Period Slumber: Is Sleeping All Day Normal?

Feeling sleepy and tired during your period is a common occurrence. Many women experience low energy and disturbed sleep during their period. This can be caused by a variety of factors, including hormonal changes, low iron levels, food cravings, and disturbed sleep due to period pains and mood changes.

Hormonal changes during the menstrual cycle, such as fluctuations in estrogen and progesterone levels, can affect sleep quality. Additionally, low iron levels due to heavy bleeding during the period can lead to iron deficiency anemia, resulting in symptoms such as weakness and fatigue. Periods can also cause food cravings, leading to a spike and subsequent dip in blood glucose levels, leaving you feeling tired and fatigued.

Disturbed sleep due to period pains and mood changes can also contribute to tiredness during the day. It is important to address extreme menstrual fatigue and seek medical advice if necessary.

Hormonal changes

During the week before the period, progesterone levels are typically higher than oestrogen. This can lead to a feeling of low energy and fatigue. If there is a significant imbalance between these hormones, it may result in PMS symptoms such as low mood and fatigue, making you want to stay in bed all day.

Additionally, the drop in oestrogen levels can reset your internal thermostat to a higher setting, making you feel warmer. This increase in body temperature can disrupt your circadian rhythm, the body's internal clock that regulates sleep and wakefulness.

For some women, oestrogen dominance may be the issue, resulting in insufficient levels of progesterone, the hormone that makes you feel sleepy. Serotonin also plays a role in this process, as it is involved in the production of melatonin, the sleep hormone. When progesterone levels are low, serotonin levels can decrease, impacting your sleep and energy levels.

To improve sleep quality during this time, it is recommended to maintain a consistent sleep schedule, create a calming sleep environment, avoid heavy meals close to bedtime, and engage in regular physical activity.

Low iron levels

Feeling tired and fatigued during your period is very common. This could be due to a variety of reasons, including hormonal changes, pre-menstrual syndrome, and heavy blood loss.

One of the main causes of tiredness during menstruation is low iron levels, which can lead to iron deficiency anaemia. Anaemia is a condition where the body does not have enough red blood cells or haemoglobin. Haemoglobin is an iron-containing protein within red blood cells that is responsible for carrying oxygen to all parts of the body. When there is a lack of iron, the body cannot produce enough haemoglobin, leading to a decrease in oxygen delivery to the organs and tissues. This can result in symptoms such as tiredness, weakness, shortness of breath, poor concentration, and lightheadedness.

People who menstruate are particularly susceptible to iron deficiency anaemia due to the monthly blood loss during periods. Heavy menstrual bleeding, or menorrhagia, can further increase the risk of developing this condition. If you are experiencing symptoms of anaemia, it is important to consult a healthcare professional. A simple blood test can determine whether you have anaemia, and if so, your doctor may recommend iron supplements and dietary changes to increase your iron intake.

To prevent iron deficiency anaemia, it is crucial to pay attention to your diet. Include iron-rich foods such as red meat, spinach, legumes, shellfish, turkey, and quinoa. Vitamin C helps improve iron absorption, so consuming citrus fruits, peppers, strawberries, and other vitamin C-rich foods along with iron-rich foods is beneficial. It is also advisable to limit coffee and tea intake, as these beverages can hinder iron absorption.

In summary, low iron levels during menstruation can lead to iron deficiency anaemia, causing symptoms such as fatigue and weakness. Heavy menstrual bleeding is a common cause of low iron levels. Ensuring a proper diet and consulting a healthcare professional can help manage and prevent iron deficiency anaemia.

Food cravings

Carbohydrates

Carbohydrates are one of the most common food cravings during this time. This craving can be caused by a serotonin deficiency, which plays a crucial role in controlling moods. To combat this, try incorporating complex carbohydrates into your diet, such as whole wheat bread, pasta, brown rice, beans, lentils, and oats. These foods will increase serotonin levels without the energy crash that comes with simple carbs.

Sweets

The hormones that are more active during the luteal phase of the menstrual cycle, such as estrogen and progesterone, can lead to cravings for sweet foods and drinks. To satisfy your sweet tooth, opt for healthier alternatives like dark chocolate, apple slices with honey, or a small portion of your favourite cookie or soda.

Salt

Cravings for salty foods are also common during the menstrual cycle. However, it's important to note that you may be craving the food that the salt is on, such as French fries or potato chips. Increasing your salt intake can help with a serotonin deficiency, but be mindful of the negative health impacts of excessive salt consumption.

Managing Cravings

• Seed cycling: Eat ground pumpkin and flax seeds during the follicular phase (day 1-14) and switch to sunflower and sesame seeds during the luteal phase (day 15-28).
• Consume fatty fish: Tuna, anchovies, herring, salmon, and swordfish are rich in Omega-3 fatty acids, which have anti-inflammatory properties and can improve your mood.
• Increase fiber intake: Fiber helps maintain hormonal balance. Include more pulses, beans, and whole grains in your diet.
• Iron-rich foods: Menstruation can lower iron levels, so eat more spinach, sweet potatoes, peas, beet greens, and string beans. Pair them with vitamin C-rich foods like broccoli, citrus fruits, and peppers for better absorption.
• Magnesium-rich foods: Magnesium relaxes muscles and can help with cramps. Avocado, dark chocolate, edamame, leafy greens, and pumpkin seeds are great sources.
• Calcium intake: Calcium has a positive impact on PMS symptoms. Include dairy products like cheese, milk, and yogurt, as well as fortified foods like certain cereals, bread, and orange juice.
• Exercise: Physical activity raises serotonin levels and lowers cortisol levels, improving cravings and overall well-being. Aim for at least 30 minutes of exercise, 4-6 times a week.
• Mindfulness practices: Techniques like meditation, yoga, and breathwork can help take your mind off cravings and improve mental health.

