Understanding the Connection between your Sleep, Hormones, and Menstrual Cycle
Have you ever felt like you’re working against what your body naturally needs to function? Or maybe you think that in order to live your life on your terms, you need to somehow ignore your body’s signals?
For women, this totally seems like a given - right?
We do it for our academics, careers, our families, and often for our own need to power through what seems like an inconvenience. But here’s the thing - we don’t have to.
There is a way to work WITH our body’s natural signals and hormone schedules.
Even though our menstrual cycles are the foundation of our biological process, most of us don’t truly know how much it actually affects our day to day lives!
Today, I want to talk about how you can work with your body and your hormones to live a more balanced and RESTED life!
Your Menstrual Cycle:
While a lot of women view their cycle as a 3-7 day period, it’s actually the period of time (see what I did there?) from day one of a woman’s period to the first day of the next period.
In theory, the menstrual cycle is 28 days long,with the average menstrual cycle ranging from 23-35 days - because everyone is unique, there is always room for variation. There are two main phases of your cycle: the follicular phase and the luteal phase, the transition between the two is when ovulation occurs.
Here is a quick break down of the hormonal fluctuations throughout.
Follicular Phase (Days 1-14): is characterized by a rise in your estrogen, with low levels of progesterone.
Ovulation (Days 14-16): occurs when your estrogen levels rise and peak.
Luteal Phase (Days 17-28): follows with rising progesterone levels and declining estrogen.
Image credit - Nuffield Health
I like to start with the basics, because as much as we try to learn about our bodies from the mainstream health industry - women are notoriously left in the dark.
Okay, now that we’ve got that out of the way - let's dive deeper.
Let’s talk Estrogen and Progesterone:
Have you ever noticed that your sleep changes throughout your cycle? Maybe you get a great night’s sleep in the beginning and towards the end - not so much. There’s a reason for this.
Estrogen and Progesterone are the directors of your menstrual cycle, and they ebb and flow throughout each cycle. They also happen to contribute to challenges you may experience with your sleep.
During the Follicular Phase, rising estrogen levels boost serotonin and melatonin production, enhancing overall sleep quality and increasing REM sleep duration.
Ovulation sees a peak in estrogen, continuing to support REM sleep.
As we move into the Luteal phase, progesterone levels rise, promoting relaxation and deep, non-REM sleep, which is great for feeling rested. However, progesterone is also the culprit behind increased body temperature, which can cause night sweats and sleep disturbances.
The TL;DR: Understanding how these hormones affect your sleep can help you manage your rest better throughout your cycle, with estrogen enhancing REM sleep and progesterone improving non-REM sleep.
Hormonal changes through out the Menstrual Cycle
As you can see, from beginning to end, your hormones are changing - which in turn changes how you rest!
PMS - What it is and how it impacts sleep:
PMS stands for Premenstrual Syndrome, and it is very common. If you think you’re alone - you aren't: about 3 out of every 4 women experience these symptoms. PMS consists of all the symptoms that lead up to your period.
So think:
Mood swings
Depression
Anxiety
Irritability
Breast tenderness
Weight gain
Headache
Abdominal bloating
PMS symptoms appear during the luteal phase of the menstrual cycle after ovulation. You can expect them up to two weeks before your period begins. Research has shown that PMS effects sleep quality: with decreased sleep efficiency and increased sleep disturbances.
Sleep Quality, Hormones & Your Cycle:
On the flip side, your sleep quality effects your menstrual cycle.
Research shows that poor sleep quality can lead to heavier periods. It can also lead to abnormal menstrual cycle changes, like missed, short, or longer periods.
Women report lower sleep quality during the early follicular and late luteal phases, which correspond with their lower estrogen and progesterone levels.
Sleep quality and quantity can affect your menstrual cycle because sleep regulates hormones that help manage your circadian rhythm. Poor sleep can disrupt these hormones, which can lead to irregular cycles.
