The Sneaky Hormonal Reason It's So Hard To Sleep On Your Period

Feeling tired and experiencing sleep issues (either clocking in too little or too much shut-eye) are listed as two of the most common emotional or mental symptoms of PMS by the U.S. Government's Office on Women's Health. According to a 2016 survey issued by the period tracking app Clue, 40% of the 4,000 participants reported feelings of fatigue during their menstrual cycle. The reason, it turns out, is partially due to hormone fluctuations.

Your sleep cycle is likely to shift a few times throughout your period, and these changes come as a direct result of the hormonal dips and peaks occurring during this time.

Pre-period fatigue can also be caused by low blood sugar levels if you find yourself craving sugary snacks before your flow. According to Alyssa Dweck, M.D., chief medical officer at Bonafide, spikes in your blood sugar from sweets lead to insulin surges and subsequent low blood sugar. In other words, a mocha frappuccino with extra whip might curb your craving, but you're likely to crash after consumption.

"At the beginning of your period, there is a sudden drop in that progesterone and estrogen, which affects the body's temperature control," as low estrogen can lead to hot flashes and even night sweats, Lindgren explains. But then at some point during your period, progesterone levels shoot back up, causing your body temperature to rise a whole degree. This, along with cramps and period headaches, can greatly affect sleep quality, Lindgren says, adding, in some cases, it can also "contribute to period insomnia."

If you've noticed you're a hot sleeper during your period, your first line of defense is to stay cool. To do this, Lindgren suggests keeping your bedroom temperature under 69 degrees at bedtime and sleeping only under sheets (bonus if they're lightweight and cooling).

Here at mbg, we're all for balance and everything in moderation, but the saying "you are what you eat" rings especially true during your period. Some foods can ease period symptoms, such as leafy greens, dairy alternatives (coconut yogurt over Greek yogurt), and warming sips like bone broth and tea. Foods you want to steer clear from include alcohol, heavy or large meals close to bedtime, and caffeine before bed, Dweck warns.

When you have an idea of when your period is coming, you'll be able to better prepare for (and work to mitigate) the onset of symptoms. Dweck tells mbg that period tracking apps can be a great tool to help you anticipate both the timing of your menses and the symptoms you most commonly experience.

Many PMS symptoms can be exacerbated by stress, making self-care even more essential around your period. Try taking a warm bath, doing a calming meditation, or smelling some relaxing essential oils to ease excess anxiousness before you snooze.

Changes in your sleep cycle are common before and during your period, due to the natural fluctuation of your hormones. Luckily, there are things you can do to combat feelings of fatigue and insomnia, ensuring your body gets the rest it needs at this time of the month.