Are There Herbal Remedies To Help Me
There are a number of herbs, which may be of help to you. Two of the most important are:
- Agnus castus: If your sleep problems are associated with other symptoms of PMS, start off with Agnus castus a herb which works at the root of the problem and has a long history of use in treating general PMS symptoms
- Valerian and Hops: If poor sleep is your main or only PMS symptom, then a Valerian and Hops based product can help settle your mind and so help you drift off to sleep. These have the advantage of not leaving you feeling groggy the next morning.
Agnus castus and valerian may be used together. However, if you are already on prescribed hormonal treatment such as the contraceptive pill, speak to your doctor before using Agnus castus as it may not be suitable for you. Valerian products shouldnt be used with other tranquilisers.
So Whats Going On When You Have Menstrual Insomnia
Bloating, backaches, breast tenderness, and other PMS pains could all make it tough to fall asleep, but thats just the tip of the iceberg,. After ovulation, your body starts building up progesterone, which makes you drowsy. A few days before your period, though, progesterone spikes back down, which could be why the worst sleep tends to come with PMS. Plus, your core body temperature could be about a half to a degree higher during these days than the rest of the month, so when you hit the sack, you might feel uncomfortably hot and restless. Luckily, there are some ways to work with your body to get a good nights sleep. Dont miss these other 9 things your period wants to tell you.
The Role Of Hormones In Insomnia
The body uses hormones to quickly send messages throughout the body. Among other things, hormones are regulators of sexual function and reproduction.
They also perform a variety of other important roles, including the regulation of:
- growth and development
Two of the main female sex hormones, estrogen and progesterone, work heavily in the areas of the brain that regulate sleep. Studies suggest that these molecules have two primary sleep-related functions:
- Hypnotic effects: By regulating brain waves and sleep-wake cycles, estrogen and progesterone can directly affect sleep patterns.
- Breathing effects: Progesterone, in particular, is a strong respiratory stimulant and supports airway function and breathing during sleep.
Estrogen and progesterone levels change , including during puberty, menstruation, pregnancy, and perimenopause. Studies of insomnia in females often find that sleep problems tend to overlap with these events.
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How Periods And Menopause Impact Sleep
When that time of the month comes round, women can find themselves tossing and turning in bed far more often than usual. With age, as periods stop and menopause begins, sleep problems can persist or worsen. Like sleep, menstrual cycles and menopause are natural bodily occurrences. How can these essential functions disrupt sleep? Lets dig in.
The Question: Why Is It Harder To Sleep During My Period
It’s one of the great ironies of menstruation that the same thing that makes you so tired during the day can make it tough to sleep at night.
Lest you think you’re alone in your sleepless period nights, the National Sleep Foundation found that 23 percent of women report disrupted sleep in the week before their periods, and a full 30 percent report disrupted sleep during them.
We spoke with New York gynecologist Dr. Karen Duncan about six of the main culprits of period-related sleep loss, and the best ways to address them.
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Insomnia From Anxiety About Blood Leaks And Stains
Period leaks can be frustrating, uncomfortable, and expensive. Replacing soiled underwear, bedding, or pants can quickly add additional costs atop the high price many women already pay to buy tampons or pads.
Many people worry that they may leak onto their pajamas or their sheets as they sleep. When you are preoccupied with preventing nighttime leaks, you may have trouble going to sleep.
If you have a heavy flow, you may be especially worried about bloodstains. Up to 14% of women have heavy periods. Doctors say that menstruating people should expect to lose around 60 millimeters of blood during their period. But if you lose 80 millimeters or more, you have a heavy flow. Someone who has a heavy flow may set alarms to wake themselves up in the middle of the night so they can go to the restroom and replace their tampon or pad. Some people may double up their pads to add extra absorbency, which can cause their underwear to feel lumpy or irritating when they lay on the pads at night. Since laying in the fetal position can reduce the risk of leaking blood onto your sheets, you may be tempted to try to sleep on your side even if you might normally sleep on your back or stomach.
Whether you wear extra pads, set an alarm to go to the toilet, or lay a towel atop your bed, these precautions can all make you more uncomfortable and can prevent you from settling down for a good nights rest.
How Is Pmdd Treated
PMDD is a serious, chronic condition that does need treatment. Several of the following treatment approaches may help relieve or decrease the severity of PMDD symptoms:
- Changes in diet to increase protein and carbohydrates and decrease sugar, salt, caffeine, and alcohol
- Regular exercise
- Vitamin supplements
- Anti-inflammatory medicines
- Selective serotonin reuptake inhibitors
- Birth control pills
For some women, the severity of symptoms increases over time and lasts until menopause. For this reason, a woman may need treatment for an extended time. Medicine dosage may change throughout the course of treatment.
