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How to Sleep Better on Your Period


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.


Why Periods Can Disrupt Sleep


Hormonal changes are the main reason your sleep might suffer around your period, especially in the days leading up to it (known as the luteal phase) and during your actual bleed.

Here’s what can get in the way:


1. Hormonal fluctuations


In the days before your period, levels of progesterone and estrogen drop. Progesterone tends to have a calming, sleep-supportive effect, so when it falls, you might feel more restless or anxious.


2. Cramps and physical discomfort


Uterine contractions can lead to cramps that wake you up, especially in the lower abdomen or lower back. Bloating and tenderness can also make it harder to get comfortable.


3. Night sweats or feeling too hot


Some people get temperature fluctuations during their period. This can make falling, or staying, asleep a challenge.


4. Mood changes and anxiety


Many people experience increased irritability, sadness, or anxiety before and during their period. These emotional shifts can make it harder to wind down and fall asleep easily.


5. Frequent trips to the bathroom


Needing to go to the toilet more often or worrying about leaks can interrupt your sleep or make it harder to relax.



Tips to Sleep Better During Your Period


The right mix of habits, comfort aids, and adjustments can make a real difference.


1. Manage discomfort before bed


  • Take pain relief (like paracetamol or ibuprofen) about 30–60 minutes before sleep if cramps tend to wake you.

  • Use a heating pad or hot water bottle on your lower abdomen, the warmth helps relax uterine muscles.

  • Try light stretching or gentle yoga in the evening to relieve tension and reduce bloating.


2. Adjust your sleep environment


  • Keep your room cool, aim for around 18°C (65°F). If you get hot at night, consider breathable bedding and lightweight pajamas.

  • Use a mattress protector or dark towel under your sheets if you’re worried about leaks.

  • Wear high-absorbency period products or period pants at night for peace of mind.


3. Stick to a calm evening routine


  • Wind down early: avoid screens 30–60 minutes before bed. Try reading, deep breathing, or dim lighting instead.

  • Avoid caffeine, heavy meals, or alcohol before bed, all can make sleep worse during your period.

  • A warm shower or bath before bed can relax your muscles and help you feel sleepier.


4. Try natural sleep supports


  • Herbal teas like chamomile, peppermint, or lemon balm can promote calm.

  • Some people find magnesium supplements helpful for cramps and sleep (speak to your GP first if unsure).

  • Gentle white noise, calming music, or a guided meditation app can help quiet racing thoughts.


5. Track your sleep patterns


Keeping a journal or using a cycle-tracking app can help you spot patterns. If you notice that sleep always suffers during certain phases of your cycle, you can plan around it, by adjusting your schedule, avoiding late-night commitments, or allowing extra rest where possible.



When to Talk to a GP


It’s normal for sleep to be a little disrupted now and then during your period. But if it’s happening every cycle, or if it’s seriously affecting your daily life, speak to a healthcare professional.


You may have an underlying issue like:

  • Severe PMS or PMDD (Premenstrual Dysphoric Disorder)

  • Chronic pain or heavy bleeding

  • Anxiety or hormonal imbalance


There are treatment options, from lifestyle advice to medication, that can help improve both your cycle and your sleep.


Sleep problems during your period are common, but they’re not something you just have to put up with. Whether it’s better pain management, adjusting your environment, or creating a calming routine, small changes can make a big difference.

Most importantly, listen to your body. If you feel more tired during your period, allow yourself extra rest where you can. 

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