Sleep and the menstrual cycle: menstrual insomnia
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Time to read 10 min
Are your nights before your period pretty rough? Waking up in the middle of the night, trouble falling asleep, insomnia, difficulty getting or staying asleep – you’re far from alone!
**Menstrual insomnia**, insomnia directly linked to your menstrual cycle and your period, is thought to affect 62% of women!
This recurring sleep disorder, linked to fluctuations in estrogen and progesterone, disrupts sleep especially during the luteal phase, when body temperature rises and interferes with melatonin.
This new article breaks down these mechanisms and gives you practical tips—sleep routine, adapted diet, hacks—to help you regain 1 to 2 hours of lost sleep per night.
Menstrual insomnia is estimated to add up to 5 months of lost sleep on average over a lifetime! Find out how to catch up and finally enjoy restorative sleep in tune with your menstrual cycle, without the stress of night-time leaks.
In this article, you’ll find:
Menstrual insomnia: when your period keeps you from sleeping The luteal phase and melatonin disruption A fatigue that keeps building up Hormones and sleep Follicular phase, estrogen and low temperature Luteal phase, progesterone and higher temperature Drop in hormones at the end of the luteal phase Recognizing the symptoms of period-related insomnia Physical and psychological symptoms Cramps, bloating and anxiety Our practical tips for getting back to restful sleep Adopt good sleep hygiene A suitable diet Managing stress and physical activity The impact of menstrual insomnia beyond fatigue When should you see a doctor? Menstrual insomnia FAQ
Menstrual insomnia: when your period keeps you from sleeping
The luteal phase and melatonin disruption
Do your nights get a bit restless a few days before your period? You’re very likely dealing with period-related insomnia.
These difficulties falling asleep are directly linked to your hormonal and menstrual cycle, the menstrual cycle. More precisely, over 60% of menstruating women have experienced menstrual insomnia during their luteal phase.
Quick reminder: as we’ve said, the luteal phase is the last phase of the menstrual cycle. It takes place right after the ovulatory phase. For around two weeks, the uterus is ready for fertilization. If fertilization does not occur (due to contraception or no sexual intercourse), hormone levels drop sharply, triggering a new period and the start of a new cycle. It’s during the luteal phase that we see PMS or premenstrual syndrome. Depending on the woman, PMS symptoms vary widely, from mild to severe: stomach, back or head pain, fatigue, irritability, heightened sensitivity, low mood, etc.
“62% of women experience restless sleep during the luteal phase of the menstrual cycle.”
Between ovulation and your period, progesterone rises, increasing body temperature by 0.3°C and notably disrupting melatonin, the sleep hormone. In the follicular phase (the start of the cycle), a high level of estrogen promotes rest thanks to a lower body temperature.
A fatigue that keeps building up
These sleep disturbances add up over a lifetime: 1 to 2 hours of lost sleep per night during the luteal phase, or 97.5 hours per year—nearly 5 months of vanished sleep.
So why do we find it harder to sleep? The rise in body temperature, combined with PMS symptoms (pain, bloating, anxiety) or PMDD (irritability, fatigue), makes it harder to fall asleep, even for usually “good sleepers”.
This sleep disturbance affects quality of life:
we feel more tired,
we find it harder to concentrate,
we’re more irritable.
“A repeated lack that affects concentration, mood and even fertility, since short or long cycles are associated with insufficient sleep. Fragmented nights also reduce deep sleep time, which is essential for cell regeneration.”
In the long term, if menstrual insomnia is severe, it may promote:
lack of motivation,
an increased risk of depression,
and insulin resistance.
Disturbed sleep can also make your period worse or prolong your cycles, creating a vicious circle. Yet solutions do exist.
Hormones and sleep
How do estrogen and progesterone affect our sleep?
Comparison of the phases of the menstrual cycle and their impact on sleep
|
Cycle phase |
Estrogen level |
Progesterone level |
Body temperature |
Impact on sleep |
|
Follicular phase |
High |
Bottoms |
Low |
Good-quality sleep, supported by melatonin production |
| Luteal phase |
Gradual decrease |
Rises, then drops |
High (36.4°C to 36.7°C) |
Difficulty falling asleep, fragmented sleep, reduced quality |
Follicular phase, estrogen and low temperature
The follicular phase (from the first day of your period to ovulation, i.e. roughly the first fifteen days of the month) is marked by high levels of oestrogen. This hormone stimulates the production of melatonin, the sleep hormone, by promoting the conversion of serotonin into melatonin.
By keeping your body temperature low (around 36.4°C), it creates an ideal environment for restorative sleep. Nights are longer and less broken. For your information: at night, our temperature drops slightly, which is why we cover ourselves.
