Insomnia Before Period: How to Sleep Better During This Period?

L'insomnia before menstruation is a common problem faced by many women. This sleep disorder can be linked to physical and emotional factors and affects the quality of nighttime rest, causing fatigue and irritability in daily life. In this article, discover the causes of premenstrual insomnia and solutions to sleep better during this period.

What is insomnia before period?

Insomnia before menstruation refers to sleep disturbances occurring a few days or a week before the start of menstruation. It generally affects women with severe premenstrual syndrome (PMS). Although it can exist without other PMS symptoms, it is often accompanied by other uncomfortable manifestations such as mood swings, increased sensitivity, abdominal pain, bloating or even headaches.

Causes of period-related insomnia

cause insomnia before menstruation

Hormonal imbalance

The main cause of insomnia before periods is hormonal imbalance which occurs naturally during the menstrual cycle. The sudden drop in progesterone and estrogen levels can lead to disruption of the central nervous system, thereby impairing the quality and duration of sleep.

Emotional factors

Hormonal changes related to the menstrual cycle can also cause mood disorders and increased anxiety or depression, which are all factors favoring insomnia. This makes it more difficult to fall asleep, stay asleep, or get restful sleep.

Physical discomfort

Premenstrual symptoms such as abdominal cramps, headaches, breast pain, or even a feeling of heavy legs can make sleeping uncomfortable and prevent you from easily finding a suitable position to sleep peacefully.

Body temperature

Hormonal fluctuations also impact body temperature regulation. Slight temperature rise can disrupt sleep and make it more difficult to fall asleep and maintain consistent, deep sleep.

Tips for Sleeping Better During the Premenstrual Period

insomnia solution premenstrual period (pms)

Create an environment conducive to sleep

To promote better sleep during this time, it is essential to pay special attention to your bedroom and your sleeping environment. Make sure the room is quiet, well ventilated and dark. Additionally, comfortable bedding tailored to your preferences can help reduce insomnia.

Stick to a regular sleep routine

Respect for a regular rhythm for going to bed and getting up can help the body better adapt to hormonal changes during this time. Also avoid naps during the day, which can delay the sleep cycle and make it more difficult to fall asleep in the evening.

Do physical exercise

Regular physical activity releases endorphins which provide a feeling of well-being and help reduce emotional disturbances and tension linked to PMS. However, it is advisable to favor gentle exercises, such as walking or yoga, and avoid doing too intensive sports close to bedtime so as not to further disrupt sleep.

Adopt a suitable diet

A good diet can help relieve PMS symptoms and promote better sleep. Favor foods rich in magnesium, zinc and vitamins B6 and E, which have beneficial effects on hormonal balance. Here are some examples :

  • Leafy green vegetables, such as spinach or kale
  • Oily fish, chicken and lean meat
  • Dried fruits, especially walnuts and almonds
  • Whole grains and legumes (lentils, chickpeas, beans)

Also avoid foods that are too salty, which promote water retention and bloating, as well as stimulants such as caffeine and alcohol at the end of the day.

Relax before sleeping

Relaxation techniques can make it easier to fall asleep and provide a more peaceful night's sleep. Among them :

  • Meditation or mindfulness practice
  • Deep, slow breathing
  • Gentle and gradual stretching
  • Listening to soothing music
  • Reading a light and pleasant book

By applying these tips and taking care of yourself during this period, you will increase your chances of effectively combating premenstrual insomnia and improving your quality of life during these few difficult days. Do not hesitate to consult a health professional if your insomnia persists or intensifies despite your efforts.

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The articles on the site contain general information which may contain errors. These articles should in no way be considered as medical advice, diagnosis or treatment. If you have any questions or doubts, always make an appointment with your doctor or gynecologist.

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