Herbie Murray
It's common for women to feel exhausted and sleepy during their periods. Research shows that women are 40% more likely to experience insomnia than men. Fluctuating hormone levels during the menstrual cycle can cause changes in sleep quality. For example, 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. Additionally, lower levels of the hormone melatonin, which regulates sleep, have been observed in women suffering from PMS. Other factors such as physical discomfort, stress, and diet can also impact sleep quality during periods. Dehydration, for instance, can lead to fatigue and low mood. Heavy bleeding during menstruation can also cause tiredness and may be a sign of underlying health issues such as anaemia or an underactive thyroid.
| Characteristics | Values |
|---|---|
| Fluctuating hormone levels | Oestrogen and progesterone levels fluctuate throughout the menstrual cycle, affecting sleep quality. |
| Circadian rhythm disruption | Hormone fluctuations can cause a rise in body temperature, disrupting the body's internal clock and sleep patterns. |
| Melatonin levels | Lower melatonin levels during premenstrual syndrome (PMS) may contribute to sleep difficulties. |
| Physical discomfort and stress | Heavier bleeding, irregular periods, and PMS symptoms can increase physical discomfort, stress, and depression, negatively impacting sleep quality. |
| Sleep habits | Maintaining a consistent sleep schedule, limiting screen time before bed, and practising relaxation techniques can improve sleep during periods. |
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What You'll Learn
- Hormones: Fluctuating levels of oestrogen and progesterone can affect energy and sleep
- Dehydration: Dehydration can cause blood to thicken, impacting circulation and energy levels
- Diet: Eating refined carbs and sugars can lead to energy crashes and inflammation
- Anaemia: Menstruation can lower iron levels, causing anaemia and fatigue
- Sleep Quality: Physical and mental period symptoms can disrupt sleep quality
Hormones: Fluctuating levels of oestrogen and progesterone can affect energy and sleep
Hormones play a significant role in the energy levels and sleep patterns of people who menstruate. The two primary female sex hormones, oestrogen and progesterone, have distinct effects on the body. Oestrogen is often considered a stimulating hormone, while progesterone promotes relaxation. Throughout the menstrual cycle, these hormones fluctuate, and their varying levels can impact sleep and energy.
During the week before menstruation, progesterone levels are typically higher than oestrogen. This hormonal imbalance can lead to feelings of low energy and fatigue, making it challenging to stay awake and causing a desire to sleep more. Additionally, both oestrogen and progesterone levels are relatively low during this premenstrual phase, and this drop in oestrogen can reset the internal thermostat to a higher temperature. As a result, individuals may feel warmer, similar to a mini menopause, which can disrupt sleep.
On the other hand, some people may experience oestrogen dominance, resulting in insufficient levels of drowsiness-inducing progesterone. Furthermore, low progesterone levels can lead to a decrease in serotonin, a neurotransmitter that plays a role in the production of melatonin, the sleep-regulating hormone. This complex interplay of hormones can significantly influence sleep patterns and energy levels.
Hormone fluctuations during the menstrual cycle can also impact body temperature, which, in turn, can affect sleep. During the second half of the cycle, hormone levels tend to drop, causing a spike in body temperature. This temperature change can disrupt the body's internal clock or circadian rhythm, further contributing to sleep disturbances.
Research suggests a link between hormonal shifts and premenstrual syndrome (PMS). PMS is characterised by extreme changes in physical and emotional health before and after the onset of menstruation. While the precise cause of PMS is unknown, hormone fluctuations are considered a significant factor. Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS that requires medical attention.
Additionally, hormonal changes during the menstrual cycle can influence sleep through their impact on melatonin production. One study found that women with PMS had decreased melatonin levels at night, which could explain the difficulties in falling and staying asleep during this time.
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Dehydration: Dehydration can cause blood to thicken, impacting circulation and energy levels
Fluctuating hormone levels during the menstrual cycle can cause tiredness and fatigue. However, it is important to be aware of other factors that may contribute to low energy levels during this time. Dehydration is one such factor that can impact circulation and energy levels.
Dehydration occurs when the body does not have enough fluids, which can be due to not drinking enough water or losing fluids faster than they can be replaced. It can have adverse effects on the body, and mild dehydration can be harder to detect, as thirst may not always be the first symptom. One of the key indicators of dehydration is the colour of your urine. The lighter the colour, the more hydrated you are. Clear to pale yellow urine indicates adequate hydration, while darker, amber-coloured urine suggests dehydration.
Dehydration can cause the blood to thicken due to a decrease in blood volume, making it harder for the heart to pump blood to the muscles. This results in an increased heart rate as the heart works harder. Additionally, dehydration can lead to a drop in blood pressure, reducing blood flow to the brain and causing dizziness, lightheadedness, and fatigue.
To combat dehydration, it is important to continuously sip water and electrolyte-rich drinks throughout the day. Fruits and vegetables also contribute to hydration, and foods like cucumbers and kiwis are excellent sources of water and potassium. By staying hydrated, you can help maintain optimal circulation and energy levels, which is especially important during periods of fluctuating hormone levels, such as before and during your period.
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Diet: Eating refined carbs and sugars can lead to energy crashes and inflammation
It is common for women to experience fatigue and tiredness during their periods. This can be caused by a variety of factors, such as excessive physical activity, lack of sleep, unhealthy eating habits, or medication. One way to combat tiredness is to improve sleep quality by getting at least eight hours of sleep. Additionally, physical activity can help fight period fatigue.