Here’s why these hormones are so important and what they do for you:
Melatonin: This sleep-inducing hormone, produced in response to darkness, peaks during the night to regulate your sleep-wake cycle.
Cortisol: The stress hormone cortisol follows a 24-hour rhythm, peaking in the morning and declining throughout the day. Adequate sleep helps maintain this rhythm, while sleep deprivation can lead to elevated cortisol levels and increased stress.
Leptin and Ghrelin: These hormones regulate appetite and food intake. Leptin signals fullness, while ghrelin stimulates hunger. Sleep deprivation can disrupt their balance, leading to increased appetite and potential weight gain.
On average, you should aim for 7-9 hours of sleep per night for optimal health and functioning. That good night’s rest helps you recover, regulate hormone levels, and reset your entire system for the next day.
Remember, sleep - good sleep is not a luxury; it's a necessity for our bodies to function properly.
Side note: Aside from all the medical and physical conditions, day to day events can also impact your sleep. Things like interrupted sleep (anyone have a little one?), travel, working hours (shift work), stress, exercise, and diet can all influence your menstrual cycle.
Sleep Hygiene Tips:
The best way to set yourself up for the process your body goes through every month is to set your sleep up for success.
Here are 5 ways to do this:
Follow A Schedule: Consistent sleep schedules synchronize your internal clock, also known as your circadian rhythm. This natural rhythm influences your sleep-wake cycle, hormone regulation, and overall energy levels.
Create An Easy Bedtime Routine: Research shows that engaging in relaxing activities before bed can significantly improve sleep quality and reduce the time it takes to fall asleep. This is partly due to the impact these activities have on cortisol, a stress hormone.
Exercise: Exercise has been shown to increase the amount of deep sleep you get – the most restorative stage of sleep essential for cell renewal and repair
Eat Intentionally: Your diet directly impacts your sleep quality. By eating a balanced plate, rich in essential nutrients, and avoiding certain foods before bedtime, you can set the stage for a restful night.
Set Your Environment Up For Rest: A cool room temperature (65-68°F or 18-20°C) is ideal for sleep. A dark sleep environment signals your body that it's time to rest.
BONUS! Journal: Reflecting over every decision, interaction can be activating, triggering a cortisol response and making it harder to sleep.
Okay, now that you’ve got the knowledge, it’s time to implement it. There’s no rule book here, so start out small. Try incorporating ONE of the sleep hygiene tips and stack on others as you go!
The power in understanding the inner workings of your body, allows you to navigate your day to day life armed with knowing how to work with your menstrual cycle and your hormones to create a healthy intentional lifestyle.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice.
References:
Brusie, Chaunie. “The Ultimate Guide to the Menstrual Cycle and Sleep.” Sleepopolis, 7 Aug. 2023, sleepopolis.com/education/the-ultimate-guide-to-the-menstrual-cycle-and-sleep/.
Eatwell, Hazel. “Understanding the Menstrual Cycle: More than Just Your Period.” Nuffield Health, 27 July 2023, www.nuffieldhealth.com/article/understanding-the-menstrual-cycle.
Harrington, Yasmin A, et al. “Sex Hormones, Sleep, and Memory: Interrelationships across the Adult Female Lifespan.” Frontiers in Aging Neuroscience, U.S. National Library of Medicine, 14 July 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9331168/.
Kothari, Preyasi. “Practical Tips for Better Sleep.” PreyMD , Dr Preyasi Kothari, 5 June 2024, www.preysmd.com/articles/practical-tips-for-better-sleep-part-2.
Kothari, Preyasi. “Understanding Sleep for Better Health Part 1.” PreyMD , Dr Preyasi Kothari, 22 May 2024, www.preysmd.com/articles/understanding-sleep-for-better-health.
Rugvedh, Padigela, et al. “The Menstrual Cycle’s Influence on Sleep Duration and Cardiovascular Health: A Comprehensive Review.” NIH: NCBI, U.S. National Library of Medicine, 18 Oct. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10656370/.