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Why Insomnia Before Period

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This Is What You Should Do And Know About Period Insomnia

TROUBLE SLEEPING before your period? | Here’s WHY What To Do About It

Your hormones definitely dictate how well you sleep.

If you menstruate, you probably feel like just about everything that happens to you that could be considered slightly off has something to do with your period. And you wouldnt be totally wrong.

I am not, in general, good at sleeping when Im supposed to be sleeping. Im the most productive in the mid afternoon and onward, so Ive been known to be awake at strange hours. Usually at some point in the month, though, productive nights give way to fogginess, anxiety, and terrible insomnia. Part of this, the anxiety and the feeling like Im walking through Jello, is definitely connected to the arrival of my period, but I wasnt so sure about the insomnia until I asked a few other vagina owners, and heres what they reported:

YES. About 3 days beforehand. Every. Single. Month.

The two nights before are always terrible, even if Im exhausted by life otherwise. I also have messed up dreams.

Right the eff now. Wide awake, getting no sleep, so tired during the day.

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Its always nice to know its not just you, but what is going on? As if there werent already a myriad of odd symptoms connected to our periods, why also this?

By Chanel Dubofsky on March 12, 2018 Chanel’s writing has been published in Cosmopolitan, Previously.TV, Rewire, The Billfold, Ravishly, Extra Crispy, and others. She lives in Brooklyn, NY. You can find her on Twitter at @chaneldubofsky.

Pms Pmdd And Insomnia

Many people experience insomnia, and in fact 35% of adults in America suffer from it. Unfortunately, there is a higher chance for us females to suffer with poor sleep, due to hormonal changes when our menstrual cycles come around.

When our period arrives, the days just before can seem dark, with a change in our mood, and an increase in both our sexual and regular appetite. We often experience bloat, and pimples come to the surface. There is a change in our bodys hormone production, and some of us will suffer mildly with PMS, or severely with PMDD .

When we have either PMS or PMDD in whichever form, mild or severe, we often suffer with insomnia and sleeping disorders, which just worsen the time period during our menstrual cycles. Without enough sleep, we eat more, and are tired and moody throughout the day.

Now, its a proven fact that sleep is one of the most important functions we have besides eating and breathing. In fact, there have been many sleep deprivation experiments where the people involved started hallucinating and cursing and even the CIA have used sleep deprivation as torture.

Therefore, its really important to know all about PMS and insomnia, and how to treat sleep best when on our periods.

How To Deal With Pms Insomnia

To find out if your insomnia is linked to your menstrual cycle, keep a diary of your symptoms for a few months. List your daily symptoms, and the dates of your period.

This will help you figure out if theres a link between your period and sleep problems. It also means you have a list of symptoms handy if youre talking to a health professional.

Here are some tips on managing PMS insomnia:

  • On the days leading up to your period, try to get more rest and sleep.

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The 4 Stages Of Our Menstrual Cycles

Our menstrual cycles are not simple they come in 4 stages, namely:

Menstrual Phase This is often referred to us as our periods. It is the first day we see blood. What actually happens, is our bodies get rid of the uterus extra lining that formed as our bodies were preparing to get pregnant. This usually lasts around 5 days.

Follicular Phase This begins in conjunction with the first day of our periods. An egg cell develops inside a follicle deep within our ovaries. This usually lasts around 13 days.

Ovulation Phase Here, a mature egg is released by our ovary. When the cycle occurs over 28 days, it will usually happen on day 14.

Luteal Phase This phase covers the duration of around 2 weeks right after ovulation. If we dont fall pregnant, this phase will end with our periods, and the beginning of a brand-new cycle.

Adrenal Herbs: Gaia Herbs Nightly Restore

Menstrual Insomnia: Effective Tips for Having a Sound ...

Adaptogenic herbs can help to lower cortisol levels and reduce stress in the body. Elevated evening cortisol levels may be behind your PMS insomnia. If you feeling low on energy, like its hard to keep with all you have going on each day, have trouble sleeping, or feel exhausted all the time you may have an imbalance in your cortisol levels. Cortisol is your hormone responsible for regulating stress. Adaptogenic herbs have been used for years and now there is research backing up their use to help lower or manage cortisol, reduce stress, and to help with sleep or insomnia . Here are 12 of my favorite adaptogenic herbs to help lower cortisol. One of my favorite adaptogen blends to help with PMS insomnia is Gaia Herbs Nightly Restore. Always work with your healthcare provider before starting a new supplement.

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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.

Why Does Your Period Cause Insomnia

There are some period symptoms that are common but fixable in most cases , and others that, for the most part, are physiologic but its possible to mitigate them with a few habit changes. Sleep disruption around menses falls into the latter category, too, as there are good physiological reasons why it happens.

