Have you felt tired or restless a few days before your period? Have you been noticing that sleep is evasive no matter how tired you are? Well, rest assured, you are not alone. According to the Sleep Health Foundation, up to 7 in 10 women say that their sleep changes just before their period (3 to 6 days before the period starts). Sleeping is a time when your body finally gets a chance to refuel for the next day. Disrupted sleep for 3 to 6 days at a time becomes a significant problem that may begin to affect other aspects of your life. However, by understanding the effect your cycle has on your sleep patterns, you may be able to anticipate and address these problems.
Disturbed sleep can be associated with premenstrual syndrome (PMS). While sleep and PMS symptoms vary greatly between individuals, there is a basic set of guidelines to keep in mind as you learn about your unique sleep and menstrual cycles.
As with most things, sleep and your cycle are unique to you and your body.. The best way to understand your body is to keep track of your mood, sleep cycle, and other symptoms. Tracking allows you to find what works for you and what doesn’t. It also makes it easier to notice any abnormalities early and you will have a record if you visit your doctor.
How does premenstrual syndrome (PMS) affect your sleep?
- Hormone changes (significant drops in Progesterone levels)
- Reduced REM sleep
- Harder to fall asleep and stay asleep
- Increased anxiety and stress
- Restless on the days leading up to your period
How to track your sleep and your cycle:
Tracking tools can help you identify the changes your body goes through in a full cycle by recording your holistic health data. There are multiple ways to track your period, and you should pick one that works best for you.
Use an app on your personal device. Pictured below is the Flo Period tracker app which — after comparing multiple options — I found to be the best free option to keep track of everything related to your menstrual cycle. You’re able to pick from a variety of default options to describe your mood, symptoms, and more. These could all be factors that play a role in your menstrual cycle and ones that consequently affect your sleep. The tracker also has an added bonus of predicting the start of your next cycle so you won’t be caught off-guard!
Note: If you want a simpler tracker, your phone’s built in health app will likely also contain a way to record your period.
Use a bullet journal or chart. If you don’t feel like using technology to keep track of your period, you can always go old school and put pen to paper. Below is a list of some questions you should ask yourself each day. It’s important to be as honest as possible with yourself. This list is not extensive, so feel free to modify it to your needs.
- How do I feel today?
- How much exercise have I gotten?
- How much sleep did I get last night? Do I feel well-rested or tired?
- When did my period start and end?
- How heavy is my period and are there any abnormalities?
You could also further customize your list to include medications, birth control, productivity levels, stress levels, caffeine/alcohol intake, etc.
How can you combat these changes in your cycle?
Consuming caffeine just before and during your period can cause vasoconstriction (the narrowing of blood vessels) which can worsen period symptoms. Try and cut down on caffeine during your period to avoid sleep disruptions as a result of generalized discomfort.
Regular alcohol consumption during periods can cause large fluctuations in your hormones (especially estrogen, progesterone, and testosterone). Cutting out alcohol during your period also increases your risk for PMS and reduces your chance of dehydration!
Featured Image by middlehouse
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