Poor sleep

Hormonal Changes

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, which is known as the circadian rhythm. This, in turn, can affect the amount of melatonin produced by the body, which is the hormone that helps regulate sleep.

The hormone progesterone, which rises after ovulation and dips closer to the start of a period, is also linked to sleepiness. Progesterone helps the body prepare for pregnancy, and when levels are lower, this can negatively impact sleep quality.

Premenstrual Syndrome (PMS)

PMS can also be a significant contributor to poor sleep. The symptoms of PMS, such as bloating, breast tenderness, pelvic or muscle pain, and mood changes, can make it difficult to fall or stay asleep. Research suggests that people with PMS are twice as likely to experience insomnia.

Premenstrual Dysphoric Disorder (PMDD)

PMDD is a more severe form of PMS that can cause serious depression and anxiety. People with PMDD may have a reduced response to melatonin, leading to poorer sleep quality. Additionally, they may experience more intense physical symptoms, such as cramps and headaches, that can further disrupt sleep.

Other Factors

In addition to hormonal changes and PMS, there are other factors that can contribute to poor sleep during menstruation:

• Dehydration: Dehydration can lead to thicker blood, affecting circulation and causing fatigue, low mood, and poor cognitive function.
• Diet: Consuming refined carbohydrates and sugary foods can spike and then crash blood glucose levels, leading to an energy crash and potentially exacerbating inflammation related to cramps and skin issues.
• Blood Loss: Heavy periods can lower iron levels, leading to anaemia and causing fatigue.
• Pain: Menstrual cramps and bloating can make it difficult to get comfortable and fall asleep.

Recommendations for Better Sleep

• Bedtime routine: Establish a daily bedtime routine and stick to a regular sleep schedule.
• Sleep environment: Keep the bedroom dark, cool, and quiet. Turn off electronic devices at least 30 minutes before bed.
• Comfort: Ensure a comfortable mattress, pillows, and sheets.
• Caffeine and alcohol: Avoid caffeine and alcohol a few hours before sleep.
• Relaxation techniques: Practice deep breathing or yoga before bed to promote relaxation.
• Medical advice: If sleep issues persist, speak to a doctor about potential treatments, such as melatonin supplements or hormonal contraceptives.

Underlying health issues

Feeling sleepy during your period is a common occurrence. However, if you are feeling sleepy to the extent that it is impairing your ability to work, exercise, do chores, or even sleep at night, it could be due to underlying health issues.

Iron Deficiency Anaemia

Iron deficiency anaemia is a common cause of extreme fatigue during periods. Heavy menstrual bleeding can lead to a significant amount of blood loss, which can result in iron deficiency. The symptoms of iron deficiency anaemia include tiredness, pale skin, shortness of breath, and heart palpitations during your period. If you suspect you have iron deficiency anaemia, consult your doctor, who may advise a blood test to check your iron levels. Treatment for iron deficiency anaemia typically involves taking iron supplements and increasing your intake of iron-rich foods.

Hypothyroidism and Hyperthyroidism

An underactive thyroid, or hypothyroidism, can cause extreme fatigue and tiredness during your period. The thyroid is a small butterfly-shaped gland in the neck that produces hormones to regulate your body's metabolism. Hypothyroidism occurs when the thyroid does not produce enough hormones, leading to symptoms such as exhaustion, weight gain, and feelings of depression. On the other hand, hyperthyroidism is when the thyroid is overactive and produces an excess of certain hormones. If you suspect you have a thyroid problem, consult your doctor, who can perform a thyroid function test to check your hormone levels.

Premenstrual Dysphoric Disorder (PMDD)

PMDD is a severe form of premenstrual syndrome (PMS) that can cause extreme fatigue. PMDD is characterised by significant changes in physical and emotional health before and after the onset of your period. If you are experiencing symptoms of PMDD, it is important to seek medical care.

Endometriosis and Polycystic Ovary Syndrome (PCOS)

Endometriosis and PCOS are conditions that can cause low energy levels during your period. If you suspect you have either of these conditions, consult your doctor for diagnosis and treatment.

Uterine Fibroids and Abnormal Uterine Bleeding (AUB)

Uterine fibroids and AUB are known causes of heavy menstrual bleeding and can contribute to extreme fatigue during your period. Uterine fibroids are non-cancerous tumours that can cause symptoms such as stomach and pelvic pain, anaemia, and frequent urination. AUB can lead to prolonged or excessive bleeding during your period. If you suspect you have uterine fibroids or AUB, it is important to talk to your doctor.

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