Ways to Sleep Better During PMS

As if there weren’t enough reasons to dislike PMS (premenstrual syndrome), there is another setback you can experience during this period. Maybe you had no idea it was related to it. PMSbut today we’re going to look at the link between insomnia disease and PMS. Yes, the real thing!

Have you ever found yourself tossing and turning right before and perhaps during your period? This will likely leave you feeling even more irritable the next day, as we know that a good night’s sleep contributes to a much happier mood and greater productivity. Well, now you have something to blame: PMS! In fact, this irritating condition happens to about 2 out of 10 people during PMS.

Why Does Insomnia Occur During PMS?

The cause of insomnia during PMS is really quite simple: all these annoying symptoms you may experience, for example swelling, breast tenderness, and muscle or pelvic pain (common symptoms of PMS) are actually the cause of insomnia. It’s like the snowball effect. Go figure!

By Sara NowakowskiPhD, sleep researcher at Baylor College of Medicine “Even in people without significant PMS, the worst time for sleep and mood is the first two days of your period, during the four to five days before your period.”

As we mentioned earlier, sleep and mode often go hand in hand. For those living with anxiety or depression, their sleep is often disrupted, which very often directly affects their overall mood the next day. But even in those who do not show any signs of stress, anxietyor depression notices that their sleep is disrupted before their menstrual period.

Hormones Affecting Your Sleep During PMS

While we have discovered that the main culprit when it comes to insomnia during PMS is actually the other symptoms of PMS, there may be something else to blameā€¦ hormones. During the menstrual cycle, a person’s estrogen and progesterone levels rise and fall. And just before your menstrual period, namely PMS, progesterone levels are higher than those of estrogen. Experts believe this hormonal change may be another reason why sleep is affected at this stage of life. menstrual cycle. In other words, this change It’s the hormones themselves that can cause insomnia.

There isn’t a lot of important data to support this claim, but what we do know is that there are estrogen and progesterone receptors in the brain, including areas involved in managing sleep.

“Higher doses of progesterone are linked to being sleepy, which is one reason women with PMS feel more sleepy throughout the day.” says sleep physiologist, Foina Baker, PhD. Not only that, a person’s serotonin level ( Hormone of happiness) fluctuates in the later part of the person’s menstrual cycle. Low serotonin levels can cause depression and cravings. burnout and sleep problems.

Then there’s the link between melatonin (the sleep hormone) and estrogen and progesterone. The receptors for all these three hormones occur in the same areas of the brain. Even melatonin is found in the human body. ovarian liquid. Research so far shows that in some cases progesterone and melatonin are opposite to each other, while in other studies they support each other.

Therefore, no concrete evidence has yet emerged about the relationship between progesterone and melatonin and how it affects your sleep. On the other hand, estrogen has been found to reduce melatonin, perhaps leading to insomnia.

It is interesting and frankly, unfortunately, those who live together menstrual discomfort (PMDD) showed a reduced response to melatonin during their luteal phase (the post-ovulation and premenstrual phase of a person’s menstrual cycle), making them even more prone to sleep disturbance.

Other Factors Affecting Your Sleep During PMS

Baker went on to talk about other factors that can affect your sleep levels during PMS. They talked about someone’s body heat Saying that it rises after ovulation and continues until menstruation, as a possible cause of insomnia. This then interferes with the person’s sleep patterns because it is usually a lower body temperature that helps individuals fall asleep. At a higher temperature, perhaps there may be discomfort, making it difficult to fall or stay asleep. Another cause that can contribute to a lack of sleep during PMS includes: polycystic ovary syndrome (PCOS). Studies have shown that people with PCOS have a higher risk of developing sleep apnea, in which they stop breathing for short periods of time during sleep. And although sleep apnea does not usually wake a person up, it certainly contributes to the deterioration of sleep quality, resulting in feeling sleepy during the day, fatigue, irritability, headachemood changes and more.

Ways to Sleep Better During PMS

The good news is that there are several remedies that can relax you and help you overcome the dreaded insomnia during PMS.

We recommend trying one or more of these ideas for better sleep during PMS:

Sleep Hygiene

  • Having a Bedtime Routine: No matter where you are in your menstrual cycle, maintaining a sleep routine can benefit you as it can bring stability and allow your body to naturally understand your sleep cycle.
  • Creating a Comfortable Sleeping Environment: If you have concerns or concerns about bleeding Using a mattress or mattress protector on your bed is one way of relieving your worries, which can aid in more restful and enjoyable sleep.
  • Practicing a Relaxing Bedtime Ritual: Before going to bed, practicing a relaxing bedtime ritual can help you relax your sleep. For example, taking a warm bath can reduce anxiety or use essential oils like lavender for calmness and restful sleep.
  • Light Therapy: Light therapy is when exposed to artificial light, which can be helpful for people suffering from insomnia. This is because it has been said to have an effect on a person’s biological rhythm, timing of adrenal outflow, and melatonin release.

Lifestyle Options

  • Using Relaxation Techniques: To calm anxious minds, stress or discomfort during PMS, try using some relaxation techniques like the following. meditation, yogabreathing exercises, even getting a massage.
  • Drinking Less Salt, Sugar, Caffeine, and Alcohol: By cutting or removing some of these items, you have a much better chance of minimizing bloating, which can reduce or eliminate some of the discomfort felt during PMS and your period. Opt for non-stimulant water instead (caffeine and alcohol) and thus can help you sleep better.
  • Increasing Your Exposure to Daylight: Although we’ve talked about light therapy before, you can increase the amount of light you get during the day. About 30 to 45 minutes should affect the amount of sleep you get at night.
  • Reducing Noise Levels: Noise has the power to reduce your slow-wave and REM sleep, which is important for memory formation and feeling fitter the next day. Noise at night also has the capacity to stimulate the production of hormones like adrenaline and cortisol (the ‘stress’ hormone) that can make your heart beat faster. Neither of these is ideal when trying to sleep. Perhaps using earplugs or listening to soothing music with headphones can help eliminate unwanted noise at night.
  • Having an Exercise Regimen: We mentioned earlier that your body temperature rises during PMS. And while it’s true all this time to exercise Also, about 30 to 90 minutes after exercise, your body temperature will begin to drop, which can make it easier for you to fall asleep.

Talk to a Professional

  • For Severe Insomnia: If you find that you have severe insomnia, you may have PMDD. Talking to a professional can help diagnose a possible PMDD and provide you with medication for relief.
  • Using Birth Control Pill: this birth control pill It can be used to control your estrogen and progesterone levels, which are big culprits when it comes to quality sleep.
  • Use of CBT (Cognitive Behavioral Therapy): CBT is a talk therapy that helps change the way you think and act. It is non-invasive and can help you deal with overwhelming issues and emotions like anxiety that can lead to better sleep.
  • Taking Melatonin Supplements: Melatonin is a hormone that induces feelings of calmness and silence before sleep. If you are experiencing insomnia or interrupted sleep and peace of mind, perhaps talk to a professional about melatonin supplements.

Here it is! The reason most PMS sufferers suffer from insomnia is along with a few different techniques and tips to try if you’re one of the unfortunate ones. We all deserve a restful sleep, so we hope you can prevent your tosses and spins during and after PMS!

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