Why PMS gives you insomnia

Many women don’t have to look at a calendar or open an app to see when their period is approaching, thanks to diagnostic symptoms such as a sore throat, tender breasts, and heart. While these are among the most common symptoms of premenstrual syndrome (PMS), they are not the only ones. Also on the list: trouble sleeping.

Research supports that. About 1 in 10 people suffer from insomnia – difficulty falling or falling asleep. But twice as many people go that far as close to their time. According to Sara Nowakowski, PhD, a sleep researcher at Baylor College of Medicine.

For some women, insomnia is not a problem at that time of their cycle. But they do not feel comfortable after sleeping, or they need more sleep than usual to get a good rest. And many people say that they are too tired during the day.

Women with other PMS symptoms have difficulty sleeping. And if their PMS is serious, even if it’s related to their condition, “it’s much better to have insomnia and sleep during the day,” says Fiona Baker, PhD. She leads the Human Sleep Research Program at the nonprofit Center for Health Science at SRI International.

Women with premenstrual dysphoric disease (PMDD), which is similar to PMS but develops a lot of anxiety or depression for a week or two until your period, has the worst sleep loss while they are approaching “that time of the month.” About 70% of women with PMDD experience insomnia symptoms before their period.

The link between sleep and PMS

Why are sleep problems and PMS so common? “That’s the million-dollar question,” Nowakowski said. “There are so many types.”

The simplest explanation is that common PMS symptoms such as nausea, chest tenderness, and pelvic or muscle pain can keep you at bay. Feelings of sadness, anger, anxiety, and irritability – as well as common PMS symptoms – can easily end with a good night’s rest.

Heart and sleep are closely intertwined. If you are having trouble or depression, you may have trouble sleeping. But a bad night’s sleep may affect your mood the next day.

In addition, women are seen as “normal” in sleep studies, Baker said, but always have trouble sleeping earlier than their period.

It’s real. “We don’t want to show everything in your head,” Baker said. “It’s a lot more than what we’re measuring [in the lab] He will not take away another’s opinion. “

How Hormones Affect Sleep

If you experience sleep changes before your period, there is always a chance that your hormone levels will change.

In women with normal menstrual periods, estrogen and progesterone rise and fall at prognostic times.

The standard cycle is 25 to 36 days. Day 1 is the day to start your period. It’s right in the middle of your cycle when you ovulate: the ovary releases a fruit. About 5 to 7 days later, estrogen and progesterone levels increase rather than decrease (if you are not pregnant).

Progesterone lasts longer than estrogen. So close to your period – anywhere from 2 weeks to a few days earlier – you may have a higher level of progesterone than estrogen. These hormonal changes, which can be the result of a cycle, can interfere with your sleep as you approach a new period.

Experts think so to change at levels, rather than low or high levels of estrogen or progesterone, they are more likely to interfere with sleep.

“The best time for sleep and mood, even in people with less severe PMS, is 4-5 days before your period in the first two days of your period,” Nowakowski says. For women who are more susceptible to hormonal changes, the impact on sleep can be serious.

Not known

No one knows exactly how changing hormone levels will affect your sleep cycle. But experts know that both estrogen and progesterone receptors are located in the brain – including areas related to sleep maintenance.

“Progesterone is associated at high levels with sleep,” says Baker, “which is one reason women with PMS tend to sleep during the day.”

During the last part of your cycle, the levels of the brain’s chemical serotonin are different. One idea is that a lack of serotonin when your period is approaching can give you PMS symptoms such as premenstrual depression and appetite, as well as fatigue and sleep problems.

Your body temperature may be affected as well. It rises slightly after ovulation and stays on until your next period (even if you are not pregnant). Because the body temperature is slightly lower than before bedtime, it is more difficult to run than usual during sleep or sleep well at night.

Heat can affect your circadian rhythms (your body clock), Baker says. Some studies show that women with PMDD have lower melatonin, a hormone that helps tell your body it’s time to rest.

How to sleep better before your period

If you’re having trouble sleeping more often than you used to, there are some things you can do to make it better.

Cut down on salt, sugar, caffeine, and alcohol. Resist your desire for pieces or clothing. Nowakowski believes cutting back on salt and sugar (which is inflammatory) helps reduce bloating. Instead, try to eat more protein and muscle. He plans to cut back on caffeine (a stimulant) and alcohol (a depressant).

Solve your problem. Stress is a sleep deprivation. Practicing critical driving – for example, through exertion and meditation or deep breathing – can help.

Talk to your doctor. If your PMS is severe – you think you may have PMDD – talk to your doctor. Depending on your symptoms, hormonal supplements or antidepressants can help with your mood and sleep problems.

Consider medication. If sleep is your biggest problem – and practicing regular bedtime routines like going to bed and waking up at the same time each day doesn’t help – you may not be able to help. considering CBT-I, it is the type of cognitive behavioral therapy that focuses. change the attitudes and behaviors that are driving your sleep problems.

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