Luteal phase, progesterone and higher temperature
Conversely, in the luteal phase (from ovulation to the period, roughly the last fifteen days of the cycle), progesterone takes over. It causes a 0.3 to 0.5°C rise in body temperature, disrupting melatonin synthesis.
This increase throws the body clock off balance. Night-time awakenings become more frequent, and sleep quality hits its lowest point in the late luteal phase. Progesterone, although a natural sedative, loses its beneficial effect when it drops sharply, which explains the paradoxical fatigue despite disrupted sleep.
Drop in hormones at the end of the luteal phase
The main trigger? The simultaneous drop in both hormones just before your period. This decrease intensifies premenstrual symptoms (cramps, anxiety) and worsens sleep disturbances. Women with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) are particularly vulnerable, often waking up very early (around 3–4 a.m.) and suffering from chronic fatigue. These issues are also linked to imbalances in serotonin, a neurotransmitter regulated by estrogen.
Recognizing the symptoms of period-related insomnia
Physical and psychological symptoms
Menstrual insomnia never appears on its own. It often comes with physical and psychological symptoms linked to premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD).
"These bodily signals create a vicious circle: they disrupt sleep, and the resulting fatigue makes them feel even more intense."
Physical symptoms: abdominal cramps, bloating, back pain, tender breasts, headaches, heavy bleeding.
Psychological symptoms: stress, anxiety, irritability, mood swings, emotional fatigue, difficulty concentrating.
Cramps, bloating and anxiety
The abdominal cramps are one of the most common signs. These pains, often described as contractions, make it hard to find a comfortable position. They cause night-time awakenings or difficulty falling asleep, especially in the late luteal phase.
Bloating adds another layer of physical discomfort. The feeling of a swollen belly interferes with the muscle relaxation needed to fall asleep. Combined with back pain or breast tenderness, it can turn the night into an exhausting quest for relief.
Anxiety plays a central role. Hormonal fluctuations affect the production of serotonin, the neurotransmitter that regulates mood. The result: your mind races, thoughts speed up, and sleep becomes elusive. Even mild premenstrual stress can trigger a long cycle of wakefulness.
Our practical tips for getting back to restful sleep
Understanding these mechanisms helps you adjust your habits and break the cycle. By identifying the symptoms involved, you can target tailored solutions. A bedroom at 19°C, a regular bedtime or avoiding screens before sleep become concrete ways to offset hormonal fluctuations. Simple habits, like a warm bath (which lowers core body temperature) or a light snack (a banana with almond butter, rich in tryptophan), can also improve sleep quality.
Adopt good sleep hygiene
A regular sleep routine helps ease hormone imbalances linked to the menstrual cycle.
Stick to regular sleep and wake times to anchor your body clock and limit nighttime awakenings. By keeping consistent hours, even at the weekend, you strengthen your circadian rhythm and help offset these fluctuations.
A suitable environment plays a decisive role: a bedroom at 19°C, a dark and quiet space promotes deep recovery. Create a soothing cocoon for yourself: blackout curtains, earplugs, a comfortable pillow, white‑noise machine.
Avoid screens and blue light for 1 hour before bed to protect melatonin, which is already weakened by luteal-phase hormones.
A suitable diet
Diet has an impact on sleep, especially in the premenstrual phase. Peaks in progesterone slow digestion, making heavy meals more likely to cause bloating and nighttime awakenings.
A light snack (banana + almond butter, Greek yogurt) prevents hunger without overloading the body. These food choices also help avoid blood sugar spikes, which can disrupt the emotional stability linked to hormones.
What should you avoid consuming in the evening?
Coffee, whose stimulating effects can last up to 8 hours, making hormone-related insomnia worse.
Alcohol reduces REM sleep, which is essential for mental and emotional recovery.
Greasy dishes, which raise body temperature and often cause digestive discomfort during the luteal phase.
Managing stress and physical activity
Support these efforts with gentle physical activity. Yoga or stretching boosts serotonin, reducing **PMS-related anxiety**, while lowering cortisol, the stress hormone.
Avoid intense sports before bedtime, which raise body temperature. Opt for meditation: abdominal breathing or exercises guided by apps (like Petit Bambou) calm the mind and prepare for deep sleep.
Ten minutes of stretching before bed is easy to find online and helps you relax.
The impact of menstrual insomnia beyond fatigue
Hormonal fluctuations disrupt sleep. Poor-quality sleep also throws off the menstrual cycle, leading to irregular or heavier periods. This two-way interaction shows that hormones affect rest, and rest in turn affects hormones.
A disrupted menstrual cycle: restless nights alter the production of estrogen and progesterone, affecting cycle length.
