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

For the last few years I had been wondering why.the.hell I was experiencing clock-work insomnia right before my period – sometimes the week before my period. 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 crazy.

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.

5 tips to combat

menstrual insomnia

[yes, it’s a thing!]

Track your menstrual insomnia cycle

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

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 able to make the necessary adjustments to keep it at bay.

Exercise more

Cardio 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.

Skip the caffeine

How dare I go there.

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.

Yep…. orgasm, girl

You know that feeling after an intense release? Yeah, well, give that a go right before bed. It may not be the kind of cardio like running on a treadmill, but it’s close enough. And it actually helps you relax – relieving tension, stress and menstrual cramps.

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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.

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.

Make yourself some bedtime chamomile tea, take a warm bath, nicely ask bae for a massage, or listen to soft ambient music. Do what you have to do to make your bedtime routine more inviting, pleasant and relaxing.

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