Illustration of a tired woman struggling to sleep during her menstrual period, showing exhaustion from hormonal changes and fatigue.

Do Women Need More Sleep On Their Period?

Feeling exhausted during your period? It’s not just you. Many women notice they’re more tired and struggle to sleep well when menstruating. Research, like studies from the Journal of Sleep Research and PubMed, shows hormonal changes, physical symptoms, and emotional shifts during your period can disrupt sleep, leaving you craving extra rest. As someone passionate about women’s health, I’ve dug into the science to explain why this happens and how to cope by keeping it simple and backed by evidence

Hormonal Fluctuations Disrupt Your Sleep Cycle

Your menstrual cycle is a hormone rollercoaster, and the drop in estrogen and progesterone right before and during your period is a big culprit. These hormones regulate your body's internal clock and melatonin production (sleep hormone). When levels fluctuate, your body temperature rises slightly, making it harder to fall asleep or stay asleep.

A study from the University of East Anglia found women spend more time awake at night during the peri-menstrual phase, with lower sleep efficiency. Another PubMed review showed increased sleep onset latency (time to fall asleep) in the luteal phase. Result? You wake up feeling weak, even after "enough" hours in bed. Aim for 8-10 hours to compensate and to give your body the time it needs to recover.

Period Symptoms Amplify Fatigue

Cramps, bloating, and heavy bleeding don't just hurt; they drain your energy. Heavy periods can lead to iron deficiency anaemia, causing pale skin, shortness of breath, and overwhelming tiredness. Dehydration from blood loss thickens your blood, slowing circulation and making you feel sluggish.

Plus, PMS symptoms like anxiety or irritability can keep you tossing and turning. Research from the Sleep journal highlights how poor sleep during menses lowers positive mood more than at other times, creating a vicious cycle. If you're craving carbs or caffeine to cope, that spikes and crashes blood sugar, worsening fatigue.

The Mood-Sleep Connection During Menstruation

Hormonal shifts during the peri-menstrual phase can heighten anger and lower calmness, according to a News-Medical study. This disrupts sleep, which further impacts mood negatively. Tracking sleep patterns shows clear dips, highlighting the need for buffer time to recharge emotionally and physically. Prioritise consistent rest and self-care to manage these effects and maintain balance.

Tips to Get Better Sleep on Your Period

  • Stick to a routine: Relax with yoga or deep breathing 30 minutes before bed.
  • Optimise your space: Keep it cool, dark, and quiet; avoid screens.
  • Eat smart: Iron-rich foods like spinach or lentils fight anaemia; skip caffeine after noon.

If tiredness persists or periods are unusually heavy, see a doctor; it could signal issues like hypothyroidism. Prioritising sleep isn't lazy; it's essential for hormonal balance and overall health. Listen to your body, and you'll feel more energised. Sweet dreams!

Leave a comment