Diet also plays a crucial role in energy levels and overall health during this time. Eating refined carbs and sugars can lead to energy crashes and inflammation in the body. Refined carbs include white bread, pizza dough, pasta, pastries, white flour, white rice, and sweet desserts. These types of carbohydrates have been stripped of bran, fibre, and nutrients, causing them to digest quickly and resulting in unhealthy spikes in blood sugar levels. The high glycemic index of refined carbs can lead to fluctuations in mood and energy, as well as a build-up of fat, especially around the waistline.
When you consume refined carbs, your bloodstream is flooded with sugar, triggering a surge of insulin to clear it from your blood. This can lead to a cycle of hunger and cravings for more sugary carbs, potentially resulting in overeating and weight gain. Over time, this can contribute to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and other serious health issues.
To improve your diet and reduce the negative impacts of refined carbs and sugars, focus on choosing complex or unrefined carbohydrates. These include vegetables, whole grains, and naturally sweet fruit. They digest more slowly, resulting in stable blood sugar levels and less fat accumulation. By making this switch, you can improve your health, mood, and waistline while still enjoying the occasional treat.
In addition to choosing complex carbs, it's important to be mindful of your sugar intake. Added sugar offers empty calories and can sabotage your diet, contribute to weight gain, and increase the risk of health problems. The American Heart Association recommends limiting added sugars to no more than 100 calories per day for women and 150 calories per day for men. This is roughly 6 teaspoons or 24 grams for women and 9 teaspoons or 36 grams for men.
To cut down on sugar, you can make small changes such as reducing your intake slowly, cooking more at home, avoiding sugary drinks, and choosing low-sugar products. By making these dietary changes, you can improve your overall health and reduce the negative impacts of refined carbs and sugars, such as energy crashes and inflammation.
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Anaemia: Menstruation can lower iron levels, causing anaemia and fatigue
Feeling tired and fatigued during menstruation is common, and while this could be due to a lack of sleep, it could also be a sign of anaemia. Anaemia is a common blood condition that occurs when the body doesn't have enough red blood cells, which carry oxygen throughout the body. This can be caused by low iron levels, as the body needs iron to make red blood cells.
Menstruation can deplete the body's iron stores, leading to anaemia. Heavy or prolonged periods are a common cause of iron-deficiency anaemia, as they can result in a significant amount of blood loss. About 4% of American women have iron-deficiency anaemia, and heavy periods are the leading cause of this condition in women.
Symptoms of anaemia include:
- Tiredness and fatigue
- Pale skin
- Shortness of breath
- Heart palpitations
- Lightheadedness
- Poor concentration
If you are experiencing any of these symptoms, it is important to see a doctor or gynaecologist to determine if there is an underlying health issue. Treating heavy periods and anaemia typically involves addressing the cause of the heavy bleeding, such as hormone imbalances, fibroids, or endometriosis. It is also important to increase iron intake by eating iron-rich foods or taking iron supplements.
In summary, menstruation can lower iron levels, leading to anaemia and fatigue. If you are experiencing symptoms of anaemia, it is important to seek medical advice and take steps to increase your iron intake.
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Sleep Quality: Physical and mental period symptoms can disrupt sleep quality
Sleep quality is often disrupted by physical and mental period symptoms. Research shows that women are more likely to suffer from a lack of sleep than men, with 67% of women on their period reporting sleep troubles a few nights a week. This is largely due to hormonal fluctuations, which can cause a person to feel more tired than usual.
During the second half of the menstrual cycle, hormone levels tend to drop, causing a person's body temperature to spike. This can disrupt the body's internal clock, or circadian rhythm, which tells us when to sleep and when to stay awake. Research suggests that when our circadian rhythms become irregular, other bodily mechanisms, such as melatonin production, can be affected. Melatonin is a hormone that helps regulate sleep, and women who suffer from PMS have been found to have decreased levels of it at night.
In addition to hormonal changes, physical period symptoms such as menstrual cramps and bloating can also make it difficult to sleep. Moreover, feelings of anxiety or irritation can make it challenging to wind down and fall asleep. As a result, a person may wake up feeling exhausted, and their pain tolerance can decrease due to sleep deprivation, creating a vicious cycle.
To improve sleep quality during periods, it is recommended to establish a daily bedtime routine and maintain a regular sleep schedule. Creating a comfortable and relaxing sleep environment by keeping the bedroom dark, cool, and quiet can also help. It is also beneficial to avoid caffeine, alcohol, and screen exposure before bedtime and incorporate relaxation techniques such as deep breathing, yoga, or meditation.
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Frequently asked questions
Yes, it's common to feel worn out and have trouble sleeping before and during your period. Hormone fluctuations throughout the menstrual cycle can affect sleep quality.
During the second half of the menstrual cycle, hormone levels tend to drop, causing a body temperature spike. This can disrupt the body's internal clock, leading to sleep difficulties.
Keep track of your sleep and energy levels throughout your cycle. If you consistently notice more fatigue and sleep disturbances before your period, it's likely related to hormonal changes.
Try establishing a bedtime routine, creating a relaxing sleep environment, limiting caffeine and alcohol, and incorporating light exercise and stretching.
If you experience extreme or persistent tiredness, it's a good idea to consult a doctor. They can evaluate your symptoms and rule out any underlying health issues, such as anaemia or thyroid problems.
