PMS and Insomnia: The Reason And How To Fix It

Up to 35% of adults in the United States complain of symptoms that are consistent with insomnia. Hormonal changes during the menstrual cycle may be a contributing factor in women’s insomnia.

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When a woman’s menstrual cycle is about to begin, she’s more likely to notice physical and emotional changes. It’s common for women to have a range of symptoms throughout their premenstrual period, from slight discomfort to severe discomfort (PMS). They can lead to premenstrual dysphoric disorder if they become too severe (PMDD).

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Sleep deprivation is common in women with PMS and PMDD, and even those with milder symptoms may be exhausted or have sleeplessness in the days leading up to their period.

Because sleep is so crucial for physical and emotional well-being, it’s imperative that women understand the relationship between the menstrual cycle and sleep, as well as how to get the most rest during their periods.

Basics of the Menstrual Cycle

The average menstrual cycle lasts 28 days, during which hormones such as estrogen, progesterone, follicle-stimulating hormone, and luteinizing hormone are elevated and decreased, respectively.

What Are the Stages of the Menstrual Cycle?

A woman’s menstrual cycle consists of four distinct phases:

Menstrual phase: During the first day of monthly bleeding, which is commonly referred to as “period,” you enter this phase. It is during this time that the uterine lining that was developed in preparation for pregnancy is discarded by the body. It usually lasts for five days on average.
Follicular phase: On the first day of your menstruation, an egg cell begins to form inside an ovarian follicle. This process normally lasts 13 days.
Ovulation phase: The ovary releases a mature egg during the ovulation period. There are 28 days in a cycle, and this usually occurs on day 14.
Luteal phase: After ovulation, this period lasts about two weeks. The luteal phase concludes with menstruation and the beginning of a new cycle if a woman does not conceive.

Menstruation days are included in the follicular phase, according to some sources, which classify the menstrual cycle as having only three phases.

How Do Hormones Change During the Menstrual Cycle?

All of the menstrual cycle’s stages are triggered by variations in hormone production. During the follicular phase and following ovulation, estrogen and progesterone levels rise, but if a pregnancy does not occur, these hormones fall dramatically in the final days of the luteal phase.

Aside from their direct actions on the reproductive system, these hormones have far-reaching impacts throughout the body. Before your period, the drop in estrogen and progesterone levels can have an impact on both your physical and emotional well-being.

Physical and Emotional Changes Before Your Period

When it comes to premenstrual symptoms, almost 90% of women report experiencing physical or emotional changes. Changes such as the following are possible:

Gas or bloating.
Breasts that are painful or swollen.
Diarrhea or constipation
Cramps.
Headache.
Clumsiness.
Noise and light sensitivity.
Memory and focus are affected.
Fatigue.
Mood disorders such as depression, anxiety, and irritability
Changes in the way people interact sexually are the driving force.
either too much or too little sleep
Changes in one’s hunger.

There is a wide range of time between the onset of these symptoms and the start of your menstruation. There is a chance that they will disappear within the first few days of menstruation but it is also possible that they will remain for several days.

Most women will notice some changes before their period, although they are usually minor and imperceptible in nature. Changes in both type and severity can occur at any point in time, not only during a particular menstrual cycle.

What Is PMS?

In the days leading up to your period, you may experience a wide range of uncomfortable symptoms known as PMS (Premenstrual Syndrome). Even though the severity of PMS varies greatly, for some women, the symptoms can have a significant impact on their daily routines and activities.

What Is PMDD?

There are at least five signs of the premenstrual dysphoric disorder, including major shifts in mood or emotional well-being. PMDD can lead to more serious issues in one’s professional, academic, social, or familial relationships.

How commons Are PMS and PMDD?

It is estimated that up to 12 percent of women experience mild symptoms of premenstrual syndrome (PMS). About 1% to 5% of women are thought to suffer from PMDD.

A woman’s chance of experiencing PMS or PMDD increases or decreases during the course of her life. The symptoms peak in the late 30s and early 40s, and are most common in the late 30s and early 40s.

Some menstrual cycles are more likely than others to be free of PMS symptoms for women. Nearly 75 percent of women are expected to suffer from PMS-like symptoms at some point in their lives, according to some estimates.

What Causes PMS?

We don’t know what causes PMS. Experts don’t know for sure why some women experience more severe symptoms, despite the fact that hormone levels are widely believed to be a factor.

