Getting a good night’s sleep during your period can be surprisingly difficult. Whether it’s cramps, bloating, night sweats, or just feeling more restless than usual, many women find that their sleep changes noticeably during certain parts of their cycle.

We’re all told to “just get better sleep,” but for women, it’s rarely that simple. But here’s the good news: the way you wind down at night, what you eat, how you move, and when you unplug, can actually work with your hormones, not against them. That’s what smart sleep hygiene is all about. Let’s break it down into doable habits, tailored to your body’s natural rhythm.

Sleep and hormones are tightly connected, especially estrogen and progesterone, the two main players in your reproductive cycle. These hormones ebb and flow throughout your life, and their shifting levels can throw your sleep rhythm out of sync.