How our Menstrual Cycle Affects our Sleep Cycle

So many factors in our lives contribute to whether we have a good night's sleep. However, for those who bleed, our menstrual cycle can be one of the most significant contributors to whether you have a good night's rest.

Sleep provides the foundation for so many facets of well-being. It is the perfect starting point for cycle tracking. Understanding how our hormones impact our sleep and how to practise good sleep hygiene, especially when we are experiencing heightened disturbance related to our cycle, is an invaluable tool for boosting wellness. 

Only 50% of our survey respondents felt there was a direct correlation between how they slept and their cycle, demonstrating the need for better education in this area, particularly given the fundamental importance of good sleep. 

The science behind your hormones

FOLLICULAR PHASE WEEK 1 (Bleed):

Both estrogen and progesterone levels are lower during this phase than at any other point during the cycle. During this time, people who bleed report having decreased sleep quality. In addition, cramping, headaches and bloating can cause someone to have a restless night. 

FOLLICULAR PHASE WEEK 2: 

After your period, you may find yourself sleeping a little better. During this phase, your body is more likely to respond to the melatonin found in your body - the hormone that helps send us to sleep.

LUTEAL PHASE WEEK 3:

Sleep can be affected after ovulation. At this time, cortisol levels can increase, melatonin levels decrease, and body temperature is higher, which means that REM sleep can be disrupted. 

LUTEAL PHASE WEEK 4:

Sleep is most disturbed just before the period and is a common symptom of PMS. The sudden drop in progesterone affects the body's temperature control which in turn impacts sleep quality. 

How to sleep better during your period

• Consider changing your bedtime routine. This could include introducing self-care, warm baths, ambient noises, self-pleasure or reading a book.

• Stay Hydrated and cut back on caffeine at least 6 hours before you intend to sleep.

• Consider playing around with temperatures. For example, introducing a hot water bottle or a fan to the room.

• Be mindful of your alcohol consumption.

• Avoid sugary foods whilst on your period.

• Don't FORCE IT, and avoid looking at screens.