One possible explanation is that a woman’s body reacts differently to variations in estrogen and progesterone. A possible explanation is the hormones’ interplay with other hormonal systems, such as metabolism. Serotonin deficiency, a neurotransmitter that transmits information through the brain and neurological system, is one of the possible causes of this disorder. It’s also possible that calcium or magnesium deficiency is a problem.

How Does PMS Affect Sleep?

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Having trouble sleeping is a common symptom of PMS. Premenstrual syndrome (PMS) is associated with an increased risk of sleeplessness in women. Excessive daytime sleepiness and drowsiness during their menstrual cycle may be caused by a lack of sleep.

Some women have a hard time sleeping due to the effects of premenstrual syndrome (PMS). A lack of energy and exhaustion, as well as emotional swings like depression during their menstrual cycle, may cause them to sleep excessively (hypersomnia).

Around 70 percent of women with PMDD experience insomnia-like symptoms before their period, and more than 80 percent report feeling exhausted.

Why Does PMS Affect Sleep?

Researchers aren’t entirely sure why PMS disrupts sleep, but studies have discovered possible causes.

Women with premenstrual syndrome (PMS) may have trouble falling asleep and a greater number of sleep disturbances as a result of hormonal changes. The late-luteal phase (during which PMS symptoms are most prevalent) has been demonstrated in numerous studies to be the most disruptive to women’s sleep.

Premenstrual and menstrual hormones can disrupt sleep by altering body temperature and melatonin synthesis. In the late luteal phase, progesterone increases body warmth to the point that it can disrupt sleep. Melatonin, a hormone that regulates the body’s circadian rhythm and sleep patterns, is altered during the menstrual cycle, according to certain studies.

Some studies have indicated that women with premenstrual syndrome (PMS) exhibit aberrant sleep architecture, which indicates that they proceed through the stages of sleep improperly. During the late-luteal phase, for example, it has been discovered that some women have reduced rapid eye movement (REM) sleep. REM sleep is connected with vivid dreaming because of its high levels of brain activity. Even if you don’t have PMS, your sleep patterns may be altered.

Hormone variations that are more rapid in some women before their period have been linked to disturbed sleep, according to a study. Some women’s premenstrual sleep troubles may be caused not only by the changing hormones themselves but also by the rate at which those hormones are changing.

Pre-period sleep problems must also take mood swings into account. Anxiety and depression are common side effects of PMS, as is difficulty sleeping. As a result of these mood shifts, women may experience that they have a more difficult time falling asleep or waking up feeling rested.

As many as 14% of women suffer from heavy menstrual cycles that result in considerable blood loss. They may have to get out of bed in the middle of the night to change pads or tampons, and they may be more concerned about stains on their linens or mattress from midnight accidents.

Better Sleep Before, During, and After Your Period

Despite the fact that insomnia is frequent throughout the menstrual cycle, there are steps you can do to improve your sleep at any time of the month.

Sleep Hygiene

Healthful sleep habits are a frequent method for improving sleep. To do this, you’ll have to rethink your routines, habits, and surroundings in order to make them more favorable to getting enough sleep.

Consistent sleep schedules, avoiding excessive caffeine, spending time outdoors, dimming the lights in your room, and creating a calming nighttime ritual are all examples of good sleep hygiene practices.

Preventive measures such as improving your sleep hygiene before your period even arrives can be helpful. If you’re suffering from insomnia due to PMS, it’s unlikely that improving your sleep hygiene will help, but it can help you sleep better and more soundly.

Before Your Period

Having trouble sleeping is most prevalent in the days leading up to your period. A nutritious diet, regular exercise, stress management strategies such as deep breathing, and drinking enough water can all help alleviate the symptoms of PMS and make it easier to deal with.

For those with more severe PMS or PMDD symptoms, doctors may recommend drugs or nutritional supplements that help them sleep better. Some women with PDD may benefit from light treatment, in which a bright lamp is used to alter the circadian rhythm.

In order to make an informed decision regarding the best treatment for their specific circumstances, any woman having bothersome PMS symptoms, including sleep problems, should speak with a doctor. A doctor can explain the benefits and drawbacks of various medications.

During and After Your Period

Many women find that their PMS symptoms reduce or disappear within a day or two of their period starting. Continuing treatment for PMS throughout menstruation may be necessary if the symptoms persist.

