Do you also have trouble falling asleep before your period, constantly waking up at night, and then lacking energy for life during the day? The relationship between the menstrual cycle and sleep patterns certainly deserves much more attention. Read the article and find out how the menstrual cycle and its hormonal changes can affect your sleep, both positively and negatively.
Menstrual cycle and sleep
Sleep is an essential function of the human body. It plays a crucial role in ensuring physical and mental well-being and is linked to the proper functioning of various body systems, including cardiovascular health, immune function, and hormonal balance. ( 1 )
Sleep and the menstrual cycle are interconnected—not only can sleep affect the course of our cycle, but our cycle itself can impact the quality of our sleep. ( 2 ) Because sleep is essential for overall health, lack of sleep or poor quality sleep can directly or indirectly contribute to a worse menstrual cycle and more intense symptoms. Fluctuating hormone levels throughout the month, in turn, affect our sleep patterns.
Based on these hormonal changes that the female body goes through, we can divide the menstrual cycle into four phases:
- menstrual,
- follicular,
- ovulation,
- luteal.
Let's take a look at the changes our sleep can go through throughout the monthly cycle. You may notice the biggest differences during the follicular phase, luteal phase, and menstruation.
Menstrual phase
The first few days of your period are here. Your hormone levels are at their lowest. Especially in the first few days of your period, you may feel more tired than usual, and your sleep may be affected. This can be influenced by the specific symptoms that women often experience during their period, such as menstrual cramps, heavy bleeding , and general discomfort. ( 3 ) All of this can lead to trouble falling asleep and waking up more often during the night.
Follicular phase
The bleeding has stopped. Your estrogen levels are rising, which can give you energy during the day. Estrogen also helps regulate your body temperature, which has a positive effect on the quality and quantity of your sleep. During the follicular phase, sleep patterns are usually stable. ( 4 )
Luteal phase
During the transition from the follicular phase to the first half of the luteal phase, progesterone levels rise after ovulation . As progesterone levels peak, body temperature rises significantly along with it , which can make it harder to fall asleep and make it harder to sleep well. Elevated progesterone levels can also affect neurotransmitters, such as serotonin and GABA, which are essential for sleep regulation. Changes in these neurotransmitter levels can prevent you from getting a full night’s sleep. ( 5 )
Women who suffer from premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) typically experience more significant sleep pattern disruptions than women without either condition. ( 6 )
Tips for better sleep
Support a smooth cycle without unwanted symptoms and get (not only) quality and sufficient sleep. Our Premenstrual Complex is designed especially for the period before menstruation. It supports normal hormone production and helps alleviate mood and energy swings and other typical PMS symptoms, including sleep pattern disorders in the luteal phase.
If you want to give your body some well-deserved rest, our Ashwagandha combined with magnesium will come in handy. Together, they help with relaxation, contribute to a deeper night's sleep, support cognitive function and energy or athletic performance during the day.
And last but not least, it is essential for your sleep to feel comfortable all night long. Say goodbye to the stress of leakage or skin irritation in your intimate areas. Femvie tampons and pads made of certified organic cotton are perfectly breathable, comfortable, and most importantly reliable day and night. Since they do not contain synthetic fibers, are not perfumed or bleached with chlorine, they are also suitable for the most sensitive skin.
What else can you read on Femspace?
- Why is menstruation more painful and PMS worse in winter?
- Spotting and bleeding outside of menstruation
- PMS: 5 signs your period is coming soon
- 7 Surprising Ways Your Body Changes During Your Cycle
- How to start tracking your menstrual cycle?
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With love
The Femvie team
