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?

A woman lies in her bed, her menstruation or PMS is affecting her sleep.

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.

A woman bends over with bad cramps her menstruation or PMS is affecting her 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.

A bottle of Jubilance for PMS with a flower next to it her menstruation or PMS is affecting her sleep.

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.

About the author

Alice Cash is the Marketing Manager for Jubilance by day and an award winning Theatre Director by night.  Leading the podcast Weekly Woman, she loves her candid conversations with women from all over the world about how they live and the amazing things they are doing to make a difference. Alice is also the editor of the bi-monthly newsletter the Jubilee, a blog dedicated to the power of female wellness especially concerning menstruation.  She’s worked in France creating theatre pieces and taught drama and filmmaking to women and children in Haiti.  She graduated from Georgetown University and holds two master degrees from NYU and The New School.  Alice has traveled to  40+ countries, including Tibet.  She is a New Yorker and can often be found in Central Park, searching out the best bubble tea, or directing a play, you never know where she’ll show up. @alicesadventuresinwonderworld
Jubilance PMS Support Relief Bottle

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