Do you ever feel like your menstrual cycle affects your sleeping cycle?
Sleep is something that can be affected during PMS. And with so much time spent at home in the past year, you might understand your cycle a little better. And if you have the time, why not try a sleep journal so you can better keep track of your sleeping and PMS journey?
Your sleeping is affected by PMS!
A study published by PubMed on how menstrual cycles affect sleep from 2018 looks specifically at sleeping and PMS. And the study concluded that periods did affect the length and if women or menstruators were able to get a good night sleep. Sleep tends to worsen during the late-luteal phase (when PMS occurs) in comparison with the other parts of the body’s cycle.
In the same way that hormone levels go up and down before and during your period, these hormone levels can lead to PMS, with progesterone rising after ovulation. This increase in progesterone can increase your body temperature and that can in turn affect your sleep. With heightened PMS, at this time it can create sleeping problems.
The other main cause of sleeping challenges during this time is from PMS. The mood swings during or right before menstruation can create anxiety and stress, those two factors can cause women to feel that they are having a harder time getting to sleep and it can result in a less-rested sleep.
The quality of sleep during Menstruation goes down.
Because of stress and anxiety during PMS, the quality of the nights sleep gets worse, and makes you feel more tired during the day. This decrease in the quality of night sleep can impact your mood, your energy, and your relationships, and so can increase those feelings of agitation during your period.
Women with PMS are actually twice as likely to experience insomnia before and during their period. So know that during your period, sleeping will be a lot harder than usual.
Ways to have Better Sleep during PMS and Menstruation
Now that you know you are sleeping worse during your period and PMS, here are a few ideas to sleep better and get some shut eye.
One way to get better sleep is to create a sleep routine. Go to bed around the same time every night and wake up at the same time. You might want to have a nightly routine of brushing your teeth, reading for half an hour, and then going to sleep. Know what you do before sleeping and stick with it so your body gets ready for sleep.
Avoid caffeine and sugar before bed. Make sure your body is ready to go to bed.
Stay away from bright lights at bedtime. I know you want to take out your phone and watch TikTok, but take out a book instead.
Get some exercise in during your PMS time. It will help you feel more calm after you work out the stress of the day on a treadmill or however you chose to exercise.
Try Jubilance for PMS so you don’t have to stress or feel anxious during your PMS and you can get a better nights sleep.
