6 Ways to Overcome Your Period Insomnia

Ever noticed that you find it harder to sleep when you are on your period? Or even struggle to get to sleep at all? Well, it's not all in your head, as period insomnia is a very real and very tiresome issue that us women unfortunately experience. 

Just when you thought you had enough to deal with when your time of the month rolls around like bloating, cramps, and just generally feeling a bit ‘meh’, we can now also throw being kept up all night into the mix.

So, whether you have been experiencing period insomnia for a while or have just recently noticed it happening, don't worry, as help is on hand. We have put together 6 ways to help you banish those sleepless nights and help you sleep better than a baby. 

What is Period Insomnia?

If you’ve ever noticed that you struggle to fall asleep or stay asleep more than usual during your period, then you’ve probably experienced period insomnia. 

We all know that a lack of sleep is bad for our health and PMS during your period is not exactly conducive to a great night's sleep. 

But period insomnia is especially tough because when we are on our period we rely on restful sleep more than ever, so that we can feel refreshed, rejuvenated and ready to face the day. 

What is the Cause? 

As you’ve probably guessed, it's all to do with your hormones. Your progesterone and oestrogen levels fluctuate throughout your monthly cycle, which has an impact on your sleep or potential lack of it. 

In the days leading up to your period, your progesterone levels drop. This is the main cause of period insomnia and PMS symptoms. 

But you don’t have to accept sleepless nights as a normal part of your monthly cycle.

Here are our tips on how you can get some much-needed beauty sleep, even during your period.

1. Keep the Blue Light at Bay

You’ve heard it before - no screens before bedtime. But let’s be honest, scrolling through Instagram and TikTok or watching a late-night Netflix show can be all too tempting, especially when you're lying in bed, trying to distract yourself from not being able to sleep.

But all that blue light from your phone, laptop, or TV is making it 100 times worse. Blue light tricks your brain into thinking it's daytime, which in turn messes with your melatonin levels - your body's sleep hormones, thus making your insomnia worse.

So, as hard as it is, stop your screen time at least an hour before bed. We know it’s tough, but your future well-rested self will thank you.

2. Stick to a Sleep Schedule

When it comes to sleep, consistency is key, and your body’s internal clock, known as your circadian rhythm, loves a solid sleep routine. Going to bed and waking up at the same time every day can help regulate your sleep patterns, even when your hormones are not playing ball. 

While it's not always possible to stick to the same sleep routine, particularly at the weekend, it's an excellent idea to get your sleep schedule together in the week leading up to your period so that your body is well-prepared.

3. Cool It Down

When you are on your period and the cramps are coming in thick and fast, all you want to do is snuggle up under a million blankets and get nice and cosy with a hot water bottle. But this could actually be detrimental. 

Science says that a cooler room is best. It can not only help you fall asleep but help you sleep better. When your body cools down, it signals that it’s time to sleep, helping you to drift off to the land of nod. So, keep cool and set your thermostat to low. 

4. Ditch the Daytime Naps

When your period has you feeling drained, a nap can feel like a lifesaver. But if you’re struggling to sleep at night, that midday snooze could be making things worse.

Naps, especially long ones, mess with your sleep/wake cycle and make it difficult to fall asleep at night, whether you are dealing with period insomnia or not. So instead, try to power through and reward yourself with a full night’s sleep at the end of a long day.

5. Have an Orgasm

Yes, you read that right. If counting sheep isn’t doing the trick, maybe it’s time to try something a bit more fun. Orgasms release endorphins and oxytocin, which can reduce stress and make you feel all warm and sleepy, helping you to peacefully drift off.

Plus research, aptly named the Menstrubation Study, found that getting off even helps to relieve period cramps (if you needed any more of a reason to give it a try). 

6. Get to the Root Cause

While all the above tips can help, let's be honest: the main reason for your lack of sleep has to do with the changes to your hormones. Making sure that your hormones are balanced during your period, and you have enough progesterone, will ensure you get a good night's sleep along with alleviating your PMS. 

Struggling to sleep during your period? We can help.

At Hormones + You, we offer personalised hormone treatments delivered straight to your door. If you're struggling with period insomnia or other hormone-related issues, then start an online consultation now and explore our natural hormone solutions to help you banish your PMS, sleep better, and feel at your very best.