6 Sleep Problems That Occur During Your Period (And What To Do To Make Them Go Away)
This content was created by the National Sleep Foundation
Women Report Sleeping Worse in the Days Leading Up To Their Period.
Not surprisingly, menstrual problems – cramps, bloating, headaches, heavy bleeding, and pain – can lead to sleep problems. Women report worse sleep during the days prior to and during the first few days of their period.
Survival Tip: In the days leading up to your period, do your best to practice a wind-down routine that helps you fall quickly into a restful slumber.
Your Body Temperature Rises, Which May Cause Disturbed Sleep
Your core temperature rises almost half a degree after ovulation. People begin to feel sleepy when their temperature drops and are most likely to sleep when their temperature is at its lowest – so the second half of your cycle could be a time of more disturbed sleep.
Survival Tip: It’s more important than ever then to keep your bedroom at 60-67 degrees F. To “trick” your body into feeling sleepy, take a warm bath or shower prior to bed. The contrast between the warm bath and your cooler bedroom environment will make your body temperature drop and help with sleep onset.
It’s Normal To Feel Anxious, Depressed, or Sleepy.
Your cycle involves four hormones, and levels of all four fall just before your period starts. Estrogen peaks during the follicular phase. This is linked with well-being. Progesterone rises after ovulation, leading some women to feel sleepy. Many women also report feeling anxious or depressed before and during their period.
Survival Tip: Mind-body and relaxation techniques such as deep breathing, yoga, and keeping a worry log before bed may combat these symptoms and help you get in the mindset to fall asleep. Don’t be afraid to take a nap but avoid naps in the late afternoon or evening. Small “power naps” are shown to increase productivity and overall well-being at any time of the month.