Sleeping well on your period

Some people notice their sleep is worse in the days before and during their period. Cramps, needing the loo, worry about leaks, and hormone shifts can all play a part. It does not happen to everyone though.

What the research says

A 2023 review found that in people with regular, symptom-free cycles, how long and how well you sleep generally stays the same across the cycle, although brain-wave patterns shift a little after ovulation when progesterone is high. Poorer sleep is more common in people with premenstrual symptoms or painful cramps. The NHS lists tiredness and trouble sleeping as common PMS symptoms.

Sleep-saving ideas

• Leak-proofing: overnight pads, period pants, or a cup, plus a dark towel underneath.
• Tampon timing: if you sleep for more than 8 hours, a tampon is not ideal (the FDA says never more than 8 hours). Put a fresh one in just before bed and take it out as soon as you wake, or choose a different product.
• Cramps: a warm (not hot) hot water bottle wrapped in a cover, or a painkiller before bed if suitable for you.
• Keep cool: a cooler room and breathable bedding. Body temperature rises slightly after ovulation.
• Wind down: a regular bedtime, less screen time and less caffeine later in the day, as the NHS sleep advice suggests.
• Position: curling up on your side takes pressure off your tummy for some people.