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Why Does Pms Cause Sleeping Problems
Women affected by PMS can find that, just before their period begins, they have difficulty falling and staying asleep, spending a few restless nights tossing and turning in bed. This problem quickly settles when menstrual bleeding starts and a regular sleeping pattern is again established.Your hormones have a huge impact on your sleeping pattern. They help you to sleep at regular times and for the correct length of time. However, the fluctuation of female hormones each month can influence hormonal regulation in other body systems.If there is a monthly pattern to your poor sleep, there are several reasons your monthly hormone cycle could be to blame:
Why Pms Gives You Insomnia
Can’t sleep before you get your period? Here’s why — and what you can do about it.
Most nights, Karin Wacaser, 48, a public relations consultant in Dallas, sleeps soundly for about 10 hours. But three days before her period, like clockwork, Wacaser has intense insomnia, waking up every hour or two. “It’s crazy,” she says. “And frustrating. Sometimes I’ll toss and turn for an hour until I can go back to sleep.”At other times, Wacaser lies awake all night, finally falling asleep around 7 a.m.
What is going on? “Each phase of the menstrual cycle has different effects on sleep,” says Michael Breus, PhD, ABSM, WebMD’s sleep expert and author of the “Sleep Well” blog on WebMD.com. Rising and falling levels of the hormones estrogen and progesterone, which regulate the menstrual cycle, can affect a woman’s ability to fall and stay asleep — as well as influence the quality of their sleep.
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What Are Signs Of Period Coming Discharge
Vaginal discharge before period is thick white discharge.
During your menstrual cycle, your vaginal discharge may change from time to time. At the beginning of your cycle, after menstruation ends, vaginal discharge is thick white. Some women may experience vaginal dryness just after period ends.
At the middle of your cycle or just before ovulation occurs, vaginal discharge becomes stretchy and egg white. After ovulation occurs and before your period, vaginal discharge is thick white again.
Changes in vaginal discharge are due to hormone changes during menstrual cycles. Thick white discharge is a sign your period is coming. It occurs due to low levels of progesterone and estrogen.
Give Mobile Devices An Early Night
Were all guilty of spending too much time on our mobile phones or tablets. Make it a habit to retire your mobile an hour before you go to bed. Fight those online shopping demons, and tell them youll see them in the morning. Social notifications, emails It can all wait. Getting good quality sleep is more important. This is an important tip because electrical devices emit blue wavelength light. Numerous studies show that blue light can disrupt sleep cycles. Dr Neil Stanley also warns to be aware of paperwhite devices which have also been shown to affect sleep.
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Why Does Alcohol Keep Me Awake All Night
up ian rhythm! Despite falling asleep quickly after drinking, waking up in the middle of the night is not uncommon. The effects of alcohol on your body are similar to those of caffeine, which causes sleepiness after a period of prolonged awakeness and subsides after you have spent enough time sleeping.
What Is Rebound Insomnia
Rebound insomnia, also called the rebound effect, is a brief period of insomnia that can occur once someone stops taking sleep medication .
It is often more severe than the original insomnia, and typically lasts 1-3 days.
Rebound insomnia is most common with long-term usage of a drug, but can occur after short term usage.
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Stick With Just A Nibble
Its no secret that hormones during your period can bring on a serious case of the munchies. Just remember that eating heavily right before bed could leave you wide awake with an overly full belly. If youre hungry close to bedtime, stick with just a bite or two of something light, like a few nuts. These are the best foods to eat during your period.
A Combination Of Causes
Weve looked at each cause of insomnia individually but the cause of your insomnia could be the result of a combination of different causes.
Qs a teenager I suffered from delayed sleep phase syndrome. This was caused by going to bed later and later, which caused me to associate bed time with staying awake. The association meant my mind would be active during bed time. I also had an uncomfortable mattress and slept in the room I worked and played video games. In addition I was taking medication which had the unwelcome side effect of becoming sleepier throughout the day. It was the combination of this that caused my insomnia.
One cause often leads to another, making it harder to break free from insomnia. This is why insomnia should be treated as soon as possible.
* * *
After reading this article, the cause or causes of your insomnia may become immediately apparent. If not, take the Causes of Insomnia Questionnaire. That questionnaire will help you identify the causes of your insomnia.
