Sleep and the menstrual cycle – why your sleep patterns vary depending on the phase

Do you find it harder to sleep before your period? You’re not alone. Many women notice that their ability to fall asleep or stay asleep varies depending on the phase of their cycle. These changes are often closely linked to your hormonal cycle.

Your menstrual cycle affects far more than just your period. Your sleep-wake cycle is also highly sensitive to hormonal fluctuations.

Two hormones in particular play a key role:

• Progesterone has a calming effect and can help you sleep.
• Oestrogens improve sleep quality and, amongst other things, regulate body temperature.

These hormones fluctuate throughout your cycle – and that’s exactly what might explain why you sleep better during some phases than others.

The follicular phase begins on the first day of your period and lasts until ovulation. During this time, oestrogen levels rise slowly, whilst progesterone remains low.

Many find this phase to be relatively stable:

• It’s easier to fall asleep
• Sleep remains more restful
• Energy levels and mood are often more balanced

Not every woman experiences it the same way – but for many, this is the ‘more sleep-friendly’ time of the cycle.

The luteal phase begins after ovulation. Initially, progesterone levels rise, but they fall again if pregnancy does not occur. It is precisely these hormonal changes that can affect sleep.

Typical symptoms during the second half of the cycle include:

• inner restlessness
• irritability
• mood swings
• physical discomfort

Many people report that they sleep less well before their period, wake up more frequently or feel less rested in the morning.

During the luteal phase, body temperature rises slightly. At the same time, the drop in progesterone affects the nervous system. The body is, in a sense, under greater strain – which can make it harder to fall asleep or disrupt a good night’s sleep.

Stress is also often felt more intensely during this phase, which can further affect the quality of sleep.

Scientific studies show that hormonal fluctuations can indeed affect the duration and quality of sleep. Problems sleeping through the night are particularly common in the days leading up to a period – even among people who do not experience severe PMS symptoms.

The extent of this link varies from person to person, but it can be easily explained by hormonal factors.

Spot patterns

Over several cycles, note when your sleep becomes more restless. A clear pattern often emerges just before your period.

Adjust your evening routine

In the second half of the cycle, many people are more sensitive to stress. Making a conscious effort to keep your evening calm can help you fall asleep more easily.

Pay attention to your body temperature

As your temperature is slightly higher during the luteal phase, a cooler bedroom can help you sleep.

Take symptoms seriously

If sleep problems are causing you significant distress or persist over a long period, it is advisable to seek medical advice.

Your sleep patterns change throughout your menstrual cycle – and that’s no coincidence. Whilst the follicular phase is often more stable, the luteal phase is more likely to bring restlessness or difficulty sleeping through the night.

If you understand which phase you’re in and how your body reacts, you can manage it more effectively – and better understand your sleep patterns.