the second half of the menstrual cycle, hormone levels tend to drop, causing a spike in body temperature, which can disrupt your sleep.
Try to stick to a daily bedtime routine and keep your bedroom dark, cool, and quiet. Avoid caffeine, alcohol, and screens before bed, and practice relaxation techniques such as deep breathing or yoga.
Aim for at least 8 hours of sleep per night. Take naps during the day if possible and try to introduce light exercise and stretches to improve your sleep quality.
If you are experiencing extreme tiredness during your period or if you suspect you may have an underlying health condition, such as anaemia or an underactive thyroid, it is important to consult a doctor for personalised advice and treatment options.
