Menstruation can have a significant impact on sleep quality. Cramps, pain, hormonal fluctuations, mood disorders... all these factors can disrupt rest during this period of the menstrual cycle. Yet quality sleep is essential to better manage menstrual symptoms and maintain a healthy hormonal balance.
In this article, find out why sleep is often disrupted during menstruation, the factors that influence sleep quality, and above all how to improve your sleep during this period.
Why is sleep disturbed during menstruation?
Sleep disturbances during menstruation are mainly linked to hormonal fluctuations. Just before and during menstruation, progesterone andestrogen levels drop drastically, which can have a direct impact on sleep.
Factors that disrupt sleep during menstruation :
- Menstrual cramps: abdominal or back pain can make it difficult to fall asleep and cause night-time awakenings.
- Hot flushes: Some women experience variations in body temperature during their period, which disrupts night-time comfort.
- Hormonal fluctuations: the drop in progesterone, which normally promotes sleep, can lead to insomnia or frequent waking.
- Mood disorders: menstruation can provoke anxiety, irritation or mild depression, making it harder to relax and fall asleep.
- Heavy discharge: Heavy periods may require frequent changes of protection, interrupting sleep.
The impact of poor sleep on the menstrual cycle
Poor sleep can not only worsen menstrual symptoms, but also deregulate the menstrual cycle itself. Lack of sleep disrupts the production of hormones responsible for regulating the menstrual cycle, notably progesterone and estrogen.
Consequences of poor sleep during menstruation :
- Increased menstrual pain
- Increased fatigue and lower energy levels
- Irritability and mood disorders
- Irregular menstrual cycle
10 tips for better sleep during your period
1. Adopt a suitable sleeping position
Certain sleeping positions can help reduce cramps and help you sleep better during your period.
- Fetal position: This position helps relax the abdominal muscles and reduces pressure on the lower abdomen.
- On your back with a cushion under your knees: This position aligns the spine and reduces back pain.
2. Use a hot water bottle or heating patch
Heat is an excellent way to relax uterine muscles and relieve menstrual cramps. Placing a hot water bottle on the lower abdomen or using a heating patch can promote deeper sleep.
3. Adapt your bedding
During menstruation, menstrual discharge can be heavy, which can cause stress due to the fear of staining the sheets. To avoid this:
- Use dark sheets.
- Add waterproof protection under the sheets.
- Wear a menstrual cup or menstrual shorts to prevent night-time leaks.
4. Avoid caffeine and alcohol
Caffeine andalcohol can disrupt sleep, especially during menstruation. Choose soothing herbal teas such as chamomile or peppermint to help you relax.
5. Stretch before bed
Gentle stretching or yoga postures can help relax muscles and reduce menstrual pain before bedtime.
Examples of stretches to do before bedtime:
- Child's pose (Balasana)
- Butterfly pose (Baddha Konasana)
- Twisting back stretch (Supta Matsyendrasana)
6. Create a relaxing ambience in the bedroom
The bedroom should be a place of relaxation, conducive to sleep. Here are a few tips for creating a soothing atmosphere:
- Reduce blue light from screens at least 1 hour before bedtime.
- Use lavender or chamomile essential oils to promote relaxation.
- Maintain a cool room temperature (around 18°C).
7. Practice deep breathing
Deep breathing techniques can help reduceanxiety and promote rapid sleep.
Example of a breathing technique:
-
Breathing 4-7-8 :
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly for 8 seconds.
8. Take a hot bath before bed
A warm bath can help relieve muscular tension and promote rapid sleep.
Add a few drops oflavender essential oil or Epsom salts to enhance the relaxing effect.
9. Watch your diet
Certain foods can aggravate bloating and cramps, disrupting sleep.
Preferred foods :
- Magnesium-rich foods (almonds, spinach, avocado)
- Infusions of chamomile, ginger or peppermint
- Omega-3-rich foods (oily fish, walnuts, flaxseed)
Foods to avoid :
- Caffeine
- Refined sugars
- Fatty and processed foods
10. Try natural supplements
Some natural supplements can help improve sleep quality during menstruation:
- Magnesium: To reduce cramps and promote relaxation.
- Melatonin: To regulate the sleep cycle.
- CBD oil: Soothes pain and reduces anxiety.
Summary
Sleep can be severely disrupted during menstruation, due to cramps, hormonal fluctuations and mood disorders. However, it is possible to adopt suitable wellness rituals to improve the quality of your sleep:
| Board | Effect |
|---|---|
| Adopt a suitable position | Reduces abdominal pain |
| Using a hot water bottle | Soothes menstrual cramps |
| Creating a relaxing atmosphere | Helps you fall asleep quickly |
| Practice stretching | Relaxes muscles and reduces tension |
| Watch your diet | Reduces bloating and cramps |
References
- Blakey, H., et al. (2010). Menstrual Pain and Sleep Disorders: The Connection. Journal of Women's Health. Available here
- Proctor, M., et al. (2009). Managing Menstrual Pain with Lifestyle Changes. Cochrane Database of Systematic Reviews. Available here
- Harel, Z. (2006). Dysmenorrhea in Adolescents and Young Adults: Etiology and Management. Journal of Pediatric and Adolescent Gynecology. Available here
- Johnston-Robledo, I., & Chrisler, J. C. (2013). The Impact of Menstrual Cycles on Sleep Patterns. Sex Roles. Available here
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