From cramps to breast tenderness, from increased appetite to low mood, periods; It is much more than a bleeding process on certain days of the month. Sleep problems, especially associated with menstruation, are quite common.
In this article , we have compiled both the sleep problems we experience during the days we bleed and the effects of the menstrual cycle on our sleep. Good reading!
Sleep problems can be experienced quite a lot in this period, which starts about 1 week before the PMS, or menstrual period, and has the taste of menstruation preview. According to studies, 7 out of 10 people state that there are changes in their sleep patterns 3-6 days before their menstrual period.
(If you want to review our article on PMS in detail, you can click here . We also left a link in the References section.)
If you have a standard sleep pattern and only notice that your sleep patterns are disrupted when your period is approaching or during your period, your menstrual cycle may be responsible. According to research by the US National Sleep Foundation, 30% of people experience sleep disturbances during their period. In the PMS period, the probability of experiencing insomnia doubles. Premenstrual Dysphoric Disorder (PDD) , that is , people who feel high physically and mentally as their menstrual period approaches, insomnia rates can reach 80%.
Of course, changes in sleep patterns are not only related to the menstrual period. Factors such as stress and excessive coffee consumption are also included in love.
During the average 28-day menstrual cycle, hormones fall and rise. 1 week before menstruation, the level of progesterone in the body rises and decreases with menstruation. At the end of the period, it starts to rise again. This decrease in the level of progesterone in the body is the cause of insomnia during menstrual days. Of course; Progesterone isn't the only hormone that can affect sleep.
During the menstrual period, the body temperature rises to a certain extent. This increase in temperature can affect sleep patterns. The reason of this; changes in estrogen levels. The part of the brain that regulates body temperature is affected by estrogen levels. If estrogen levels are low, you may experience hot flashes and night sweats. This can impair sleep quality.
What can you do to fix the relationship between menstruation and sleep?
Although it may not sound very pleasant, you can take a cold shower before going to bed or lower the room temperature by opening a tiny window.
You may prefer caffeinated and alcoholic beverages less than usual.
You can reduce salt and sugar consumption and focus on calcium-containing foods.
You can keep yourself active and take a walk to take advantage of the daylight.
By keeping a menstrual diary, you can plan the days you anticipate having sleep problems. By sleeping more before sleepless days, you can invest in your future days and rest yourself more than ever before.
If you are having trouble solving it alone, you can consult a specialist to have your hormone levels checked and include supportive supplements in your daily routine.
Mood swings and cramps are some of the most common symptoms of PMS. However, hormonal changes during the menstrual cycle can cause few problems except on bleeding days, while it can cause you to hardly sleep during menstruation.
Sleep soundly, comfortable butts to all women living on the planet Kiklou.