PMS and Sleep
Ever wondered why sleep seems so elusive during your period? There are SO many factors that come into play when it comes to periods and sleep disruptions - we’re talking period cramps, bloating, fear of leaking, PMS symptoms… the list seems endless!
But how exactly does PMS affect sleep, and what can you do about it? Read on to find out.
What is PMS?
Pre-Menstrual Syndrome (PMS) affects around 30% of women in the UK, and up to 90% of us will experience at least some symptoms in our lifetime.
PMS symptoms can increase in intensity during significant hormonal changes such as puberty, perimenopause and pregnancy. This means that it’s possible to experience PMs symptoms even before your first period, and hormonal birth control can have an impact too. (National Association for Premenstrual Syndromes)
In more severe cases, PMS can develop into Premenstrual Dysphoric Disorder (PMDD), a condition that affects 3% to 8% of menstruating women and can have a significant impact on emotional and mental health.
Signs and Symptoms of PMS
Not everyone will experience the same symptoms of PMS, and severity varies too, but the most common signs and symptoms include:
- Stomach cramps
- Bloating
- Headaches
- Fatigue
- Breast tenderness
- Muscle aches
- Skin breakouts
- Night sweats
- Mood swings
- Irritability
- Anxiety
- Low mood and depression
- Difficulty concentrating
- Sleep disturbances, including insomnia, restless sleep, or excessive fatigue.
Speak to your GP if you find that PMS is regularly impacting on your daily life, and affecting your ability to carry out activities you usually enjoy.
How does PMS affect sleep?
The bad news is that if you suffer with PMS, you’re two times more likely to experience sleep disturbances, according to this study. But why does this happen? One word: hormones.
Progesterone plays a role here.
- During the luteal phase (after ovulation) progesterone levels start to rise, resulting in feelings of tiredness and fatigue.
- Progesterone levels then go on to drop sharply - resulting in a rise in body temperature and drop in melatonin levels (the hormone that prepares the body for sleep)
This dip in progesterone is the cause of other PMS symptoms too, such as headaches, bloating, tender breasts, low mood and anxiety.
And what about oestrogen?
- Levels of this oestrogen dip briefly after ovulation, also contributing to feeling tired and low in energy.
- After this brief dip, oestrogen then starts to rise again in tandem with progesterone.
- Oestrogen levels then drop sharply as no pregnancy occurs, and for many, PMS symptoms intensify.
It's easy to see how intense fluctuation of oestrogen and progesterone play a huge role in sleep disturbances - but what effect does it actually have, and do we really need to be concerned about lack of sleep?
How does poor sleep affect health and wellbeing?
We all know how it feels the morning after the night before. There’s nothing worse than waking up feeling more tired than when you went to bed, and with PMS too. But does the odd night bad sleep here and there really matter? Well, yes - and for many reasons.
Consistent bad sleep can lead to a myriad of issues, affecting not only physical health but emotional wellbeing too. Poor sleep can also further intensify PMS symptoms, leading to even more sleep disturbances too - and the cycle can be hard to break.
Sleep disruption has been linked to a weakened immune system, increased risk of anxiety and depression, decreased cognitive function, weight gain and high blood pressure. Not good!
So let’s take a look at how some PMS symptoms affect sleep, and what we can do about it.
Anxiety and sleep
Anxiety is a common PMS symptom, sometimes leading to trouble falling asleep and staying asleep. If you suffer with anxiety before your period, the following tips from the Sleep Foundation might help:
- Focus on building health sleep habits - such as winding down at least one hour before you intend to go to sleep; reducing stimulus such as bright lights and sounds before bed; ensuring your bedroom is cool enough and dark enough for sleep; avoiding caffeine, alcohol and sugary foods before bed.
- Try relaxation techniques before bed - yoga, meditation, reading, or deep breathing are all great ways to calm the mind.
- CBT could help - Cognitive Behaviour Therapy is a method used by many to treat anxiety. Speak to your doctor for more information.
Sometimes writing your worries or concerns down in a journal before bed can help too.
Anxiety over leaking in bed
Another point of concern for many is anxiety related to leaking in bed during your period. Fear of leaking is real! And especially during the first few days of your cycle, when bleeding is more heavy and PMS symptoms have you struggling to get comfy and lying awake worrying. It can be an endless cycle!
Adequate period protection is a must, so investing in products that can cope with overnight will go a long way to ease sleep disturbances.
Take a look at our Sleep Collection, designed for leak-free nights ( no tampons that need changing, or pads that move around!):
- Period pants for a Super Heavy Flow - choose between our Ultimate™ High Waist for Super Heavy Flow, or Stretch™ Seamless Super Heavy Flow to hold up to 60 ml blood (or 12 tampons.
- Period pants with a high waist - essential if cramps are also keeping you awake. Choose from our Stretch™ Seamless High Waist, Ultimate™ Boxer Shorts and Ultimate™ Lace High Waist.
- Period pants with a extended gusset - for all round protection, even if you have a restless night. Our Ultimate™ High Waist for Heavy Flow are perfect.
Period cramps and sleep
Around 96% of us experience period cramps at some point in our lives, and depending on the severity they can result in a poor night’s sleep for sure. In fact, it’s estimated that period pain can result in up to five months of lost sleep over a lifetime! So what can we do about it?
- Take a hot water bottle to bed. Heat therapy is one of the best ways to reduce period cramps, and if you use our wrap around hot water bottle, you can soothe lower back pain too.
- Take a warm bath before bed. The warm water will soothe your cramps and will also help to prepare the body for sleep better too - your core body temperature drops after you get out of the bath, signalling to the body that it’s time for sleep. Win win!
- Take pain relief an hour before bedtime.
- Adjust sleep positions. Lying on your back will help to reduce pressure on the abdomen, but it’s worth experimenting with other positions too.
The bottom line on PMS and sleep
Many off us suffer with sleep disruption during the menstrual cycle, but there are things that we can do to ease the PMS symptoms that affect sleep. Small lifestyle changes can help, and focussing on improving sleep hygiene habits can be really impactful. It’s important to remember that PMS is very common, and you’re certainly not alone if you find sleep hard to get at certain times of the month.
If symptoms persist or you find that you’re not able to sleep and it’s affecting your day to day, make an appointment with your GP to talk about potential treatments to help.
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