Fertility: Sleeping 7 to 8 hours a night increases conception rates compared with 4–6 hours. Sleep regulates the circadian rhythm, which is essential for egg maturation.
Pregnancy: 38% of women suffer from insomnia from the first trimester, linked to hormones. Sleeping less than 6 hours at the end of pregnancy increases the risk of gestational diabetes. Strict sleep hygiene alleviates these effects.
Perimenopause: 47% of women in perimenopause have sleep disturbances due to hot flashes. Poor sleep increases the risk of cardiovascular disease and diabetes. Managing stress improves sleep.
“From adolescence to perimenopause, sleep remains a pillar of reproductive health.”
When should you see a doctor?
Your fatigue and frustration are real and valid.
If problems persist despite good sleep hygiene (routine, calm environment, avoiding stimulants) and affect your quality of life (work, mood), see a doctor. This is essential in cases of heavy periods, intense pain or debilitating mood swings, which may indicate PMS or PMDD. The latter often includes early morning awakenings (3–4 a.m.) with dark thoughts, linked to hormonal crashes.
A gynecologist can offer targeted solutions: hormonal adjustment, anti-inflammatories or suitable contraception (pill, IUD). They will also rule out underlying causes such as fibroids. Personalized care often restores restful sleep.
Menstrual insomnia is not inevitable. By listening to your body and acting quickly, every woman can reduce its impact. Seeing a healthcare professional is an act of self-care, not weakness. Your sleep is essential: protect it proactively for better overall balance.
In short
62% of women suffer from premenstrual insomnia linked to oestrogen and progesterone, which disrupt melatonin and body temperature. This chronic sleep loss—up to 5 months of life—impacts fertility, pregnancy and perimenopause. Good sleep hygiene helps reduce these little-known but very real biological effects. If the problems persist, see a gynaecologist for personalised support. Take care of your sleep; it is essential to your overall well-being.
Menstrual insomnia FAQ
Why do I struggle to fall asleep during my period?
Difficulty falling asleep during your period is mainly linked to hormonal fluctuations. Progesterone, which rises at the end of the cycle, slightly increases body temperature and disrupts the production of melatonin, the sleep hormone. At the same time, physical symptoms such as abdominal cramps or breast tenderness, along with psychological tension (stress, anxiety), can worsen insomnia. 62% of women report restless sleep before their period, losing an average of 1 to 2 hours of rest per night.
Which hormonal imbalance triggers insomnia?
Menstrual insomnia results from a disorderly dance between estrogen and progesterone. In the luteal phase (after ovulation), progesterone rises, heating the body by 0.3°C and reducing melatonin. At the same time, estrogen drops sharply. These two hormones, which regulate sleep, create an imbalance that disrupts both falling asleep and the quality of deep sleep.
Why does insomnia occur before your period?
Before your period, the luteal phase is marked by a peak in progesterone and a drop in oestrogen. This combination triggers a double disruptive effect: body temperature rises, making it harder to fall asleep, while PMS symptoms – such as anxiety or bloating – fuel a vicious cycle.
How can you recognize hormone-related insomnia?
Hormonal insomnia is defined by its cyclical regularity. You notice recurring sleep issues 1 to 2 weeks before your period, with frequent night-time awakenings, difficulty falling asleep, or sleep that doesn’t feel restorative. These symptoms often come with physical signs (abdominal pain, sore breasts) and psychological ones (irritability, anxiety). Unlike chronic insomnia, it disappears on its own when your period starts, only to return with the next cycle.
Is it normal to sleep less during your period?
Sleeping less well during your period is common, but not abnormal. 62% of women experience temporary sleep disturbances linked to hormonal fluctuations.
Which sleeping position makes it easier to sleep during your period?
Adopt the fetal position on your side, with your knees drawn up toward your chest, to soothe cramps. A pillow between your legs reduces pelvic pressure. If your breasts are sensitive, sleep on your back with a pillow under your knees. For heavy flow, favor your left side to help blood drain more easily.
How can you ease hormone-related insomnia?
Prioritize strict sleep hygiene: go to bed at the same time, keep your bedroom at 19°C, and switch off screens 1 hour beforehand. Add relaxing rituals (yoga, deep breathing) and foods rich in tryptophan (banana, Greek yogurt). Avoid caffeine and alcohol. If symptoms are severe (insomnia 3 nights a week for 3 months), see a gynecologist to explore hormonal or behavioral options.
Camille
Rédactrice depuis plusieurs années pour Louloucup, j'aime papoter aussi bien culotte menstruelle que remèdes de grand-mère pour soulager les douleurs de règles ! Je partage chaque semaine mes coups de cœur et mes inspirations avec un seul objectif : vivre des règles enfin sereines ! 🩷
