You’d be forgiven for saying that the week before your period is your least favorite time of the month. Moodiness, bloating, and tender breasts are all symptoms of pre-menstrual syndrome (PMS). And if you have trouble sleeping during the lead-up to your period, you can add PMS insomnia to that list.
But why does your sleep quality change throughout the month, and what can you do about it? Let’s take a look at this lesser-known pre-menstrual symptom and explore ways to manage PMS insomnia effectively.
What is PMS insomnia?
PMS insomnia, also known as period insomnia, describes having difficulty falling or staying asleep at different times throughout your menstrual cycle. It’s most common in the week leading up to your period and is closely linked to PMS and PMDD (pre-menstrual dysphoric disorder—a less common, more severe presentation of pre-menstrual symptoms).
Around 1 in 10 people have insomnia, but that doubles in the days leading up to their period. And just as lack of sleep can wreak havoc on your wellness at the best of times, PMS insomnia may become the most frustrating part of your cycle.
PMS insomnia can lead to feeling more tired throughout the day, increased irritability, a lack of energy and motivation, and an overall moodiness. And with many people reporting they need more sleep before their period to feel rested, it’s more important than ever to catch those Zs!
What causes PMS insomnia?
Hormonal disruptions are largely to blame for trouble snoozing before your period, but there can also be some other factors at play. Here are some of the causes of PMS insomnia:
Hormonal shifts
Throughout a balanced cycle, levels of estrogen and progesterone will rise and fall. This is normal and natural, but it's understood that the shifts in these female hormones can impact your ability to sleep. As your period nears, it’s typical for progesterone levels to drop a little later and more rapidly than estrogen levels, causing typical PMS symptoms like fatigue, bloating, and insomnia.
Increased body temperature
These hormonal shifts can also cause elevated body temperatures, known for getting in the way of a good night’s sleep. If you’re tossing, turning, and throwing the covers off, this is likely why!
Mood swings
It’s normal to feel crankier than usual in the days before your period, and it’s also typical for feelings of anxiety, moodiness, and sadness to interfere with your ability to fall asleep. Ironically, this is probably when you could use proper sleep the most!
Physical aches and pains
While cramping may not arrive until your period starts, pre-menstrual symptoms can include breast tenderness, bloating, and a dull ache in your lower abdomen or back. And it goes without saying that physical discomfort can be one of the biggest barriers to falling and staying asleep.
How to manage PMS insomnia
Okay, so you now understand that it’s normal for your sleep to be affected by your cycle. But how do you deal with the frustrating, even maddening impacts of PMS insomnia?
Practice good sleep hygiene
Certain small evening habits can have a surprisingly impactful effect on your sleep quality. These are known as sleep hygiene and include sticking to a nighttime routine, avoiding screens before bed, and optimizing your bedroom for restful sleep.
Watch what you consume
Caffeine may give you some extra pep in the morning, but it can also keep you awake at night. And as well as limiting caffeine, watching your sugar and alcohol intake and avoiding late meals may help to improve sleep quality.
Try to stay active
When you’re PMSing, working out may be at the bottom of your priority list. However, even gentle activity can help to tire out your body, loosen tight muscles, and help you de-stress for a better night’s sleep. Try a long walk or at-home stretching for a manageable, relaxing approach to movement!
Consider supplementation
While supplementation is a personal journey, it’s clear that specific vitamins, minerals, and herbs are a proven, effective way to increase your sleep quality and tackle PMS insomnia. These include magnesium to promote muscle relaxation and melatonin production (the sleep hormone), vitamin C to maintain iron levels and promote better rest, and chasteberry to balance hormones.
And while it can be tempting to stock up on a range of supplements in an attempt to dose your way to better sleep, consider a targeted, balanced period supplement like those from Wave Bye.
Control your PMS insomnia with Wave Bye
When it comes to PMS insomnia, Wave Bye will be your new favorite routine. These natural supplements have been specifically formulated to relieve the symptoms of PMS and help manage your cycle. Between our protocols featuring the “Bye Irregularity,” “Bye Cramps,” and “Bye Bad Cramps” formulas, you can sleep easy knowing that you’re supporting your hormones month in and month out.
PMS insomnia can really get in the way of life, so taking control of your sleep is a true act of wellness. Wave Bye is there for you—both in the lead-up to your period and for the rest of the month—to help you reclaim your beauty sleep and wave bye to period insomnia.