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Awareness about menstruation and its various symptoms is still surprisingly low. Recently reality TV star Kourtney Kardashian Barker’s website published an article that called periods “the body’s Mercury retrograde” and explained period insomnia in detail – making it a favorite topic of discussion among health influencers and content creators. With Sleepember, the month of raising sleep awareness, let’s find out what it all means.
Menstrual Insomnia 101
A new study has linked difficulty sleeping during menstruation to hormonal imbalances. “Period insomnia refers to a woman’s difficulty falling asleep or staying asleep during or in the days leading up to her menstrual cycle,” explains Dr Gandhali Deorukhkar, consultant obstetrics and gynaecology at Wockhardt Hospitals. “This form of insomnia is often associated with hormonal fluctuations that occur during this time, particularly the drop in oestrogen and progesterone levels. These changes can disrupt the body’s natural sleep-wake cycle,” she adds.
Dr. Devrukhkar says that period insomnia, often associated with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD), can cause a person to feel tired even after a full night’s rest. Other symptoms can include irritability, anxiety, bloating, cramps, and headaches.
“Essentially, one needs to invest in sleep hygiene measures to fall and maintain sleep easily at night,” says Dr Joy Desai, Director of Neurology, Jaslok Hospital Research Centre.
But what is the reason for this?
A connection has been established between this phenomenon and the imbalance of female sex hormones.
Dr Vaishali Joshi, senior obstetrician and gynaecologist at Kokilaben Ambani Hospital, elaborates, “Another reason is the drop in progesterone and oestrogen levels during the luteal phase (post ovulation) of menstruation. Progesterone has a calming, sleep-promoting effect, and its deficiency can lead to insomnia. Changes in body temperature, which increases slightly during the luteal phase, can also disrupt sleep.”
Can we fix this?
Dr. Devrukhkar says that to maintain your circadian rhythm, activities that work as timekeepers are recommended. These include being exposed to the morning sun, exercising in the morning, and eating limited meals during the day.
She adds, “Habitual irregularities in sleep onset (whether due to work pressure or uninformed entertainment), drinking coffee late in the evening, drinking alcohol late at night, stress, especially excessive screen time before bedtime, can all disrupt the harmony and robustness of this circadian rhythm. This acts as a major factor inducing difficulties in initiating and maintaining sleep.”
What to do
Taking supplemental magnesium or melatonin at night is recommended under the guidance of a physician. Limiting food consumption during the day also helps maintain circadian rhythms. Alternative experts also recommend sprinkling lavender on pillows and consuming Rhodiola Rosea extract.
how to do it
To keep your circadian rhythm intact, activities that act as timekeepers are suggested by Dr. Gandhali Deorukhkar. These include morning sunlight, exercising in the morning, and eating limited meals during the day. Habitual irregularities in sleep onset, drinking coffee late in the evening, drinking alcohol late at night, stress, excessive screen time especially before bedtime can all disrupt the harmony and robustness of this circadian rhythm.
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