If you've ever wondered if there's a link between your sleep pattern and your menstrual cycle, you would be right. Many women experience period insomnia the week before (or while they're on) their period, but why?
What is period insomnia?
Put simply, period insomnia refers to an inability to sleep well in the run up to (and while on) your period. The condition is also referred to as “PMS insomnia” since the week before your period can be an especially challenging time to get good quality sleep. Many studies have established the link.
One review from the National Library of Medicine noted: “poorer sleep quality in the premenstrual phase and menstruation is common in women with premenstrual symptoms or painful menstrual cramps.”
Another study published in Sleep Medicine Research found that “menstruating women (even without significant menstrual-related complaints) often report poorer sleep quality and greater sleep disturbance during the premenstrual week compared to other times of her menstrual cycle. In addition to these sleep disturbances, women with severe premenstrual syndrome often report more disturbing dreams, sleepiness, fatigue, decreased alertness and concentration during the premenstrual phase.”
What causes period insomnia?
Our menstrual cycle is made up of different phases:
The menstrual phase. Your period kicks off your cycle by releasing the previous cycles unfertilised egg. The thickened lining of your uterus sheds (as it isn't needed for pregnancy) and levels of the hormones oestrogen and progesterone drop.
The follicular phase. Technically the follicular phase overlaps the menstrual phase as it also starts on the first day of your period, but it continues up until you ovulate and lasts around 13-16 days. Follicle-Stimulating Hormones (FSH) signal for your ovaries to produce follicles containing eggs. Only one egg (or on rare occasions, two) will mature. This maturing egg triggers a surge of oestrogen, which thickens your uterus lining.
The ovulation phase. This is when oestrogen peaks and your ovary releases an egg which travels down the fallopian tube. Ovulation only lasts between 12-24 hours and if the egg isn't fertilised during this time (sperm can live for up to five days in your body) the egg degenerates.
The luteal phase. This makes up the last half of your cycle and usually lasts between 11 and 17 days. The lining of your uterus is kept thick by progesterone and oestrogen (ready to receive a fertilised egg). If the egg isn't fertilised, levels of oestrogen and progesterone will drop, readying your body to flush out the unused uterine lining. It's this drop in the later half of the luteal phase (in the week leading up to your period) that many women experience PMS symptoms.
Studies have found that progesterone can aid our ability to sleep, which is why when we see it drop dramatically (particularly in the days leading up to our period, and the first few days on your period), it can create sleep disturbances. Specifically, it can reduce rapid eye movement sleep (REM sleep), which is the quality deep-sleep that enables us to wake up feeling refreshed and alert.
You might experience hot flushes in the lead-up to and on your period. Technically, your body temperature rises the most during ovulation, but it falls again with the drop in progesterone and oestrogen, so your body is not actually hotter around menstruation. However, falling oestrogen levels can disrupt your body's thermostat (the hypothalamus) making it more sensitive to slight temperature changes, according to the Mayo Clinic. In response it can send signals for your body to sweat in order to cool itself which result in hot flushes, which in turn can disturb sleep.
In the first few days of your period, painful cramps can make it uncomfortable and difficult to sleep.
Premenstrual magnification is when underlying mental and physical health conditions are premenstrually worsened
How to sleep better before (or on your period)?
If you suffer from period insomnia, there are some steps you can take to make yourself more comfortable and give yourself the best chance of nodding off.
If your body is tricking you into feeling too hot, the answer? Trick it into feeling just right again. “I would recommend keeping the blinds down and your window slightly open for a gentle breeze," recommends sleep psychologist, Katherine Hall, who partnered with Get Laid Beds to share her top tips on how to get a better sleep on your period. "Changing your sheets can also help, and if you are experiencing a particularly hot flush, keep a wet flannel by the side of your bed so you can dab it on your forehead to regulate your body temperature.”
Gentle exercise can ease cramping, boost endorphins (and mood) and wear you out ready for bed. “Exercise and yoga are perfect for easing both the physical and mental anguish that your period can bring. Light exercise will relax the muscles that are causing you cramps, as well as relax the mind," says Katherine. "The endorphins released [can] boost your overall mood and leave you more comfortable, ready for a good night’s sleep,” she adds.
It may seem intuitive but switching up your sleeping position can encourage better sleep. “Finding a sleeping position that works for you is an essential part of ensuring that you get a good night’s kip during your period. Evidence has shown the fetal position to be effective when on your period as it focuses on relieving tension from the abdominal muscles which may be causing cramps. It may also be worth placing a pillow under your knees as this can once again relax some of the muscles which are causing you grief,” says Katherine.
Every little helps, so creating an environment where you feel soothed can improve your ability to snooze. “When it is that time of the month, it can be hard to relax and get off to sleep," says Katherine. "Sometimes it can be helpful to relax the senses with scents such as lavender, which has been proven to ease anxiety and reduce restlessness. Supplements are also an avenue to explore such as sleeping powders or sleeping teas. These help to calm the central nervous system and stimulate serotonin levels, helping you sleep quicker, deeper and longer,” she explains.
For more from GLAMOUR's Senior Beauty Editor, Elle Turner, follow her on Instagram @elleturneruk
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