Your period is much more than a monthly flow, with symptoms ranging from cramps and breast soreness to depression and anxiety. The majority of menstruating women experience PMS symptoms up to two weeks before their menstruation arrives. This can make day-to-day living more challenging and exhausting.
Hormonal fluctuations that occur at each stage of your cycle can create a variety of symptoms and negative effects. PMS-related sleeplessness is one of those negative effects for individuals.
So, let’s look at how PMS impacts your sleep cycle and what you can do to enhance your sleep quality around that time of the month. You can also consult the best gynecologist in Delhi for severe PMS symptoms.
Does PMS affect your sleep?
PMS may create a variety of unusual and bothersome symptoms, one of which is difficulty sleeping. People who suffer from PMS are about twice as likely to develop sleeplessness before, and even throughout, their period.
Sleep issues often begin 3-6 days before the onset of your period, which may also contribute to daytime tiredness. If you’re the opposite and find yourself sleeping more than normal during your period, you’re not alone; this is known as hypersomnia.
Why does PMS cause insomnia?
Women are 1.25 times more likely than males to suffer from sleeplessness. This might be because of hormonal changes during menstruation.
Hormonal changes –
This is the main cause of sleeping issues during and before periods. Estrogen and progesterone are the two primary hormones that regulate your menstrual cycle.
Progesterone levels rise in the week before your menstruation. Your body prepares for a possible pregnancy. However, if you do not become pregnant, your progesterone levels drop. As a result of the shedding of the uterine lining, your menstruation begins.
The sedative effect of Progesterone –
PMS may cause sleeplessness due to a rapid decline in progesterone levels right before your menstruation.
Body temperature fluctuation –
Sleep and body temperature are closely related. Your body temperature normally drops as you get closer tonight. The reduction in body temperature permits you to enter deeper phases of sleep.
Your core body temperature fluctuates throughout your menstrual period. It rises by 0.3 to 0.7 degrees Celsius after ovulation and remains elevated until your menstruation arrives. After then, your body temperature returns to normal. Because your body temperature rises soon before your period, it may interfere with your sleep.
Low Iron Levels –
Iron is a necessary nutrient for healthy body function and aids in the transport of oxygen to your organs. Low iron levels can induce fatigue, but they can also disrupt good sleep habits.
Iron aids in the control of serotonin levels in the body. Anxiety and moodiness might result from a serotonin imbalance.
Cramps and bloating –
Pain affects nearly 20% of individuals. PMS pain sensations aren’t constant, but they may be terrible. Menstrual cramps, sore breasts, migraines, and muscular pains might make sleeping difficult.
Even if you eventually find relief or a comfortable posture, discomfort might wake you up and keep you awake. Using heating pads, ice, and pain medicines can help relieve PMS pain.
Polycystic ovary syndrome (PCOS) –
polycystic ovarian syndrome can cause irregular menstrual cycles, low progesterone levels, and high testosterone levels. This may aggravate your sleep difficulties.
People with PCOS may also be at a higher risk of sleep apnea. This is when you stop breathing for short periods while sleeping.
These short pauses in breathing might occur up to 400 times every night. They may not wake you up, but they might still disrupt your sleep. Among the symptoms are:
- Feeling drowsy during the day
- Headaches in the morning
- Less desire for sex
- Mood swings
How to improve your sleeping during periods?
Following are few tips to improve sleeping during your menstruation cycle-
Yoga has been shown in studies to help reduce the discomfort associated with menstrual cramps. Stretching before bed can help your body relax and prepare for sleep.
If you have cramps or lower back discomfort, try a warm water bottle or a heat blanket to relieve the pain.
Sleep in the fetal position:
If you generally sleep on your back or stomach, try turning to your side and tucking your arms and legs in. This posture relieves strain on your abdominal muscles and is the ideal sleeping position for relieving stress, which can aggravate cramping.
Maintain a cool bedroom:
Hormones that raise your body temperature throughout certain phases of your cycle may make it harder to fall asleep. Keep your bedroom temperature between 60- and 68-degrees Fahrenheit for a comfortable resting environment.
De-stress before bed:
In the days prior to menstruation, many women have unpleasant mood symptoms. If tension keeps you awake at night, try listening to peaceful music or using a white noise machine before bed, or unwind with a warm shower or essential oils.
Maintain good sleep hygiene:
If you have difficulty sleeping during your period, proper sleep hygiene can only help. Use blue-light-blocking glasses or limit screen time before bed, develop a sleep routine, and stick to a consistent bedtime.
– Progesterone levels are greatest near ovulation and throughout the luteal phase, which might amplify the effects of alcohol (or any other central-nervous-system depressant). While a glass of wine in the evening may make you sleepy, consuming alcohol at night might cause wakefulness and interrupted sleep.
Keep a sleep diary:
If you’re worried about how your menstrual cycle impacts your sleep, keep a sleep diary for a month. You can monitor changes in symptoms related to your nighttime sleep quality.
When to consult a doctor about sleeping issues due to periods?
Sleeping issues can occur at any age, although they may be more common in your late thirties or early forties.
If you just get insomnia before or during your period, you shouldn’t be concerned, especially if you don’t have any other odd or alarming symptoms.
If you start experiencing menopausal symptoms before your late 30s, you should contact your doctor to rule out POI, which can cause infertility and raise your risk of heart disease and bone fractures.
Sleep problems can sometimes be an indication of a more severe problem. It’s a good idea to consult a doctor about chronic night sweats if you also have any of the following symptoms:
- trouble getting a good night’s sleep
- a stronger or weaker feeling of hunger than normal
- unexplained weight loss
- unexplained rash
- swollen lymph nodes
If sleeping issues during periods interfere with your quality of life, it’s not a bad idea to discuss them with the Best Gynecologist in Delhi. They can assist you in evaluating the best possible treatment alternatives for pain alleviation.
Severe night sweats, especially those associated with perimenopause or menopause, may not improve without treatment.