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Do Periods Make You Sleep More?

health

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5 min read

Do Periods Make You Sleep More

by Team Thinx | 06/25/2024

If you've found yourself hitting the snooze button more often or feeling like you could nap anywhere, anytime during your period, you're not alone. For many of us, dealing with our menstrual cycles can feel like a challenge, especially when it comes to managing energy levels and sleep. While sleeping more is not bad in itself, doing so on your period and feeling drained most of the time can definitely get in the way of your day and eventually influence the timing of your ovulation after your period.

In this guide, we’ll go over all you need to know about what's causing you to sleep more during your period, its effects, and how to cope with it so you can get ahead with your daily activities with confidence and energy.

understanding menstrual fatigue

First things first, let’s learn about the hormonal culprits behind menstrual fatigue or the increased tiredness and lack of energy you may experience during your menstrual cycle. This fatigue is usually caused by hormonal fluctuations, specifically the rise and fall of estrogen and progesterone levels.

menstrual fatigue factors

Now, let’s talk about the factors that might be turning you into a sleepyhead during your period. Here are some of those common culprits:

  1. pain and discomfort - As much as these can keep you awake, pain and discomfort that come from bloating, backaches, cramps, headaches, and heavy bleeding can also drain your energy. This makes you feel more exhausted and develop an increased desire to sleep as your body tries to recover.

  2. hormonal fluctuations - During the luteal phase (the time between the ovulation phase and the start of your period), progesterone levels rise. This hormone can have a sedative effect, making you feel more tired than usual, leading to a greater need for sleep and rest. Changes in estrogen and progesterone levels can affect neurotransmitters like serotonin and melatonin, which regulate your sleep-wake cycle and affect your sleep quality. This can lead to disturbances in your circadian rhythm, increasing sleep disruption, which in turn, increases your daytime sleepiness.

  3. emotional fluctuations - just like hormonal fluctuations, emotional fluctuations, especially mood swings, anxiety, and irritability, are examples of draining period symptoms that cause sleep problems and increase the need for rest as you try to manage the emotional stress. You might find yourself lying awake at night or experiencing period insomnia from stressing about everything from work deadlines to what to have for breakfast. 

  4. increased body temperature - There’s also the matter of body temperature. Progesterone can cause a slight increase in body temperature, which might make you feel warmer at night and disrupt your sleep. Add period night sweats to the mix, and you’ve got a recipe for disturbed sleep that will leave you drained and looking for more sleep as the cycle goes on.

coping strategies

Feeling sleepy during your period is common, but there are ways to cope with the fatigue and improve your sleep quality. Here are some tips to help you manage excessive sleepiness during menstruation:

  1. maintain a consistent sleep schedule - Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and improve your overall sleep quality. 

  2. create a relaxing bedtime routine - Before bed, engage in relaxing activities, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. This can send signals to your body that it’s time to wind down.

  3. keep your sleep environment comfortable - Make sure your bedroom is cool, dark, and quiet enough to set you in a relaxed mood. Invest in comfortable bedding and consider using a white noise machine or earplugs if you’re easily disturbed by noise.

  4. limit caffeine and sugar intake - Avoid consuming caffeine and sugary foods, especially in the afternoon and evening. These normally keep you awake and energetic which can disrupt your ability to fall asleep and stay asleep. Instead, try to eat foods that are rich in magnesium to help improve your sleep.

  5. exercise regularly - Physical activity can help improve your sleep quality and boost your energy levels. Just make sure to avoid strong exercise routines close to bedtime, as they can have the opposite effect.

  6. stay hydrated - Drink plenty of water throughout the day to stay hydrated. Dehydration can worsen fatigue and make you feel more sluggish. 

  7. pain management - Use over-the-counter pain relievers, heat pads, or other methods to manage menstrual pain like cramps and backaches. 

comfort and sleep support with Thinx

As you deal with menstrual fatigue and put the coping strategies to good use, it is also important that you feel comfortable down there as you sleep. Thinx offers leakproof period underwear and sleep shorts that are perfect for overnight use. No more worrying about period leaks or ruining your favorite sheets!

Our products are not only comfortable, but also help you feel secure and confident, allowing you to focus on getting quality sleep. With Thinx, you can rest easy knowing you have reliable protection that lets you sleep through the night. Meanwhile, if you're dealing with bladder leaks in addition to your menstrual needs, try Thinx for All Leaks. This bladder leak underwear is designed with the same leakproof technology for maximum comfort and reliable protection.

the bottom line

So, do periods make you sleep more? In many cases, yes. The hormonal changes, physical discomfort, and emotional rollercoaster of menstruation can leave you feeling more tired than usual. But understanding why this happens and taking steps to manage your sleep can make a big difference.

Whether you're sticking to a consistent sleep schedule, creating a calming bedtime routine, or using Thinx products for comfort, there are plenty of ways to improve your sleep quality during menstruation. Embrace the process, listen to your body, and give yourself permission to rest when you need it. After all, your body is doing some amazing work, and it deserves your care and attention.

sources

Medical News Today. Period fatigue: Treatment, causes, and prevention. https://www.medicalnewstoday.com/articles/period-fatigue

Sleep Foundation. Period insomnia: How PMS and PMDD impact sleep. https://www.sleepfoundation.org/insomnia/pms-and-insomnia

Health. Feeling Really Tired Before Your Period? This Could Be Why. https://www.health.com/mind-body/brain-fog-is-it-pms-or-something-more-serious

Cleveland Clinic. Night Sweats and Women's Health. https://my.clevelandclinic.org/health/symptoms/16562-night-sweats-and-womens-health

by Team Thinx

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