Gina Johnson
Women are more likely to experience sleep difficulties than men, and this is especially true during menstruation. Research has shown that 67% of women on their period have trouble sleeping a few nights a week, with one-quarter reporting disturbed sleep in the days leading up to their period and one-third during their period.
Hormonal fluctuations throughout the menstrual cycle are the main cause of disrupted sleep. 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. This, in turn, can affect the production of melatonin, a hormone that regulates sleep.
Additionally, the physical discomfort, stress, and depression that often accompany heavier and irregular periods can further hinder sleep quality.
To improve sleep during menstruation, it is recommended to establish a bedtime routine, maintain a cool and dark bedroom, limit caffeine and alcohol intake, and practice relaxation techniques such as deep breathing or yoga.
| Characteristics | Values |
|---|---|
| Fluctuating hormone levels | Affect sleep quality |
| Progesterone | Makes you feel more tired |
| Oestrogen | Can be considered a stimulating hormone |
| Serotonin | Plays a role in creating melatonin |
| Dehydration | Can cause fatigue, low mood and poor cognitive function |
| Refined carbohydrates | Can cause an energy crash |
| Iron deficiency | Can cause tiredness |
| Lack of sleep | Can decrease pain tolerance |
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What You'll Learn
Hormones and sleep
Hormones play a significant role in regulating sleep quality and duration. Throughout the menstrual cycle, fluctuations in hormones such as estrogen and progesterone can affect a woman's sleep. During the second half of the menstrual cycle, hormone levels tend to drop, causing a spike in body temperature, which can disrupt the body's internal clock or circadian rhythm. This, in turn, can impact the production of melatonin, a hormone that regulates sleep.
During the week before a period, progesterone levels are typically higher than estrogen, which can lead to lower energy levels and fatigue. Additionally, serotonin, which plays a role in melatonin production, can be affected by low progesterone levels, further influencing sleep and energy levels.
The luteal phase, which occurs during the third week of the menstrual cycle, is marked by rising progesterone levels. This stimulates the production of GABA, a neurotransmitter that promotes relaxation and better sleep.
However, during the late luteal phase, both progesterone and estrogen levels begin to drop, leading to a decrease in GABA production. This can result in difficulty sleeping, with reports indicating reduced REM sleep during this phase.
Hormonal fluctuations during the menstrual cycle can also impact sleep architecture and circadian rhythms. These changes in hormone levels can lead to sleep disturbances, with women experiencing heavier bleeding and irregular periods reporting more physical discomfort, stress, and depression, all of which can negatively affect sleep quality.
Additionally, the ratio of estrogen and progesterone can influence energy levels and sleep. If there is a significant imbalance, women may experience PMS symptoms such as low mood and fatigue, making them feel more tired and increasing their need for sleep.
In summary, hormonal changes throughout the menstrual cycle have a direct impact on sleep quality and duration. These hormonal fluctuations can affect body temperature, melatonin production, and neurotransmitter levels, all of which play a role in regulating sleep. Understanding these hormonal changes and their effects on sleep can help women better manage their sleep patterns and overall well-being during their menstrual cycle.
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Dehydration and diet
Dehydration can worsen the symptoms of your period, such as fatigue and cramps, and can even cause them to intensify. This is because hormonal changes during menstruation can throw your hydration levels out of balance. Estrogen and progesterone fluctuate during your period, which can lower blood volume and affect the amount of oxygen and nutrients your organs, including your uterus, receive. This can lead to increased cramping and bloating.
To combat dehydration during your period, it is recommended that you drink more water. Studies have shown that increased water consumption during menstruation can reduce cycle symptoms such as bleeding duration and pain intensity. Aim to drink around 2,200 ml/ 9.5 cups of water per day.
In addition to drinking more water, you can also consume water-rich foods such as fruits, vegetables, and soups. These foods will help you stay hydrated and provide your body with essential nutrients.
- Carry a full water bottle with you on the go.
- Drink fruit-infused water if you find plain water boring.
- Take small sips throughout the day instead of drinking a lot at once.
- Choose water instead of caffeinated drinks, which can dehydrate you.
It's important to note that dehydration can be caused not only by a lack of water intake but also by increased fluid loss. This can be due to various factors such as illness, exercise, climate, and caffeine or alcohol consumption. So, while it's crucial to increase your water intake during your period, it's also important to be mindful of other factors that can contribute to dehydration.
Diet
In addition to staying hydrated, maintaining a healthy diet during your period can also help alleviate symptoms. While it's okay to indulge in some comfort foods and sweets, try to incorporate some "good-for-you" foods as well. Here are some dietary tips to support your body during menstruation:
- Reduce your intake of caffeine and alcohol, as these can contribute to dehydration.
- Include herbal teas in your diet. Chamomile tea, for example, has calming properties and can help reduce stress and anxiety, which can be high during your period. Cumin tea and ginger tea can also help reduce cramp intensity and relieve abdominal discomfort.
- Eat water-rich foods such as cucumbers, watermelon, oranges, and other fruits and vegetables. These will help you stay hydrated and provide essential nutrients.
- Try natural sweeteners like raisins soaked in water to boost your energy levels.
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Anaemia and iron levels
Iron is essential for making red blood cells, muscle tissue, hair, enzymes, and other molecules in the body. When the body loses iron, it starts to conserve it, and if the loss continues, it can lead to iron deficiency anaemia. This condition occurs when the body doesn't have enough iron to make a substance called haemoglobin, which is found in red blood cells and enables them to carry oxygen throughout the body. Symptoms of iron deficiency anaemia include feeling tired, weak, and moody, as well as shortness of breath, pale skin, and poor concentration.
