How your menstrual cycle impacts your sleep?

There’s nothing better than a good night’s sleep, am I right? When you wake up feeling refreshed and rested, it feels like you can take on the world.

But how often do you find yourself lying awake, tossing and turning? You can drink all the chamomile tea in the world (don’t, though!), but sometimes sleep feels impossible. And the worst part? Sleepless nights often lead to rough days filled with irritability, lack of focus, headaches, and exhaustion.

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 might improve your sleep—or disrupt it completely.

Now you’re probably wondering: When is my sleep at its best, and how can I optimize it? Let’s dive in to find out!

Sleep and Your Hormones

Research has shown that fluctuations in sleep quality are closely linked to the menstrual cycle. Many women notice poorer sleep, especially during the premenstrual phase or menstruation itself, particularly if they suffer from PMS symptoms or painful cramps.

Our sleep-wake rhythm, also known as the circadian rhythm, is regulated by hormones such as estrogen and progesterone, which fluctuate throughout your cycle. In some phases, these hormones improve sleep quality, while in others, they can disrupt it.

Here’s what you can expect during each phase of your cycle:

Follicular Phase (Spring) – Right After Your Period

What’s happening?

At the start of your cycle, your estrogen and progesterone levels are low, giving your body a "reset" moment. As the follicular phase progresses, estrogen levels gradually rise.

This is a time when sleep quality is often at its best. Rising estrogen helps boost your mood, sharpen your mind, and increase your energy. It also stabilizes your body temperature, which promotes restful sleep.

Tip:

While rising energy levels can feel great, they may also lead to overstimulation, making it harder to wind down at night. Establishing a consistent bedtime routine can help.

Ovulation Phase (Summer) – Around Ovulation

What’s happening?

During ovulation, estrogen and testosterone peak, boosting your confidence, energy, and even libido. This may also lead to more vivid dreams—including erotic ones! However, your body temperature rises slightly (by about 0.3-0.5°C), which can make sleep less comfortable.

Tip:

Keep your bedroom cool to counteract the higher body temperature. Use a fan, breathable bedding, or a cooling mattress to stay comfortable.

Luteal Phase (Autumn) – After Ovulation

What’s happening?

After ovulation, progesterone levels rise sharply, which is good news for sleep. Progesterone has a calming effect and promotes deeper, non-REM sleep that supports physical recovery.

However, in the days leading up to your period, progesterone and estrogen levels drop. This hormonal dip can disrupt your sleep, causing you to wake up more frequently or have more emotional dreams.

Tip:

If your sleep suffers in the days before your period, try relaxation techniques like meditation or a warm bath before bed. Avoid caffeine, as it can make falling asleep even harder.

Menstrual Phase (Winter) – During Your Period

What’s happening?

During menstruation, estrogen and progesterone levels are at their lowest. This can leave you feeling more fatigued, especially as your body loses blood. Menstrual cramps, bloating, or headaches can further disrupt your sleep.

Tip:

Listen to your body and prioritize rest. Avoid intense evening workouts, and aim for a consistent bedtime with 7-8 hours of sleep. Magnesium supplements can help relax your muscles and support better sleep.

Understanding Your Sleep Patterns

A great way to minimize the impact of hormonal fluctuations on your sleep is to better understand your body and its rhythms. Consider keeping a sleep journal to track changes throughout your cycle. The more you know, the better equipped you’ll be to work with your body, not against it.

One thing to note: if you are on the pill, know that it will block some natural hormonal patterns, which means you won’t experience the four phases of a natural cycle.

How to sleep better

Here are a few ideas:

• Have a consistent bedtime routine: Wind down with a decaf tea, read a book, have a bath, listen to a sleep meditation, have sex with your partner – whatever helps you relax. And remember to avoid using your phone or watching TV right before bed. The light from the screen can mess with your circadian rhythm
• Don’t stay awake in bed for more than an hour: If you find yourself lying awake and staring at the ceiling (or fuming as you listen to your partner snoozing away next to you!), get up and sit in a chair in the dark. Let your mind race in the chair and then, when you’re feeling sleepy, go back to bed.
• Make your bedroom a sleep oasis: Set your thermostat to a comfortable temperature (cooler is better), keep pets outside the bedroom, invest in a comfortable mattress and good sheets – basically, set yourself up for success
• Avoid coffee in the afternoon: Most people drink coffee in the morning to help them wake up, but caffeine consumed after 2pm or in the evening can cause more harm than good. Try a ginger shot to get energised if you’re struggling mid-day.
• Get regular exercise: Exercise can help improve sleep quality. We know that exercising when you feel tired might seem counter intuitive, but give it a try. It doesn’t need to be a 10 mile run. A yoga class or walk in nature can do wonders to improve your sleep quality.
• Manage your stress levels: Stress makes it hard to sleep. That’s because cortisol is coursing through your body and it keeps you awake. If possible, reduce stress. Have a bath before bed. Meditate or journal. Whatever will help ease your mind as you get ready for sleepy time. 
• Avoid alcohol before bed: Winding down in the evening with a glass of wine may sound like a good idea, but it can negatively impact your natural sleep cycle. Try some soothing tea or a kombucha instead. 
• Don't go to bed too full: Eating a super late dinner can cause havoc for your sleep! If Try to eat a few hours before bed time so your body has time to digest. And, if you’re feeling hungry before bed, opt for light snacks instead of a full stomach. It can cause indigestion and make it hard to sleep. 
• Magnesium is your BFF: Studies show that magnesium contributes
  to normal functioning of the nervous system and it promotes the production of melatonin (= sleep hormone). 

Still have questions about your menstrual cycle? Get in touch. We can help!