Can’t sleep during period? According to a National Sleep Foundation study, 30% of women had trouble sleeping during their periods. A change in mood, feelings of worry, uncomfortable cramps, or nausea might bring this on.
Many women say that each cycle causes sleeping problems for 1-2 days. During their premenstrual phase, some women report increased awakenings and other sleep disruptions. While other women describe being overly sleepy, exhausted, and needing more sleep.
What does your body go through during your period?
During your period, your body undergoes numerous hormonal changes. These changes can affect your mood, energy levels, and ability to sleep. The hormone progesterone drops right before your period starts. It can make you feel tired and sluggish. During your period, the hormone estrogen rises and falls, which can lead to mood swings and trouble sleeping.
Why can’t I sleep during the period?
There are a few reasons why you can’t sleep during your period. One reason is that your body is expending extra energy to shed the uterine lining, which can lead to fatigue. Therefore, you feel exhausted, but you are unable to sleep during the days leading up to your period. Because progesterone keeps your body temperature high.
According to sleep specialist Dr. Neil Stanley, you may have sleep problems because of hormonal changes. These are the changes related to estrogen and progesterone which regulate the menstrual cycle. You may feel less energetic and your mood may change as a result of these hormonal changes.
Having trouble sleeping during your period could also be because of the pain or cramping you are experiencing. You may find it challenging to sleep well because of this.
How do PMS and PMDD impact sleep?
Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are two conditions that may prevent women from sleeping through their periods.
A group of symptoms starts to show up a few days before menstruation known as PMS. These signs and symptoms might include weariness, bloating, mood fluctuations, and irritability. PMS can be severe enough for some women to affect their everyday activities.
PMS and PMDD symptoms are similar, however, PMDD symptoms are more severe. Women with PMDD may experience depression, anxiety, and extreme moodiness in the days before their period. They also can’t sleep during the periods.
Both PMS and PMDD can make it difficult to sleep during menstruation. There are some things you may do to ease yourself if you’re having difficulties falling asleep.
First, refrain from drinking alcohol and caffeine during the days before your period. Both caffeine and alcohol carry the risk of disrupting sleep.
Second, make sure you follow a regular sleep schedule. You can regulate your body’s natural body clock by going to bed and waking up at the same time every day.
5 Tips to Help You Get Better Sleep During Period
90% of women claim to have seen at least some modifications in their physical or mental well-being before their menstruation. If you are feeling tired during your period and are unable to sleep, there are a few things you can do to help yourself get better sleep. Here are the top 5 tips.
1. Maintain a regular sleeping schedule
First of all, try to regularize your sleep and waking up time as much as possible. This means sleeping and waking up at a fixed time daily. It will help you fall asleep regardless of whether you are having hormonal changes. Even if you follow a particular routine on weekends, it gives signals to your body that this is sleep time.
If you are struggling with setting up a sleep schedule and following a particular routine, ShutEye can be a savior in that case. It helps you track your sleep and give suggestions based on your sleep quality. It also analyses your sleep and has an inbuilt smart alarm.
2. Create a relaxing bedtime routine
Second, create a bedtime routine for yourself that you find relaxing. This could include relaxing activities like taking a warm bath, reading, or listening to music. These activities might help your body relax and get ready for sleep. You can also actively choose to meditate or perform some relaxation techniques which will reduce your heart rate.
3. Avoid caffeine and alcohol before bed
Third, avoid caffeine and alcohol before bed. Both of them may disrupt sleep and make falling asleep more difficult. They irritate your stomach mucosa and act as stimulants, which can worsen your sleep and period cramps.
Therefore, keep your caffeine intake to a minimum, particularly six hours before bed. Anyone who has drunk a cup of coffee too soon before getting to sleep will confirm that.
4. Use a hot or cold pack on the stomach
Fourth, grab some pain killers, such as a bottle of hot water or herbal peppermint tea, as soon as you begin to have cramps. Bring a hot water bottle to bed even if you don’t get cramps before heading to sleep. This helps to ease menstrual cramps and can make it easier to fall asleep.
5. Reduce the use of mobile phones and TV before bed
We’re all guilty of using our smartphones or tablets excessively. Make it a practice to turn off your phone one hour before bed. Tell those internet shopping devils you’ll see them in the morning when you battle them. Emails and social updates can wait.
We would highly urge you to avoid watching television in bed as well. Some studies have shown that the blue light emitted from electronics close to bedtime can impact sleep quality. Therefore, it is wise to read a book or do something else relaxing instead. In addition, Dr. Neil Stanley cautions against using “Paperwhite devices” since they “have also been shown to affect sleep.”
Conclusion
You may face sleep issues around and during your periods because they cause some hormonal changes and cramps. These hormonal changes and cramps disturb your sleep cycle. We have mentioned some of the ways to help you if you can’t sleep during your periods.
