Everything you need to know about insomnia during your period

Do you feel completely drained during your period, or even just before it starts?
Perhaps you assumed cramps and mood swings were the only culprits – but there can be far more to it: sleep and sleep quality suffer during menstruation, or even beforehand for all of us who experience PMS.
Read on to discover what might be causing it and how you can sleep better before and during your period! 

What is insomnia?

Insomnia is a sleep disorder characterised by difficulty falling asleep and waking during the night.

Insomnia is common: around one in three adults in the UK will have a bout of it at some point (NHS)! Left untreated, insomnia can affect the cardiovascular system and your ability to concentrate.

How do you know if you're experiencing insomnia during your period?

The first step is recognising the symptoms:

• You're noticeably more irritable
• You feel generally tired
• You can't get to sleep
• You wake up several times during the night
• Your sleep is restless or unrefreshing
• You suffer from heartburn, digestive issues or other gastrointestinal complaints.

Causes of insomnia during menstruation

But what actually makes you more prone to insomnia before and during your period?

Well, during these days your oestrogen and progesterone levels shift. Progesterone drops, for instance, while oestrogen rises – and if your oestrogen levels are already elevated, this creates a hormonal imbalance that doesn't just trigger those familiar period cramps: it's precisely here that insomnia can take hold.

As oestrogen rises, melatonin production falls – and melatonin is the very hormone that helps you sleep. You'll find more about melatonin further down the article.

And while we're on the subject of hormones: a progesterone deficiency also contributes to insomnia. Progesterone has a calming effect on the body, and its levels drop during menstruation.

In short, the causes of insomnia before and during menstruation may include:

• Elevated oestrogen levels
• Reduced melatonin production – caused by the rise in oestrogen
• Progesterone deficiency – thanks to its calming effect it's even known as the "sleep hormone" – can cause sleep problems.
• Anxiety or low mood – triggered by the sudden drop in progesterone
• Stress
• Heavy bleeding during your period
• A physical or mental health condition
• Certain medications (antidepressants)
• An overactive thyroid
• Consuming caffeine before bed

Insomnia before your period: premenstrual syndrome

You may well struggle with premenstrual syndrome every month. In fact, many people experience a whole range of PMS symptoms, some of which even resemble flu: headaches, nausea and even a raised temperature before your period are just a few of the complaints that leave you wondering what on earth is going on. 

The good news: you're not alone. "
Period flu" really does exist – it's no myth – and it has nothing to do with actual influenza. The bad news? It's still little researched by specialists and isn't always recognised as a medical condition.

What happens when you don't get enough sleep?
Memory, concentration and mental health can all suffer. What's more, lack of sleep can increase your risk of prediabetes.

How can I sleep better during my period?

Even if the symptoms are sapping your energy and you feel overwhelmed by it all, it's important to take a few steps to prevent insomnia and sleep more peacefully – whatever stage of your cycle you're in. 

What can you do to sleep better with PMS or during your period?

 A balanced diet and plenty of fluids

It's important to eat foods that support hormonal balance. If the imbalance is mild, the first step is to rethink your daily menu. Flaxseeds, nuts and pulses, for example, help stabilise progesterone levels.

Staying well hydrated is crucial too, as it helps you flush out excess sodium – the very thing that causes bloating and water retention during your period. This eases the discomfort and helps you sleep better.

Coffee during your period

We know: giving up caffeine seems impossible (always!). But if you're suffering from insomnia, caffeine can make your sleep problems worse. Coffee has the power to set off a vicious cycle when you're not sleeping well enough.

The good news is that there are healthier alternatives. During your period, it's worth switching to green tea – or other low-caffeine drinks. 

Micronutrients and supplements 

If you read back through the causes of insomnia during menstruation, you'll notice stress is listed too – and that's no coincidence. Stress has several negative effects on your body, including increased excretion of magnesium. Why does this happen? 

By releasing magnesium, your body helps the nervous system cope with a demanding situation. With a lifestyle involving few stressors, this generally isn't a problem: your body has plenty of time after a stressful event to replenish magnesium through your diet (green vegetables, nuts, seeds).

But for most of us – especially given the pressures of the modern world – dietary magnesium simply isn't enough. Lara Briden, naturopath and women's health advocate, recommends magnesium supplements.

"Micronutrients are vitamins and minerals that are essential for menstrual health. There are dozens of micronutrients. You need them all, but thankfully, you do not need to supplement them all. You need to supplement only those that are hard to obtain from diet. Let's start with the one I recommend most often: magnesium. Magnesium: the miracle mineral for periods." – Lara Briden, Period Repair Manual: Natural Treatment for Better Hormones and Better Periods

Other helpful supplements include vitamin B6 – because it supports the production of serotonin and melatonin. Melatonin – taken as a supplement – helps regulate the circadian rhythm and eases the transition from wakefulness to sleep. 

Sleep hygiene

Before reaching for supplements, though, it's worth asking yourself: how good is your sleep hygiene, and what could you do to improve it? Here are a few things to consider:

• Temperature: studies show a cooler temperature (around 18–19°C) is optimal for restful sleep
• Sleep schedule: set fixed times for getting up and going to bed, and don't overdo daytime napping
• An evening routine and winding down before bed: give yourself at least 30 minutes to unwind before sleep – away from the glow of electronic devices
• Optimising your bedroom: from mattress, bedding, light and noise through to plants and aromatherapy
• Looking after yourself mindfully during your period: period products shouldn't cause hormonal imbalances

I'm still having trouble sleeping during my period. What else can I do?

If keeping a diary to track your symptoms doesn't help you sleep better during your period in the long run, do speak to your GP or gynaecologist and ask for advice. Your doctor will know what to recommend – including various treatments such as hormone therapy based on contraceptives. 

Got a question about insomnia during your period? Tell us about your experiences and get in touch on Insta @enroush. And don't forget: with an ENROUSH subscription, organic pads and tampons are delivered straight to your door! Plus you'll sleep better knowing you won't have to chase after period products every month!