Many women suffer from premenstrual insomnia, or difficulty sleeping before their period. Hormonal variations, physical discomfort, and emotional upheavals can all interfere with sleep.
Research says women who have PMS are at least twice as likely to experience sleeplessness before and during their period. As per US Department of Health and Human Services over 70% of women with PMDD have difficulty falling and staying asleep in the days preceding their period.
“Oestrogen and progesterone levels rise at specific periods of the month. An increase in these hormones may cause mood swings, anxiety, and irritation. Ovarian steroids are also responsible for altering functions in certain areas of the brain related to premenstrual symptoms. Serotonin levels affect mood. It is a chemical in the brain and gut that influences moods, emotions, and thoughts,” said Dr Reenu Jain, Senior Consultant, Department of Obstetrics & Gynaecology, Jaypee Hospital, Noida. If you're having trouble sleeping before your period, here are some tips to help you get better rest:
1. Establish a Relaxing Bedtime Routine
Create a calming bedtime routine to signal to your body that it's time to wind down. Activities such as reading, gentle stretching, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation can help prepare your mind and body for sleep.
Also read: Can You Have PCOS Even When You Get Your Periods Regularly?
2. Maintain a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
3. Create a Comfortable Sleep Environment
Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body and help alleviate any physical discomfort.
4. Limit Stimulants Before Bed
Avoid caffeine, nicotine, and alcohol in the hours leading up to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
5. Manage Stress and Anxiety
Practice stress-reducing techniques throughout the day to help calm your mind before bedtime. This could include journaling, practicing mindfulness, or engaging in gentle exercise like yoga or walking.
6. Watch Your Diet
Opt for light, easily digestible meals in the evening, and avoid heavy or spicy foods that can cause indigestion and disrupt sleep. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can also support overall sleep quality.
7. Limit Screen Time
Reduce exposure to electronic devices such as smartphones, tablets, and computers before bed, as the blue light emitted from screens can interfere with the production of the sleep hormone melatonin.
8. Stay Active
Regular physical activity can improve sleep quality and help reduce symptoms of premenstrual discomfort. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous activity close to bedtime, as it can be stimulating.
9. Try Relaxation Techniques
Experiment with relaxation techniques such as progressive muscle relaxation, guided imagery, or aromatherapy to help calm your body and mind before sleep.
Also read: Foods to Avoid During Menstruation: Here Are 7 Foods That Can Increase Discomfort During Periods
If premenstrual insomnia persists despite trying these strategies, or if it significantly impacts your daily functioning, consider speaking with a healthcare professional. They can help identify underlying causes and recommend appropriate treatment options, such as hormonal therapy or cognitive-behavioral therapy for insomnia (CBT-I).
Incorporate above tips into your routine, you can improve your chances of getting better sleep before your period and alleviate the symptoms of premenstrual insomnia.