Absorbent pads developed for overnight use may be beneficial for women who have heavy periods or are concerned about bleeding in the middle of the night. Women who are concerned about stains on their mattresses may benefit from the use of a mattress pad or protector.

It’s possible to get back on track with good sleep habits once the symptoms of PMS have subsided, which can help you get a good night’s sleep on a regular basis and restore your energy in the days leading up to and during your period.

Perimenopause and insomnia

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Perimenopausal women experience irregular menstrual cycles due to the frequent fluctuations in their hormone levels that accompany this stage of life. This can lead to night sweats and hot flashes, which are sensations of warmth that spread across your body at nighttime. Your sleep may be disturbed as a result of this.

How to deal with PMS insomnia

Keep a diary of your symptoms for a few months to see if your insomnia is related to your menstrual cycle. Menstrual cycles are a good indicator of how you’re feeling each day.

This will help you determine if your menstruation is linked to sleep issues. It also means that if you’re talking to a doctor, you have a list of symptoms to refer to.

PMS insomnia can be managed by following these guidelines:

Try to get more sleep and rest in the days before your period.
More physical activity is needed.
Before and during your period, try to receive as much sun as possible.
Maintain a balanced diet.
Consume more calcium-rich foods and less sodium- and sugar-rich ones.
Alcohol and caffeine should be reduced.
Melatonin deficiency has been linked to PMS in certain women. Consult your physician before beginning a melatonin regimen.
You don’t have to worry too much about your insomnia. Keep in mind that this is just a phase and that things will get better once your cycle is done.

Also, try several forms of relaxation therapy. These include:

Exercises to help you relax your mind and body.
Yoga.
Meditation.
Massages.
Biofeedback. Sensors are used to teach you how to take control of your body’s uncontrollable functions.
Self-hypnosis.

FAQs

Is it normal to get insomnia before your period?

Seventy percent of all women report that their sleep patterns alter in the days leading up to the start of their period. A few days before their period, many women begin to experience cramping and dizziness. Premenstrual syndrome may manifest itself solely in a woman’s inability to sleep (PMS).

In the United States, between 20% and 40% of women report having symptoms of PMS. 3 to 8 percent of people suffer from severe symptoms. The premenstrual dysphoric disorder is the medical term for this (PMDD).

Emotional responses such as the following are also common PMS symptoms:

Anxiety.
Confusion.
Irritability.
Furious outbursts of emotion.
Depression.
Reluctance to engage in social activities.
The fluctuation of one’s sexual desire.
More time for snoozing.
Mood swings that make you want to weep.‌

The following are examples of physical symptoms:

Fatigue.
Headache.
Constipation.
Bloating and weight gain.
Tenderness in the breasts
Cravings for food
Skin conditions.

Why does PMS give you insomnia?

1.25 times more women than males suffer from sleeplessness. Menstrual periods may be to blame for this.

Hormonal shifts. Estrogen and progesterone are the primary regulators of your menstrual period.

Your progesterone levels rise in the week leading up to your menstruation. Your body begins to get ready for a possible pregnancy. Your progesterone levels drop rapidly if you do not get pregnant. When the lining of your uterus is shed, your period begins.

The sleep-inducing properties of progesterone are well-documented. PMS insomnia may be caused by a decline in progesterone levels right before your menstruation.

The body’s core temperature rises or falls. Sleep and body temperature are intertwined. As you get closer to bedtime, your core temperature naturally drops. You’ll be able to get into the deepest stages of sleep when your body temperature drops.

Your core body temperature fluctuates during your menstrual period. After ovulation, the temperature rises by roughly 0.3 to 0.7 degrees Celsius and remains elevated until your menstruation arrives.

After that, your core temperature returns to its normal range. Your sleep may be disrupted since your body temperature rises at this time of the month.

Syndrome of polycystic ovaries (PCOS). It is possible to have irregular menstrual cycles, low progesterone levels, and high testosterone levels if you have the polycystic ovarian syndrome. As a result, your sleep problems may get worse.

PCOS has also been linked to an increased risk of sleep apnea, according to some research. These are the times when you pause your breathing during slumber.

As many as 400 of these brief pauses in breathing may occur over the night. But even if they may not wake you up, they may still disrupt your sleep. Some of the symptoms are: