Can your period cause insomnia?

What is period insomnia?

According to the Office of Women’s Health (OASH), a person may experience problems falling asleep and staying asleep, particularly in the days leading up to their period. This is due to hormonal changes that occur during the menstrual cycle.

Research from 2023 suggests that insomnia is more common when a person has premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD).

PMS is a set of uncomfortable symptoms that a person may experience approximately 1 to 2 weeks before their period. PMDD is when a person experiences severe PMS symptoms.

Learn about period symptoms.

Why do PMS and periods cause insomnia?

There are four stages of sleep. Stages one to three describe the lighter stages of sleep or non-rapid eye movement (NREM) sleep, which gradually gets deeper with each stage. The fourth stage is rapid eye movement (REM) sleep, which describes the stage in which most dreams occur.

A person spends approximately 45% of a sleep cycle in stage two sleep.

The luteal phase of a menstrual cycle can last approximately 14 days and describes when the body prepares for pregnancy by releasing the hormones progesterone and estrogen.

Research from 2016 suggests that periods can affect stage two and REM sleep due to the fluctuation of these hormones during the luteal phase of the menstrual cycle.

The same research suggests a person with PMS may experience a decrease in melatonin production during the luteal phase. Melatonin is a chemical the brain produces to help a person sleep.

A 2018 study suggests that a person with PMS is more likely to experience insomnia and low sleep quality. The study also suggests that more research is necessary to fully understand the connection between PMS and insomnia.

Read about insomnia.

What are the symptoms of period insomnia?

Research from 2023 suggests that period insomnia typically falls within four categories:

• satisfaction of sleep
• alertness during waking hours
• efficiency of sleep
• duration of sleep

Symptoms of these categories may include a person:

• being able to sleep for short periods only and waking frequently or lying awake for much of the night
• lying awake for a long period of time before falling asleep
• waking up early in the morning and having difficulty falling back to sleep
• waking up feeling tired and feeling sleepy during waking hours due to low quality of sleep
• finding it difficult to concentrate on daily tasks
• experiencing anxiety, depression, and irritability

Find tips for better sleep.

What are treatment options for period insomnia?

There are several treatment options that may help a person manage period insomnia, ranging from medication to natural remedies.

Natural remedies

There are several natural remedies and lifestyle changes a person can make that may help treat period insomnia, including:

• trying to go to sleep and wake up at around the same time each day
• avoiding napping, particularly in the afternoons
• eating meals at around the same time each day
• avoiding eating too close to when a person is going to sleep
• avoiding drinking too many fluids close to when a person is going to sleep
• avoiding caffeine, nicotine, and alcohol too close to when a person is going to sleep
• managing stress levels and making sure to wind down and relax before sleeping
• making the place where a person sleeps a calm, relaxing, sleep-friendly environment
• getting enough physical activity during the daytime
• avoiding exercising approximately 5 to 6 hours before sleeping
• taking melatonin supplements, although more evidence is needed to support the effectiveness of these
• following a heart-healthy diet full of fruit, vegetables, whole grains, and lean proteins, limiting the amounts of sugary, salty, and processed foods
• taking natural sleep aids, such as magnolia, rosemary, and ginseng

Medications

There are several medications that may help treat period insomnia, including:

• antidepressants known as selective serotonin reuptake inhibitors (SSRIs) in combination with benzodiazepine
• melatonin receptor agonists
• orexin receptor antagonists
• benzodiazepine receptor agonists

Read more about medications for insomnia.

Sleep therapy

One type of treatment a healthcare professional may recommend for period insomnia is a type of therapy known as cognitive behavioral therapy for insomnia (CBT-I).

CBT-I typically involves:

• Sleep restriction: This involves limiting the amount of time a person stays in bed to build up sleep drive and eventually help a person sleep better.
• Stimulus control: This involves a person only using the bed for sleep or sexual activity instead of activities such as reading or watching television.
• Cognitive therapy: This helps a person change any negative thoughts about sleep into more positive associations.
• Education: This involves learning about healthy sleep habits and routines. It may also include learning relaxation and meditation techniques.

Learn more about therapy for insomnia.

Summary

Period insomnia is when a person is unable to fall asleep, stay asleep, or have good quality sleep in the week or two before the start of their period.

Period insomnia can affect anyone who has a menstrual cycle. However, it is even more common when a person has PMS or PMDD.

Period insomnia typically occurs due to hormonal changes in the 1 to 2 weeks before a person has their period. It can also occur due to a reduction in the production of melatonin, particularly when a person has PMDD.

There are several ways a person can help treat period insomnia, including creating a relaxing sleep routine, following a sleep schedule, taking natural sleep aids, and having sleep therapy.