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Quick answer
- Poorer sleep before and during a period is common with PMS and period pain.
- The luteal phase brings less REM sleep and a smaller night-time temperature dip.
- Consistent routines, daylight and less caffeine help.
- Insomnia lasting months is worth a GP visit.
Poor sleep makes everything feel harder, and the week before your period is prime time for it. A review of the research says poorer sleep quality before and during a period is common in people with PMS symptoms or painful cramps. The NHS lists tiredness and trouble sleeping among PMS symptoms.
What is happening
In the luteal phase, the night-time dip in body temperature gets smaller and there is less REM sleep, according to sleep research. Progesterone rises then falls around this time, which may play a part. Add cramps, anxiety or night-time trips to change a product, and sleep can wobble.
Sleep-friendly habits (from the NHS)
- Keep regular bed and wake times, even at weekends
- Get daylight and exercise earlier in the day, not within 4 hours of bed
- Keep your bedroom dark, cool and quiet
- Avoid tea, coffee, alcohol and smoking for at least 6 hours before bed
- Wind down for an hour before bed with reading, music or gentle stretching, away from screens
- Try not to nap in the day, as it can make night-time sleep harder
- If you are awake after about 20 minutes, get up, do something calm, and return when sleepy
MythAlcohol helps you sleep.
It may help you nod off, but the NHS lists alcohol as a common cause of insomnia, and it disrupts sleep later in the night.
Sources
Written by the Splash teamSources checked
This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.