What Causes Sleep Problems During Pms
Every woman is unique, experiencing different physical and emotional symptoms before and during their period. Researchers are still uncovering what happens during PMS that can lead to sleep disruptions, but studies suggest that period-related sleep issues are most likely triggered by the causes below:
Does Melatonin Cause Rebound Insomnia
Melatonin is a common supplement used for insomnia thats available over the counter.
Since melatonin is a natural hormone that your body produces, melatonin supplements are generally safe with minimal side effects.
Studies have shown that melatonin is not likely to cause rebound insomnia once you stop using it :
Short- or longer-term treatment with melatonin was not associated with dependence, tolerance, rebound insomnia or withdrawal symptoms.
What if insomnia is still bad after you stop taking melatonin?
That indicates someone hasnt resolved their underlying problems.
If melatonin helps in the first place, it indicates that the source of sleep issues is mainly not producing enough melatonin before going to sleep. In other words, the cause of insomnia is likely blue light exposure at night.
If someone is still exposed to too much blue light that suppresses melatonin production, of course the sleep issues will not go away.
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Your Menstrual Cycle Explained
To understand the connection between PMS and insomnia, you must first understand exactly what occurs during your menstrual cycle and how it affects your body.
Most women get their period every 28 days. Menstrual cycles usually last between 3 and 7 days, with some women experiencing heavier blood flow than others. Your period is triggered by a change in hormones. When your ovaries release estrogen and progesterone, the lining of your uterus begins to thicken in preparation for pregnancy.
But these hormones do more than just change the physical make-up of your womb. They also cause a fluctuation in hormones. Youll experience different emotions and physical changes during each stage of your menstrual cycle.
Work On Your Bedtime Routine
“Have a warm bath or shower before bedtime, don’t use a phone or watch TV in bed. Try reading a book, or even better, have sex with your partner if that is an option!” says Matthews. “Change your sheets the week before a period is due, and maybe try some ambient noise in the bedroom, like a fan, to drown out any other sound. Some hot milk or chamomile tea to drink on the way to bed, or a herbal valerian supplement or low-dose melatonin tablet, will help falling to sleep. Try to avoid taking prescription sleeping pills.”
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How Hormones Change Over A Menstrual Cycle
There are 4 main phases of a menstrual cycle. The main hormones that fluctuate during this time are estrogen and progesterone.
Again, those are general patterns that they follow, but levels will vary between individual women.
Heres how they affect sleep:
- Estrogen – High estrogen levels actually makes it easier to get to sleep and increases total sleep time, which is why ovulation typically doesn’t cause insomnia. However, when estrogen gets low, it usually causes a rise in body temperature , and can make sleep more difficult .
- Progesterone – High levels of progesterone are associated with more frequent waking up during sleep, as well as other sleep difficulties . As a side note, it makes breathing easier, which explains why sleep apnea isnt that common in pregnant women, even as they gain weight.
SummaryBased on the above information and chart, its clear that hormonal changes are likely responsible for sleep troubles during the luteal phase of the menstrual cycle .
How Can I Help Period Insomnia
During the luteal phase, your body temperature rises by 0.5 degrees. That rise in temperature can leave you feeling pretty sweaty and uncomfortable. Make sure you have a lighter duvet on, or the option to take off layers. Crack a window for a fresh breeze.
If you are already suffering from PMS anxiety then a good idea is to relax before bed. Try a meditation app or do some gentle yoga or stretching before bed.
Watch your diet
While you might be craving chocolate in every form available, chocolate contains caffeine. Too much caffeine before bed can impact your sleep. Try to eat the choc pre 2 pm rather than in the evening. Also, steer clear of tea and coffee. Opt for chamomile or herbal teas.
Try a dose of CBD
CBD is a popular treatment for insomnia and sleep disorders. It is said to promote refreshing REM sleep. Not only that, CBD works to help balance your hormones. If you take it all through your cycle you will be more likely to see the benefits from a more balanced hormone profile.
Period of insomnia
If you are suffering from period insomnia then give these tips a try. Better and more effective than counting sheep!
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How To Tell If Youre Not Getting Enough Sleep
If you feel like youre sleeping enough, it can be hard to tell if insomnia is really the problem. For instance, if youve always gotten between five to six hours of sleep and been able to function and stay healthy, finding yourself tired and fatigued with the same amount of sleep can make you question whether your symptoms are sleep-related or not.
Symptoms of sleeplessness include:
- Mental confusion and feeling scatterbrained
- Irritability, depression, and anxiety
- Feeling sick without actual symptoms of flu or cold
If you experience these symptoms while on your period, you could be suffering from period insomnia, a condition caused by the hormonal changes a woman experiences before and during her period.