How your menstrual cycle impacts your sleep?

There's nothing better than a good night's sleep, right? When you wake up feeling refreshed, you feel like you can take on the world. But how often do you have nights where you toss and turn in bed? You can drink all the chamomile tea in the world (don't do that!), but sometimes sleep just seems impossible. And the worst part is, sleepless nights can make the next day awful too. Think irritability, poor focus, headaches, and fatigue.

Did you know that your hormonal cycle can affect your sleep? Everyone experiences this differently, but depending on where you are in your cycle, your hormones can either improve or disrupt your sleep quality.

Now you're probably wondering: when is my sleep at its best, and how can I optimize it? Keep reading to find out more!

Sleep and hormones

Studies Studies have shown that changes in sleep quality are often linked to the menstrual cycle. Especially during the premenstrual phase and menstruation, women may notice that their sleep is less deep and restful, especially if they suffer from premenstrual symptoms or painful menstrual cramps.

Our sleep pattern is regulated by the circadian rhythm , or our 24-hour sleep-wake cycle. This rhythm is strongly influenced by two key hormones: estrogen and progesterone , which are present in varying levels throughout your cycle.

During some phases of your cycle, these hormones help improve your sleep quality. At other times, they can disrupt your sleep. Below is an overview of what to expect during each phase of your cycle.

Follicular phase (spring), just after your period

What's happening?

After your period, your estrogen and progesterone levels are low, which creates a "reset" phase for your body. As you progress through this phase, your estrogen levels gradually rise.

This is a period when your sleep quality is often good. Rising estrogen can help improve your mood, stimulate your brain, and boost your energy levels. At the same time, it stabilizes your body temperature, promoting a good night's sleep.

Tip:

While you may feel more energetic, that same increased energy can also lead to mild overstimulation, making it difficult to fall asleep. A consistent evening routine can help with this.

Ovulation phase (summer), around ovulation

What's happening?

During ovulation, your estrogen and testosterone levels are at their peak. This can lead to increased confidence, energy, and even more intense dreams—including sexual dreams. However, your body temperature rises slightly (by 0.3-0.5°C), which can make your sleep a little more restless.

Tip:

Make sure your bedroom is cool, as your elevated body temperature can affect your sleep. Ventilate well or use a cooling mattress to stay comfortable.

Luteal phase (autumn), just after ovulation

What's happening?

After ovulation, the hormone progesterone rises sharply. This hormone has a calming effect and helps you fall asleep more easily and sleep longer. Many women experience more deep sleep (non-REM sleep) during this phase, which is important for physical recovery.

In the days leading up to your period, however, progesterone and estrogen levels drop again. This can lead to sleep problems such as waking up more often during the night, vivid dreams, or even hot flashes.

Tip:

If you notice your sleep worsens just before your period, try relaxing techniques like meditation or a warm bath before bed. Avoid caffeine during these times, as it can disrupt your sleep quality.

Menstrual phase (winter), the days when you lose blood.

What's happening?

During your period, your estrogen and progesterone levels are at their lowest. This can make you feel more tired, especially because your body is losing blood. Painful menstrual cramps, bloating, or headaches can also make it difficult to sleep well.

Tip:

Listen to your body and prioritize rest. Avoid intense workouts in the evening and try to maintain a regular bedtime. Magnesium can help relax your muscles and support your sleep.

A good way to reduce the impact of hormonal fluctuations during your cycle is to better understand your body and sleep patterns. We recommend keeping a sleep diary so you can track these changes throughout the month. Information is incredibly powerful, and when you understand your body's inner workings, you can work with it instead of fighting against it!

Important: When you take the pill you block your natural cycle, which means you will not experience all phases of your cycle.

How can you sleep better?

Here are some ideas:

• Maintain a consistent evening routine : unwind with decaffeinated tea, read a book, take a bath, listen to a sleep meditation, have sex with your partner—whatever helps you relax. Try to avoid your phone and TV right before bed. The light from those screens can disrupt your circadian rhythm.
• Don't stay awake in bed for more than an hour : if you find yourself lying awake staring at the ceiling, get up and sit in a chair in the dark. Let your thoughts drift away, and only then, when you feel sleepy, go back to bed.
• Make your bedroom a haven of tranquility : set your thermostat to a comfortable temperature (cooler is better), keep pets out of the bedroom, invest in a comfortable mattress and good sheets – set yourself up for true sleep success.

• Avoid coffee in the afternoon : Most people enjoy drinking coffee in the morning to wake up. But drinking coffee in the afternoon or evening can do more harm than good. If you still need that extra energy boost, try a ginger shot!
• Magnesium is your best friend : Studies show that magnesium supports the normal functioning of the nervous system. It also helps with the production of melatonin (the sleep hormone).

Have more questions about your menstrual health? Chat with us . We're here for you.