The Overlooked Link Between Sleep and the Menstrual Cycle

Ever notice that sleep seems to become more elusive in the days leading up to a period? Difficulty falling asleep, waking throughout the night, or feeling less rested can all be part of the body’s natural hormonal shifts.

Sleep is often overlooked when discussing hormonal health, yet it is closely connected to the menstrual cycle. Throughout the month, fluctuations in estrogen and progesterone influence the body’s sleep regulation, mood, body temperature, and stress response (Alzueta & Baker, 2023). As a result, many women experience poorer sleep quality during the late luteal phase, the days leading up to menstruation, and during the first few days of their period (Alzueta & Baker, 2023).

One reason for these changes is the rise in progesterone after ovulation. Although progesterone has sleep-promoting effects, it also increases core body temperature. Because the body naturally lowers its temperature to support restful sleep, this increase can make it more difficult to stay asleep. Hormonal fluctuations may also contribute to night sweats, more frequent awakenings, and changes in overall sleep quality (Alzueta & Baker, 2023).

Research also shows that women living with PMS, PMDD, painful periods, or irregular menstrual cycles are more likely to experience sleep disturbances. Physical discomfort, mood changes, and anxiety can further impact both sleep quality and daytime functioning (Alzueta & Baker, 2023).

The connection works both ways. Poor sleep can affect hormone regulation, emotional health, and reproductive function, creating a cycle in which disrupted sleep and hormonal symptoms reinforce one another (Alzueta & Baker, 2023).

Tracking sleep alongside the menstrual cycle can help identify patterns that may otherwise go unnoticed. Understanding these patterns can empower women to better support their health and have more informed conversations with their healthcare providers.

Sleep is more than a nightly routine. It is an essential part of hormonal health, and paying attention to how it changes throughout the menstrual cycle can offer valuable insight into what the body may be communicating.

Learn more here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11562818/