![]() “Unfortunately a lack of sleep can also exacerbate symptoms, worsening sleep and negatively impacting daily energy,” he explains. The relationship between sleep and your menstrual cycle is a two-way street, according to Wu. “For some people, headaches and changes in hormones can make it harder to sleep on your period,” Brighten says. “Concerns about blood loss (bleeding through a tampon or pad on your bed), cramps, bloating and breast discomfort can disturb comfort and sleep,” says Demosthenes. Still, you may have some sleep issues on your period, too. Researchers attribute this mostly to changes in progesterone levels that occur during this part of your cycle. Is Your Menstrual Cycle Hard On Your Sleep?Īlthough you might assume that you’d get your worst sleep during your period when you’re cramped and bloating, research suggests that it’s actually the late luteal phase-roughly the week leading up to your period-when sleep may be the hardest to come by. However, Wu notes that “more research is needed.” As such, changes in melatonin production can drastically impact sleep. Levels typically rise in the evenings to induce sleep and lower in the mornings to promote wakefulness. Melatonin is a key regulator of your body’s circadian (sleep and wake) rhythm. In addition to premenstrual syndrome (PMS) symptoms making it difficult to sleep in the lead-up to your next period, Wu says that low levels of progesterone and estrogen could inhibit the production of melatonin, another hormone that’s closely intertwined with sleep. “These symptoms may make it difficult to have a good night’s sleep.” Lauren Demosthenes, OB/GYN and Senior Medical Director at Babyscripts. “Hormone changes, along with sleep disturbances, may cause fluid retention, headache, bloating and depression,” says Dr. Temperature regulation, while significant, isn’t the only reason you might find it’s harder to sleep during this part of your cycle. “The late luteal phase, or three to six days before you expect your period, most common time in the cycle to experience difficulty falling asleep, staying asleep or reduced quality of sleep,” says Jolene Brighten, naturopathic endocrinologist and author of the recently-released women’s health manual Is This Normal? “This is due to the shifts in progesterone that can affect temperature regulation and neurotransmitters that support sleep.” The reason this happens might not be exactly what you’d think. “With a steeper increase in progesterone levels from the follicular to the mid-luteal phase being associated with increased time awake during the night in the late luteal phase,” he adds. The luteal phase is characterized by decreasing estrogen levels and rising progesterone levels, Wu explains. In this latter half of your cycle, restful sleep may be a bit more difficult to come by. Luteal Phase (Days 15-28)Īfter you ovulate, the luteal phase begins. Sleep issues during this part of your cycle, particularly after your period is over, probably aren’t related directly to your menstrual hormones. Around day 14, your body will release an egg and you’ll be at your most fertile, with peak estrogen levels. Once your period is over, estrogen levels start to rise. Even if you have monthly bleeding, your body doesn’t release an egg.) (This is different if you’re on hormonal birth control. The initial five days of the follicular phase are your period, when the uterus sheds its lining after the egg released during your last cycle fails to become fertilized. The first half of your cycle is a busy one for your body.
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