If there are days when the body really NEEDS quality sleep and rest, it's during menstruation. Unfortunately, the reality is different.
Hormonal changes, pain, and general discomfort can easily prevent you from getting a good night's sleep. Perhaps that's why you sometimes wake up tired and lacking energy after eight hours of sleep. Fortunately, there are a few small changes and steps you can take to help you sleep better during your period.
Hormones and sleep: what happens in the body
Sleep and the menstrual cycle are more interconnected than we often realize. Hormones like estrogen and progesterone , which fluctuate throughout the cycle, don’t just have a reproductive function. They also affect mood, energy levels, and appetite, but they also have a significant impact on the length and quality of sleep. ( 1 )
Before menstruation, progesterone levels drop sharply, which can lead to:
- to sleep more easily
- insomnia
- night waking
- greater sensitivity to stress
Do we need more sleep before menstruation? Read how hormones affect a woman's sleep
Although hormone levels gradually begin to balance with the first days of menstruation, other obstacles can interfere with sleep. Physical discomforts such as lower abdominal and back pain,bloating , having to change menstrual cups, or concerns about leakage often make it difficult to fall asleep and disrupt the quality of sleep. According to the National Sleep Foundation , up to a third of women experience disturbed sleep during menstruation . ( 2 )
6 steps to better sleep during menstruation
Try the following steps to get the best quality sleep possible despite all your menstrual discomfort:
1. Create a peaceful evening routine
Before bed, give your body and mind a clear signal that it's time to rest. Have a cup of herbal tea, put on some soothing music, reach for a book instead of your phone, or give yourself a gentle abdominal massage with Cramp Days oil . It will help you release tension, calm your breathing, and get ready for sleep.
If you suffer from stress or insomnia, you can also use herbal patches, which, thanks to a mixture of essential oils, promote deeper and more restful sleep.
2. Lower the temperature in the bedroom
The ideal temperature for sleeping is around 18–20°C. Due to hormonal changes, you may tend to feel hotter during your period, which can make it harder to fall asleep and stay asleep. So make sure to ventilate your room thoroughly before going to bed to get some fresh air.
3. Choose comfortable and breathable protection
- Nothing disrupts sleep like worrying about leaks or menstrual products that trap unpleasant moisture, scratch and irritate your skin . So choose 100% organic cotton menstrual pads that are breathable, gentle on the skin and reliably absorbent.
4. Find the best position for pain relief
Finding a sleeping position that will help you minimize painful cramps in your lower abdomen while also preventing bleeding onto your favorite bedding can be tricky. We recommend lying on your side, with your knees slightly bent at your chest. You can also add a small pillow between your knees for extra support. This position reduces pressure on your uterus and abdominal muscles, which you will certainly appreciate when you are in pain, and it can also reduce the risk of unwanted bleeding.
5. Harness the power of heat
Heat is a natural and effective remedy for menstrual cramps.
Heat:
- relieves muscle tension
- improves blood circulation
- reduces cramps
Reach for a heating pad or revolutionarymenstrual patch that you can apply to your lower abdomen or hips. Using natural essential oils, it relieves muscle tension and cramps and gently warms your lower abdomen for up to 8 hours. It can be worn throughout the day, making it the perfect way to stay warm and comfortable on the go.
6. Support the body from the inside
If you have during this period:
- voltage
- anxiety
- problems falling asleep
...natural supplements can help.
The most commonly recommended combination of ashwagandha and magnesia helps calm the nervous system, balances stress hormone levels, relieves muscle tension, and promotes deeper, better sleep.
If you're interested in why sleep fluctuates during other phases of the cycle, read our article Why is menstruation more painful and PMS worse in winter? or Do hormones and the cycle affect how we experience pain?
You can find other related topics in the articles 7 tips for women's intimate hygiene or What affects women's libido and what role does the menstrual cycle play?
What else to read on Femspace
- Do we need more sleep before menstruation?
- What affects a woman's libido and what role does the menstrual cycle play?
- 7 tips for women's intimate hygiene
- Pad Rash: What Causes It and How to Avoid It
- 5-minute massage for menstrual pain relief
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Resources and professional references
- National Sleep Foundation – Sleep and Menstrual Cycle (2020): https://www.sleepfoundation.org
- American College of Obstetricians and Gynecologists (ACOG) – PMS & Hormonal Changes: https://www.acog.org
- Journal of Women's Health – Sleep disturbance during menstruation (Smith et al., 2019)
- Harvard Medical School – Hormones and Sleep Quality in Women: https://www.health.harvard.edu
- Mayo Clinic – Menstrual pain and sleep: https://www.mayoclinic.org
FAQ: Frequently asked questions about sleep during menstruation
1. Why do I sleep worse during my period?
Due to hormonal fluctuations, pain, bloating and stress, progesterone, which otherwise promotes restful sleep, decreases.
2. What is the best position for sleeping?
On your side with your knees bent and a pillow between your knees — relieves pressure on the uterus.
3. Does heat help with menstrual pain at night?
Yes. Heat relaxes muscles and relieves cramps. Heat patches or heating pads are ideal.
4. What aids are best for nighttime use?
100% organic cotton pads — breathable, soft and less irritating.
5. Can I take supplements to help me sleep?
Yes, magnesium and ashwagandha, which support relaxation and the nervous system, are most helpful.