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Why Does Pms Give You Insomnia

Women are about 1.25 times more likely to have insomnia than men. This may be due to hormonal changes during menstrual periods.

Hormonal changes. The two main hormones that control your menstrual cycle are estrogen and progesterone.

In the week before your period, your progesterone levels increase. Your body prepares itself for a potential pregnancy. But if you do not become pregnant, your progesterone levels then drop dramatically. This causes the start of your period as the lining of your uterus is shed.

Progesterone has a sleep-inducing effect. The sharp drop in progesterone levels just before your period may be why PMS gives you insomnia.

Body temperature changes. Sleep and body temperature are linked. Your body temperature naturally lowers near bedtime. The drop in body temperature allows you to move into the deeper stages of sleep.

Throughout your menstrual cycle, your core body temperature changes. Its about 0.3 degrees Celsius to 0.7 degrees Celsius higher after ovulation, and remains high until your period begins.

Your body temperature then drops back down to your regular temperature. As your body temperature is higher just before your period, it may have an effect on your sleep.

Polycystic ovary syndrome . If you have polycystic ovary syndrome, you may have irregular menstrual periods, lower progesterone levels, and high testosterone levels. This can make your sleep disturbances worse.

For Example If You Feel Super Sleepy On Your Period Chances Are Your Cravings Aren’t Helping Either

8 Reasons Why Periods Could be Painful. Are Menstrual Cramps Normal? [CC]

Chocolate, bacon grilled cheese, greasy French fries, Oreos with peanut butter — all the delicious junk you crave on your period could make feelings of fatigue even more intense.

Look, this isn’t me being the bad guy, yanking away a spoonful of Ben and Jerry’s before it reaches your lips. We all give into our cravings when that time of the month comes around. But there’s treating yourself, and then there’s overdoing it. Heavy carbs and greasy foods are heavenly at first, but if you go a little overboard, your body is basically looking at a one-way ticket to problems like constipation and serious sleepiness.

Substituting the sweet stuff with whole foods like leafy greens and protein sources will leave you feeling a little more energized and a lot less likely to crash come 5 p.m.

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Keep Track Of Your Sleep

The first step against insomnia is to develop a sleep log, says Moline. That way, you can tell whether theres a link between menstrual-cycle symptoms and sleep, between relationships and sleep, between work and sleep, between hormone fluctuations and sleepin fact, between anything and sleep. These are the main things your sleep habits can tell you about yourself.

Why Is Your Period Keeping You Up At Night

A woman can’t sleep in bed

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From cramping and breast tenderness to low moods and anxiety, your period is so much more than a monthly bleed. The majority of people who menstruate report having symptoms linked to PMS up to two weeks before their period begins. This can make day-to-day life more difficult and can get really tiresome. So, it feels ironic that your period may be the thing thats causing you to lose shut-eye. How is your period keeping you up at night? If you notice that your sleeping pattern falls out of place on the run-up to your monthly bleed then you may have your menstrual cycle to blame.

According to research conducted by the US National Sleep Foundation, 30% of people experience disturbed sleep during their periods. 23% also said they struggle to get a full eight hours on the week running up to their period. While people with PMS are twice as likely to experience insomnia, 70% of people with premenstrual dysphoric disorder say they experience insomnia-like problems with 80% describing themselves as tired.

Life can be really hectic and its easy to brush off a sleepless night as a consequence of drinking too much coffee or being stressed about work. However, depending on where you are in your menstrual cycle you could blame your hormones.

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How Your Period Messes With Your Sleepand 7 Ways To Fix It

According to a poll by the National Sleep Foundation, about 70% of menstruating women say their sleep is disrupted during their periods by symptoms like breast tenderness, bloating, cramps, and headaches.

At the start of your menstrual phase , there’s a decline in estrogen , and you get sleepy. We now know that the drop in estrogen leads to less REM sleep, which is when dreams usually occur. Also, having a heavy period can lead to anemia from the lower iron level, which is a possible cause of restless legs syndromethat uncomfortable creepy-crawly feeling you may get in your legs when you lie down that forces you to keep moving your legs or walking around.

MORE:How To Eliminate PMS From Your Life Forever

During the follicular phase, in the first half of your menstrual cycle, the brain signals the pituitary gland to make follicle-stimulating hormone, which triggers a rise in estrogen. Thus, you no longer feel sleepyon the contrary, you may feel overstimulated and have insomnia. During the follicular phase, women tend to have more light or poor-quality sleep and an increase in REM sleep, often at the end of the night, which may make it difficult to wake up in the morning. So, it’s both hard to fall asleep and hard to wake up during this menstrual phase leading to ovulation.

