How to Combat Disrupted sleep Whilst on your Period

Latest research from Silentnight finds women wake up three and a half times a night while on their period which means their menstrual cycle costs a total of around a week’s sleep over the course of a year.

Oestrogen plays a significant role in regulating body temperature, so as oestrogen levels drop while women are on their period, overheating becomes a major issue, which is reflected by nine in ten (92%) women reporting body temperature issues while on their period.

On top of this, decreasing progesterone levels result in a lack of Non-Rapid Eye Movement sleep, also known as deep sleep, meaning even if women manage to sleep for a normal number of hours, they will still be left fatigued, sluggish, and perhaps grumpy due to a lack of NREM sleep.

Women also face further issues such as stress and discomfort when experiencing their menstrual cycle. Stress increases hormones such as cortisol at night meaning we will find it difficult to sleep as our bodies struggle to produce sleep hormones, like melatonin, whilst part of our body is telling us to stay awake.

Sleep expert Hannah Shore shares her top three tips for women to ensure they sleep soundly sleep whilst on their period.

1. Temperature Control

Your body temperature will fluctuate at different rates depending on which part of your menstrual cycle you are on. Days 14-28 (the luteal phase) of the cycle tends to be where the body temperature will fluctuate most, due to the decrease of oestrogen during this stage.

Wearing loose pyjamas made from materials that wick away moisture, such as bamboo, can help, while a lower tog duvet topped with a blanket can give you easy options for warmth or cooling.

The mattress can also play a key role in regulating body temperature. Foam tends to hold onto a little more heat than fibres such as wool or polyester.

2. Food for Thought

Women can often suffer from Premenstrual Syndrome (PMS) during the luteal phase of the cycle, this is when we see a greater change in hormones. One of the symptoms from PMS is sudden cravings for food, it is thought that reduction in serotonin levels leaves you craving foods that you enjoy, often ones high in sugar and fats.

Eating large amounts of these foods before bed can have a negative effect on your sleep. We’re not saying don’t eat these foods, go ahead, let’s face it you deserve it! But try to reduce the intake of these foods 2-3 hours before bedtime so they do not impact your sleep.

3. Understand your Environment

Waking up throughout the night is normal, so if you’re rising because you need to change, try to ensure you don’t disrupt your sleeping environment too much. Avoid turning on the main light in your room or bathroom as this can prompt the body to wake up further.

Darker bedding, a towel, and period knickers are all ways to help reduce the impact should a leak happen. Don’t be afraid to sleep in a different bed to your partner if that makes you feel more comfortable, this happens more than you think and doesn’t mean you don’t love each other - just that you’re prioritising vital sleep.

Everyone has different ways to relive pain when they are on their period, ensuring this relief is next to your bed means you don’t have to go into the bathroom rummaging around to find it in the middle of the night.