To prevent iron deficiency anaemia, it is important to include iron-rich foods in the diet. Good sources of iron include red meat, liver, and other organ meats, chicken, turkey, shellfish, legumes, dark green leafy vegetables, and iron-fortified cereals. Vitamin C can also help with iron absorption, so it is recommended to pair iron-rich foods with citrus fruits or juices. Additionally, it is advised to limit coffee and tea at mealtimes, as they can interfere with iron absorption.
If you are experiencing symptoms of iron deficiency anaemia, it is important to consult a healthcare provider. They can perform tests to diagnose anaemia and determine its underlying cause. Treatment options may include dietary changes, iron supplements, or addressing the cause of heavy periods, such as hormonal birth control or surgical procedures in severe cases.
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Physical and mental health
Hormones play a significant role in the energy levels and sleep of people who menstruate. The two main female sex hormones, oestrogen and progesterone, can be considered stimulating and relaxing hormones, respectively. When the ratio of these hormones becomes skewed as they fluctuate throughout the month, this can affect energy levels and sleep.
In the week before menstruation, progesterone levels tend to be higher than oestrogen, so people may be more likely to feel low in energy during this time. If there is a significant imbalance in these hormones, they might suffer from PMS symptoms like low mood and fatigue, both of which could make them feel like crawling into bed and sleeping the day away.
During menstruation, both hormones are quite low, so people are likely to feel tired due to the lower oestrogen. This drop in oestrogen can also reset the internal thermostat higher, so they feel warm faster, like a mini menopause. If they're too hot at night, they might find it difficult to get to sleep – even though their energy levels are low.
On the other hand, some people might have an oestrogen dominance, meaning there won't be enough of the drowsy hormone, progesterone, to make them feel sleepy and ready for bed.
Serotonin can also be relevant in this situation, as it plays a role in creating the sleep hormone, melatonin. If progesterone levels are low, serotonin levels can decrease too, which can have unwelcome repercussions for sleep and energy levels.
Another reason people might be feeling fatigued and in need of a good nap is dehydration. If dehydrated, blood can thicken, which can have an effect on circulation. Without sufficient circulatory stimulus taking blood to the brain, people may feel woozy and sluggish.
Research has shown that, when dehydrated, people are more likely to experience fatigue, low mood and poor cognitive function – none of which are wanted during menstruation.
Drinking 1.5–2 litres of water every day is a good start, and it can help with other period symptoms too, such as bloating, skin problems and cravings.
When dehydrated and hormones are wreaking havoc, people are more likely to crave (and eat) the wrong foods. This can affect energy levels and leave them feeling worse for wear.
Refined carbohydrates are a key culprit here – think sugary cakes, biscuits and drinks, and white bread, pasta and rice. All of these are likely to spike blood glucose levels.
This might make people feel energised for the first half an hour or so, but then their blood sugar levels will plummet, and they'll be left with a severe energy crash – not to mention, refined sugars can exacerbate inflammation, which plays a key role in menstrual cramps and skin flare-ups.
Sticking to healthy snacks like whole-wheat bread and pasta, as well as nuts, seeds and fruit, will give the body the nutrients it needs rather than draining energy and making the whole situation worse.
Losing blood when menstruating is another possible cause of tiredness and might be a reason why people feel like they need more sleep during their period, especially if they suffer from particularly heavy periods.
Whether someone is losing a lot of blood or even just a little, this can lower the iron levels in their blood and put them at risk of anaemia. With this condition, there is a lack of red blood cells in the body, and these are responsible for carrying oxygen to organs like the brain, as well as converting blood sugar to energy.
So, if someone is bleeding every month, it's easy to see how this could put them at risk for low iron levels and, thus, make them feel sleepy and sluggish. If someone thinks they might be suffering from iron deficiency, they should talk to their doctor and ask for a ferritin test, which measures how much iron is stored in their body.
In the meantime, they can try to up their iron levels by eating foods like good quality red meat, poultry, fish, spinach, beans, lentils, chickpeas, tofu, cashew nuts, pumpkin seeds, quinoa and eggs.
Finally, and quite simply, people might be feeling like they need more sleep during their period because they're just not getting enough.
It can be difficult to sleep if someone is experiencing physical symptoms like menstrual cramps and bloating, and it can be near impossible to wind down if they're feeling anxious or irritated about the events of the day.
So, it's no wonder that they might be waking up in the morning feeling lousy if they tossed and turned for hours, or only managed to fall into a light sleep and didn't have a proper rest. Worse, their pain tolerance can decrease if they're sleep-deprived, so this can lead to a vicious cycle.
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Sleep quality and sleep architecture
During the week before a person's period, progesterone levels tend to be higher than oestrogen, which can cause a drop in energy levels. This can lead to feelings of fatigue and low mood, which may result in disrupted sleep. Additionally, the drop in oestrogen can increase body temperature, making it harder to fall asleep.
During the follicular phase, which peaks around day 14 at ovulation, estrogen levels rise, providing an energy boost. This rise in estrogen also helps regulate body temperature, leading to interruption-free sleep.
In the luteal phase, rising progesterone levels stimulate the production of GABA, a neurotransmitter that promotes relaxation and tiredness, leading to better sleep.
However, during the premenstrual phase, both progesterone and estrogen levels drop, reducing GABA production. This can cause an increase in body temperature, leading to difficulty sleeping. Some studies have reported that people experience less REM sleep during this phase.
Overall, the changes in hormone levels throughout the menstrual cycle can impact sleep quality and sleep architecture, with fluctuations influencing the quality of sleep at different points in the cycle.
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