Period Insomnia Is a Thing and We’ve Got the Fix

 

 

Period Insomnia Is a Thing - and We’ve Got the Fix

Ever tossed and turned at night, wondering why you can’t sleep during your period, you're not alone. Menstruation and sleep often go hand in hand, thanks to a mix of hormonal shifts and physical discomfort. But don’t worry—we’re here to decode what’s really happening and how you can get those precious Zzzs back.

In this blog, we’ll break down how your menstrual cycle affects your sleep, common period-related sleep issues, and practical, science-backed tips to help you sleep better—even on your heaviest days.

🧠Hormones, Menstruation, and Sleep: What’s the Link?

Let’s start with the basics.

Hormones, Hormones, Hormones

Your sleep cycle is influenced by hormones - especially estrogen and progesterone. Throughout your cycle, these levels rise and fall, impacting how well (or not-so-well) you sleep. Research shows that menstruation and sleep are closely linked due to hormonal fluctuations.

• Increased progesterone during the luteal phase: Right before your period (during the luteal phase), progesterone levels rise. This hormone has a natural sedative effect, making you feel sleepier and more fatigued.  According to research, increased progesterone is linked to drowsiness and fatigue. However, as your period begins, the drop in progesterone may trigger period insomnia—making sleep feel just out of reach.

• Lower estrogen can cause night sweats, hot flashes, and overall discomfort—leading to disturbed sleep.When estrogen dips, it can affect your body’s temperature regulation, leading to night sweats and restlessness. Studies show that hormonal fluctuations, especially a drop in estrogen, can significantly disrupt sleep and cause symptoms like night sweats.

PS: Your body is not working against you - it’s just going through a hormonal rollercoaster.

😴 Common Period Insomnia Symptoms and Sleep Issues

1. Insomnia on Your Period

Can’t sleep before or during your period? That’s real. Period insomnia can happen due to:

• Cramps
  
  

• Bloating
  
  

• Mood swings
  
  

• Hormonal changes
  
  

✅ What helps:
Create a calming bedtime routine - cut back on caffeine, wind down with a warm shower, and keep your sleep space cool and comfy. It works wonders.

2. Circadian Rhythm Disruption

Hormonal shifts during your menstrual cycle can actually throw off your circadian rhythm — your body's internal clock that regulates sleep and wakefulness.

According to a review published in Sleep Medicine Reviews, hormonal fluctuations across the menstrual cycle can disrupt sleep patterns by causing:

• Delayed sleep onset
  
  

• Lighter sleep
  
  

• Waking up more often

This disruption can aggravate period insomnia, leaving you with restless nights when you need rest the most.

In short: You aren’t imagining things. Your hormones are stirring up your sleep schedule.

✅ What helps:
Stick to a consistent sleep schedule, even on weekends. Your body thrives on routine, and it’ll help keep your internal clock steady even when your hormones are doing their thing.

 

💤 How to Sleep Better During Your Period

Here’s your go-to toolkit for catching better sleep—period or no period.

✅ Stick to a Sleep Schedule

Go to bed and wake up at the same time every day. This stabilizes your internal clock and reduces the chaos hormones can create.

🧘♀️ Create a Wind-Down Ritual

Whether it’s reading, journaling, or doing light stretches—signal to your brain that it’s time to chill. Bonus: skip screens at least 1 hour before bed to boost melatonin (your sleep hormone).

🌡️ Soothe the Cramps

Pain is a major sleep disruptor. Fight it with:

• Over-the-counter pain relief (prescribed by a doctor of course)

• Our Hot Water Bags (Hug Me & Cuddle Buddy) – These extra cozy, portable hot water bags are perfect for providing natural, soothing relief for cramps, helping you fight period insomnia. Place them on your abdomen, and let the warmth relax your muscles and ease discomfort. They’re like a comforting hug, helping you sleep better during that time of the month.

• Our Cramp Relief Patch - a 100% herbal, air-activated patch that gives up to 8 hours of comforting warmth. It relaxes your uterine muscles and boosts blood flow—like a warm hug for your tummy.
  
  

P.S. Don’t forget to sip on one of these 9 DIY Cramp Relief Drinks. Your body will thank you.

🛏️ Upgrade Your Sleep Environment

Sleep is sacred. Treat it like it is.

• Keep your room cool, dark, and quiet
  
  

• Use blackout curtains or a sleep mask
  
  

• Invest in a good mattress and supportive pillows
  
  

Small tweaks = big results.

❤️ Sleep on Your Period Can Be Better

Managing period insomnia can make a big difference in how you feel throughout your menstrual cycle. You don’t have to settle for sleepless nights every month. By understanding how your period affects your sleep and making a few strategic changes - you can rest easier and feel better overall.

So, the next time Aunt Flo comes knocking, you’ll be ready. With a warm patch, a calming routine, and these game-changing tips - you’ll be drifting off in no time.

Sweet dreams, even on your period. 💖

FAQ’s

1. What is period insomnia?

Period insomnia refers to difficulty falling or staying asleep during your menstrual cycle, especially in the days leading up to your period or during the first few days of menstruation. It's a common issue and can feel like your body just refuses to rest - even when you're exhausted.

2. Why does my sleep get worse during my period?

Your sleep can worsen during your period due to fluctuating hormone levels. Increased progesterone before your period can make you feel drowsy, but once your period begins, progesterone levels drop, leading to disruptions in sleep. Additionally, lower estrogen can cause night sweats and discomfort, further disturbing sleep.

3. How can I improve sleep during my period?

To improve sleep, try sticking to a consistent sleep schedule, creating a calming wind-down routine, and keeping your sleep environment cool, dark, and quiet. Using a hot water bag or Plush Cramp Relief Patch can also help soothe cramps and ease discomfort.

4. What can I do about cramps that keep me awake?

To manage cramps, try using our hot water bag or Cramp Relief Patch to your lower abdomen to relax uterine muscles and improve blood flow, helping alleviate cramps and promoting better sleep.

5. Is period insomnia a serious issue or disease?

No, period insomnia is not a disease, but it can be a troublesome symptom during your menstrual cycle. If it lasts for several cycles or significantly disrupts your daily activities, it's worth discussing with a doctor to manage symptoms.