5 Tips To Combat Menstrual Insomnia [Yes, It’s A Thing!]

Do you often struggle with disruptive sleep or insomnia right before your period? I feel you.

For years I had been wondering whyyyyyy I was experiencing clockwork insomnia right before my period – sometimes the week before my period and even into the day it begins. As if that time of the month isn’t already frustrating and debilitating enough, add on a few nights of intermittent or no sleep and it’s no wonder we turn into cray cray. No, but really, menstrual insomnia is a thing if you didn’t know. 

During ovulation, Estrogen – like an energy supplement – is given an extra kick, and is much to blame for sleep disturbances. Following ovulation, Progesterone rises which actually is known for causing drowsiness.

Uh…. I guess I’m missing out on that hormone???

Then just a few days before our period, both Estrogen and Progesterone levels drop significantly, which is known for why many women suffer from insomnia days prior or during the first few days of their period.

My body definitely works slightly different, because when my period officially starts it is like the building pressure in a balloon finally deflates – allowing me to sleep soundly like a BABY. Otherwise, that pressure builds up and peaks the week before and days prior to my period.

Hellooooo, insomnia.

Nonetheless, menstrual insomnia is actually normal, and greatly affects about 30% of women during their menstrual cycles. Not that this is something we should simply endure, but instead it is our body’s way of telling us we need to make a few adjustments to our lifestyle in order to accommodate our hormonal cycle.

Here are 5 ways to keep your menstrual insomnia in check before your period

Track your menstrual insomnia cycle

I know, like you already keep track of enough things in your life, right?

What I mean is… start pinpointing when during your cycle you tend to experience insomnia. I’m talking down to the actual day – whether that be at the peak of ovulation or that 2-3 day window right before your period starts.

Once you know it’s coming, you’ll be more prepared for it and be able to make the necessary adjustments to keep it at bay or tackle it before it has its chance to steal your precious Z’s.

As for me, I use the Flo app, but there are many others out there!

Exercise more

I hear you, because if you’re like me, I start with PMS and bloating during my luteal phase, which means I am NOT in any kind of mood for rigorous activity. Make it make sense, but I am more tired during the day and, physically, I’m sensitive to burn out.

So as much as I loathe it this time of the month, certain exercises actually help give me that little bit more energy to keep me going through the day and actually more tired and restful at night.

A little bit of cardio goes a long way, especially if you’re struggling with menstrual insomnia. Exercise gets the blood circulating, which can also promote the stages of deep sleep. Amp up your workout routine after ovulation and right before your period, so you can also feel more energized throughout the day and easily feel tired come nighttime.

Lay off the alcohol

Sorry, girl, but that glass of wine may be doing you more harm than good. While alcohol may seem to have sleep inducing effects, in this case double negatives don’t really make a positive. Cut out those adult beverages during and around the times you would normally experience your menstrual insomnia.

For me, when I cut out the alcohol, I noticed immediate changes right away. And 3+ years later, I only have alcohol on special occasions, and even that’s a glass of wine, a beer or two.

Kicking alcohol to the curb was an easy cold-turkey thing to quit when I realized how much it was disrupting my health all around.

Skip the caffeine

How dare I go there. I know, don’t hate me since I already shamed booze.

As a coffee lover, I’m beside myself about having to curb my caffeine intake during the time of the month where I am actually the most exhausted, yet have trouble sleeping. The thing is, a study shows that caffeine actually worsens your PMS symptoms and fluctuates your hormone levels.

I’m just saying, there would be no need for that extra cup of coffee or energy drink if you were prioritizing your body in getting the good night sleep that it desperately needs at this time.

SOOOO….I’m not going to necessarily say to cut it out completely, but I will say that curbing it as much as you can (even if with replacements) will do you wonders. Instead, have lots of tea on hand for during that time. Day time teas that offer you energy support are green, black and ginseng, while nighttime teas to help you relax and sleep would be ones like chamomile, passionflower or even lemon balm.

For added menstrual support, be sure to include raspberry leaf – no exceptionsssss.

Get that oxytocin!

This is the Love hormone. It also contributes to positive feelings, improved sleep and bonding. So, I’ll say it without actually saying it, but…this is your sign to *get yours*, girl. And give that a go right before bed.

It’s said that women are more responsive to oxytocin during the follicular phase when estrogen is high (before and during ovulation), while in the luteal phase progesterone makes it a lot harder to utilize, especially when hormones are basically going through a reset (dropping) right before your period.

Or, alternatively, implement magnesium in your daily regimen during this time!

Adjust your bedtime routine

Make small, pivotal adjustments to your bedtime routine. Try turning off the TV a couple hours before bed, dimming your lights once the sun goes down, or turning off your phone instead of aimlessly scrolling on social media in bed. I see you, girl.

The problem might be that you are never allowing your body and mind to wind down – especially during a time where your hormone fluctuations already make that more difficult. Don’t add fuel to the fire by glaring into LEDs til all odd hours.

More important, stick to a routine that helps you unwind, especially around that time. Listen, if that means those three days are OFF LIMITS to staying out late, your body and mind will thank you – trust me. At now 30-something, I look back and regret how much I took a full night’s sleep for granted in my 20’s.