Sleep across your cycle

If your sleep goes wobbly before your period, you are not imagining it. The NHS lists trouble sleeping among common PMS symptoms, and a review of the research says people with PMS symptoms or painful cramps often sleep worse just before and during a period.

What changes in the luteal phase

After ovulation, progesterone rises and nudges your body temperature up slightly. The sleep research also shows a smaller dip in body temperature at night and less REM (dreaming) sleep in the luteal phase. Add in cramps, night-time trips to change products, and PMS worries, and sleep can easily suffer. Poor sleep can leave you tired and irritable the next day, which is the last thing PMS needs.

NHS-backed sleep habits

• Get up at the same time every day and go to bed when you feel sleepy.
• Relax for an hour before bed, with a bath, a book or calm music, and keep screens away.
• Keep your bedroom dark, quiet and cool.
• Avoid smoking, alcohol, tea and coffee for at least 6 hours before bed.
• Avoid big meals late at night and exercise within 4 hours of bed. Exercise earlier in the day instead.
• Do not sleep in after a bad night. Stick to your usual wake time.
• If you are still awake after about 20 minutes, get up, do something calm somewhere comfortable, and go back when sleepy.
• If you lie awake worrying, write a to-do list for tomorrow before bed.