Bad sleep during the period ?

The female cycle changes sleep! We explain here why estrogen, progesterone and other hormones cause sleep problems and what helps to sleep better around menstruation.

Table of contents

1. The female cycle
2. sleep problems during the cycle
3. Tips for a restful sleep during your period
4. Conclusion

Women sleep differently than men - this has been scientifically proven. This is because sleeping habits and gender-specific hormones are directly related. The female cycle has a variety of effects on bodily functions and can therefore also affect sleeping habits. In fact, it is not uncommon for women to suffer from problems falling asleep and staying asleep during their cycle, especially during their period. So let's take a look at how sleeping habits change along the female cycle and why hormonal changes disrupt sleep.

1. The female cycle

A woman's natural cycle serves to facilitate fertility and reproduction and is controlled by the interaction of important hormones, most notably estrogen, progesterone, luteinizing hormone (LH) and follicle-stimulating hormone (FSH). The cycle begins on the first day of menstruation, progresses in phases and usually lasts 28 days. During this time, a female egg matures, the body prepares for potential fertilization by building new tissue in the uterus and rejects it if the released egg is not fertilized. This means that women have "fertile" and "infertile" days and changing hormonal states.

Menstrual phase (1st – 4th day)

The natural cycle begins with the onset of menstruation. The estrogen and progesterone levels in the blood initially drop during bleeding and the tissue in the uterus is broken down and excreted (menstrual bleeding).

follicular phase (before ovulation) (5th – 14th day)

Now the body produces more follicle-stimulating hormones (FSH) to stimulate the maturation process of a new egg. After a while, the FSH level drops and the estrogen content in the blood begins to rise steadily. The estrogens promote the build-up of tissue in the uterine lining and ensure the production of the so-called cervical mucus, which plays an important role in the fertilization of an egg.

Ovaluation phase (approx. 12 - 14 days)

Here, the estrogen level drops slightly, while increased levels of FSH and luteinizing hormone (LH) are produced. About 16 - 32 hours after this hormonal change, ovulation occurs, during which a fertile egg is released and begins to migrate to the uterus.

luteal phase (15th – 28th day)

In the luteal phase, everything prepares for impending fertilization. The remains of the follicle that released the egg are called the corpus luteum and begin to secrete the corpus luteum hormone progesterone. The estrogen level also rises again, while the LH and FSH levels fall. If the egg has been fertilized, the progesterone level then continues to rise. If fertilization has not taken place, progesterone production stops and menstruation begins.

2ndsleep problems during the cycle

The fact that women sleep better or worse in certain phases of their cycle is mainly due to hormones estrogen and progesterone They must exist in a healthy balance, but this can easily be disrupted.

Estrogens generally seem to have a positive effect on nighttime sleep. Studies show that estrogens make it easier to fall asleep, reduce the number of waking phases during the night and lead to a longer overall sleep time. They also influence various metabolic processes in the brain as well as the deep sleep or REM sleep phases. They also have a positive effect on mood and can thus also help women to find more restful sleep in the first half of the cycle after menstruation.

During the second half of the cycle, the rising progesterone level changes sleep. The hormone has calming properties and can therefore help you fall asleep. However, if it drops again, the positive effects are of course lost. In addition, progesterone synthesis is closely linked to the formation of the stress hormone cortisol. Stress and the associated increased cortisol release can lead to lower progesterone levels, which also disrupts sleep.

In the days before and during menstruation, both hormones are at a low level. Many women suffer from what is known as premenstrual syndrome (PMS) during this time. It describes a variety of physical and psychological complaints such as abdominal pain, hot flashes, breast tension, irritability or difficulty concentrating, which also prevent restful sleep.

3. Tips for a good sleep during your period

Light food in the evening

Large meals are heavy on the stomach, slow down digestion and can create additional pressure in the abdomen. Make sure you eat an easily digestible and balanced evening meal and drink enough fluids throughout the day.

Cool, comfortable sleeping environment

Hormonal fluctuations can affect body temperature and the sensation of heat. To ensure a good night's sleep, you can ensure that the room temperature is between 16 and 18 degrees and transform your bedroom into a personal oasis of well-being.

pure relaxation

In the days before your period, but also throughout your entire cycle, you should make sure you have a relaxing evening routine. Especially when you're not in a good mood and you're not feeling completely comfortable in your body, you can relieve stress before going to bed with a warm bath, calming music or meditation.

Gentle movement

Even though many women just want to lie in bed during their period, a little exercise can help to overcome the pain and sleep problems. Quiet walks or a few yoga exercises in the evening have been proven to have a positive effect on the sensation of pain and not only help you to endure menstrual cramps, but also to find it easier to sleep.

Studies show that yoga can help relieve pain associated with menstrual cramps. A few exercises before bed can give your body the relaxation it needs to sleep

4. Conclusion

• The female cycle is subject to hormonal fluctuations that can affect sleep patterns.

• Estrogen and progesterone are the female sex hormones that have a positive effect on sleep and whose changing levels promote difficulty falling asleep and staying asleep.

• In order to sleep better during your period, targeted relaxation, a pleasant sleeping environment, the right diet and gentle movements such as yoga have proven effective.

Best regards and see you soon!