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But to improve your sleep during all phases, follow these natural sleep tips for PMS and your period.

Signs Of Period Coming But No Period

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If you experience signs of period coming but no period, then it may be due to pregnancy.

Pregnancy may cause you to have signs of period Headache and cramps, but no period coming.

If pregnant, you may experience brown spotting before period or sometimes an unusual early light period.

Are you getting tired easily? Do you feel like vomiting? Are you craving for a specific kind of diet? Then its possible you may be pregnant.

Other causes of signs ofperiod coming but no period are stress, weight loss, contraceptive pills, obesity, weight loss, ovarian cyst and polycystic ovarian disease.

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Nausea Indigestion And Other Stomach Issues Make It Tough To Fall Or Stay Asleep

You may have noticed digestive upsets during menstruation such as indigestion, nausea or diarrhea, all of which can disrupt sleep.

How to fix it: Although you may be tempted by ice cream, chocolate or other comfort foods, Dr. Duncan suggests avoiding heavy meals before bedtime. Instead, try one of these snacks that can actually help you sleep, like toast, trail mix or plain rice.

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.

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Sleeping Trouble Around Periods Are Very Individual

Why do some women have the most trouble sleeping just before their periods, while others have trouble sleeping during them?

The best answer that research currently suggests is that there are many individual factors that can contribute to insomnia .

SummarySo just because you might not experience the exact same sleep issues at a particular time as other women, doesnt mean your sleep troubles are any less valid.

Cause #: Adrenal Dysregulation

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The adrenal glands control our stress response, and dysregulation in the adrenal system can mean an imbalance of the fight-or-flight hormone cortisol. You are supposed to get surges of cortisol during the day, but none at night. When the adrenal system is out of balance, the opposite happens: you have low cortisol in the morning, but then it peaks in the evening, leaving you with that wired-but-tired feeling when youre trying to fall asleep and feeling groggy and unable to get out of bed in the morning.

Cortisol is one of the bodys master hormones and when it is dysregulated, the bodys other master hormones, like insulin, estrogen, and progesterone, will be dysregulated, too. If you hope to heal your hormone imbalances and erase period problems like acne, bloating, heavy or irregular periods, and severe PMS, you need to address adrenal fatigue, and that means making sleep a priority.

How You Know If You Have Problems with Your Adrenal Glands

If you get a really good nights sleep say, youre in bed by 10pm and sleep a full, uninterrupted 8 to 10 hours but you still feel hungover in the morning, you might be experiencing the start of adrenal problems.

Other symptoms of early-stage adrenal dysfunction include:

  • Low libido
  • Inability to deal with stress
  • Problems with concentrating and memory
  • Getting sick often
  • Feeling depressed

The Root Causes of Adrenal Dysfunction

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Dieting May Mess With The Bodys Sleep Efficiency

Caloric restriction also played a role in disrupting sleep, Kim said. In an updated sample of 12 study participants, sleep efficiency decreased by 1.5 percent and waking after sleep onset increased by four minutes.

This is important because there may be people who eat these crazy diets, Kim said. The surprising thing we found was that even a diet for a short period of time had long-lasting effects across the menstrual phase.

The study findings regarding the impact of calorie restriction on sleep are particularly noteworthy, Dautovich says. The role of sleep as contributing to energy availability during the menstrual cycle is a novel contribution to the literature.

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What Are The Risk Factors For Pmdd

While any woman can develop PMDD, the following may be at increased risk:

  • Women with a family history of PMS or PMDD
  • Women with a personal or family history of depression, postpartum depression, or other mood disorders

Other possible risk factors include lower education and cigarette smoking

Talk with your healthcare provider for more information.

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During Pms Mood Changes Can Affect Quality Of Sleep

We all know that changes in your hormones can affect your mood, but increased feelings of sadness or anxiety can also impact sleep. “These mood disturbances can affect the quality of sleep, the duration of sleep, or the ability to initiate sleep,”Dr. Rachel Shepherd, OB/GYN, tells Bustle. “If it affects your ability to function normally, you may have the diagnosis of premenstrual dysmorphic disorder. This can be addressed by hormonal treatment that prevents the drop in hormones. Often this is done with combine oral contraceptives or birth control pills.”

Treatment For Pms Insomnia

Why Do I Have Insomnia Before My Period? â USHealthMagazine

Treat the PMS and you usually vastly improve the insomnia, or at least relieve the sleep disturbances. Most mild to moderate cases of PMS can be managed with lifestyle choices, including adherence to an exercise schedule even during your cycle, improving your diet and cutting back hard on caffeine particularly during your menstrual cycle.

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