Many women have trouble sleeping around their period. You may have woken up in the middle of the night before your period starts. This is common and is linked to hormone changes. In this blog, we will explain why this happens; the most asked concern why do I get insomnia before my period, why insomnia before period starts, can periods cause insomnia, what it looks like, and how to get better sleep.
What Is Premenstrual Insomnia?
This kind of sleep trouble happens before your period starts and is called premenstrual insomnia. It can be hard to fall asleep, wake up in the middle of the night, or feel tired but unable to sleep. This type of horrible insomnia before period is often seen in women with PMS and is worse in women with PMDD. Additionally, sometimes an insomnia period can lead to various mental health issues such as schizophrenia, anxiety, depression, psychosis, PTSD, and ADHD.
Read More: Insomnia in Women – Symptoms and Causes
Why Does Insomnia Occur Before Menses?
Hormones can cause sleep problems before your period. Hormone levels change during your cycle, especially estrogen and progesterone. These hormones affect your body and brain, including your sleep. Here’s how hormones can affect your sleep:
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Decrease in Progesterone
Progesterone is often called the “feel-good hormone” because it helps you relax and sleep. It rises after ovulation to prepare your body for pregnancy. But when you don’t get pregnant, progesterone levels drop a few days before your period. This drop can cause anxiety, restlessness, and trouble sleeping.
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Fluctuating Estrogen Levels
Estrogen, another female hormone, affects serotonin, a chemical that impacts mood and sleep. Before your period, estrogen levels drop, which can also lower serotonin levels. Low serotonin can lead to mood swings, anxiety, and trouble sleeping.
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With the rising cortisol and stress response
Before your period, stress hormones like cortisol can increase. Cortisol makes you feel alert and anxious, making it harder to relax and fall asleep.
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Changes in Body Temperature
Progesterone can make your body temperature rise after ovulation. This can make you feel too warm, which can disrupt your sleep. Studies show that people sleep better in cooler temperatures, so a higher body temperature can make it harder to fall asleep and stay asleep.
Other Aspects Of The Relationship Between PMT and Chronic Insomnia
Besides hormonal changes, other physical and emotional factors can contribute to insomnia before your period:
- Mood Swings and Anxiety: Hormones can change your mood before your period. You might feel more irritable, sad, or anxious, which can make it harder to sleep.
- Physical Discomfort: Physical symptoms like bloating, cramps, and sore breasts can make sleeping difficult. These symptoms can also cause headaches, which can further disrupt sleep.
- Cravings and Blood sugar spikes: Before your period, you might crave sugary or starchy foods. Eating sugary or processed foods can make you hyperactive, tired, and sleepy.
- Sensitivity to Caffeine: Some women are sensitive to certain foods, like caffeine, before their period. If you use coffee or energy drinks to deal with tiredness, it might be harder for you to sleep.
Read More: Is insomnia a mental illness? Know the top facts!
Knowing The Signs Of Premenstrual Insomnia
Signs of insomnia during period are not simply a few nights of poor sleep, but symptoms of premenstrual insomnia are as follows:
- Trouble falling asleep
- Waking up in the middle of the night
- Staying up later than you should
- Feeling anxious, overwhelmed, or stressed after a lousy night’s sleep
- Feeling tired during the day
- Having trouble concentrating or feeling easily annoyed
How Do You Manage Insomnia Before Your Period?
You should change some of your habits to improve your sleep before your period. Here are some tips to help with insomnia on period:
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Optimize your sleep environment
Your bedroom should be a relaxing place for sleep. Keep work and play out of the bedroom. Make sure the room is dark, quiet, and comfortable. Some people find that using blackout curtains, a noise machine, or a good pillow can help.
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Stick to a regular bedtime schedule
Have you ever tried to go to bed and wake up simultaneously every day, even on weekends? Sticking to a regular sleep schedule can help your body get better sleep.
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Avoid consumption of foods that contain a lot of Caffeine and Sugar
Try to drink less caffeine, like coffee and soda, especially in the afternoon and evening. Caffeine can keep you awake at night. Sugary foods can also make it harder to sleep.
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Exercises for Relaxation
Relaxation techniques like deep breathing, meditation, and gentle yoga can help calm your mind and body. Progressive muscle relaxation is another good technique. It involves tensing and relaxing different muscle groups, starting with your feet and moving to your head.
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Avoid Electronics Before Bed
The blue light from your phone, computer, or TV can interfere with sleep. Try to avoid screens for at least an hour before bed. Instead, you could read a book, write in a journal, or listen to calming music.
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Consider Natural Supplements
Some women use natural remedies like magnesium to help with relaxation and muscle cramps. Melatonin might also help with sleep, but you should talk to your doctor before taking supplements.
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Stay Active During the Day
Getting some exercise during the day can help you sleep better. Exercise helps reduce stress hormones and releases endorphins, which can improve your mood. However, avoid intense exercise close to bedtime, as it can elevate your heart rate and make it harder to fall asleep.
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Mind Your Eating Habits
Eating a big meal close to bedtime can disrupt your sleep. It’s best to eat your most enormous meals earlier in the day. If you’re hungry at night, try eating a small snack of bananas or nuts, which won’t spike your blood sugar.
Read More: Can Insomnia Kill You? The Ripple Effect of Insomnia
When To See A Doctor?
If insomnia period is seriously affecting your daily life, you should talk to a doctor. Chronic sleep problems can lead to mood disorders, irritability, and difficulty concentrating, which can impact your work and personal life. Your doctor might suggest lifestyle changes, prescribe medication, or discuss hormonal therapy options to prevent insomnia with period.
Sometimes, insomnia can be a symptom of post-menstrual syndrome or premenstrual dysphoric disorder (PMDD). Pre-period insomnia requires specific treatment, such as psychotherapy, unlike regular PMS. If you’re concerned about period and insomnia, talk to your doctor and get to know the most influential period insomnia treatment.
Final Thoughts: Taking Charge of Premenstrual Insomnia!
Waking up at night before your period can be frustrating and tiring. Luckily, you can improve your sleep and reduce these sleepless nights in many ways. It’s essential to understand how hormones affect sleep, learn relaxation techniques, and establish a regular sleep routine to combat period insomnia. Remember, you’re not alone in the battle of insomnia during a period. Many women experience sleep problems before their period. It’s also important to be patient and take things one step at a time. Even small changes to your routine can make a big difference in your sleep quality.
Getting enough rest is essential for a healthy body, especially when tired. Take care of yourself and prioritize sleep. Remember, the next menstrual cycle is coming, with it, the energy for a new day. So, if you are looking for a reliable telepsychiatry mental health platform for your pre-period insomnia, then Solid Foundation Psychiatry is the best pick for you.