Sleep & the menstrual cycle
The Importance of Sleep for Your Menstrual Cycle
As women, we all know how important it is to take care of our menstrual cycle. It's a part of our lives and it can greatly affect our overall health and well-being. Even if fertility and having a baby is not a goal for you. Maintaining fertility can ensure you are feeling switched on, happy and have a pain free cycle.
One of the most overlooked factors that play a crucial role in regulating our menstrual cycle is sleep.
Sleep is a pillar of health in my practice with every condition being effected by poor sleep in some way. Sleep directly affects the hormones that regulate our menstrual cycle. A lack of sleep can disrupt the delicate balance of these hormones, causing irregular menstrual cycles, skipped periods, or even ovarian dysfunction. Additionally, poor sleep quality can lead to increased stress, which also disrupts hormonal balance and can worsen menstrual irregularities.
Sleeps effect on the menstural cycle
Sleep regulates our amyglada if we get too little sleep e.g. under 6.5 hours it starts to fire off panic and fear signals. When panic and fear come onto the scene fertility goes running as our body wants us to be in a safe environment to concieve.
Interrupted sleep makes leptin levels drop, which disrupts regular cycles, ovulation, and causes a scant uterine lining (also known as the endometrium).
Poor sleep increases pain signalling - causing a more painful bleed and greater mood symptoms.
Decreased gut functioning - the gut digests 25% of hormones meaning they can be recirculated causing imbalances.
For women who experience premenstrual syndrome (PMS), sleep can also impact the severity of symptoms. A study by the National Sleep Foundation found that women who experienced poor sleep quality also reported more severe and frequent PMS symptoms such as cramps, bloating, and mood swings.
So, what can you do to ensure you get enough quality sleep to support a healthy menstrual cycle? Here are a few tips:
1. Stick to a consistent sleep schedule - go to bed and wake up at the same time every day.
2. Reduce as much light as possible: use candles, red globes or wear blue blockers.
3. Avoid caffeine, alcohol, and heavy meals close to bedtime as these can disrupt sleep quality.
4. Make sure your sleeping environment is comfortable, cool, and dark.
5. Consider incorporating relaxation techniques such as meditation, yoga, or deep breathing exercises to help you fall asleep quicker and stay asleep longer.
Annoyingly, sleep can also be effected by hormones. Poor levels of progesterone, hypersensitivity to progesterone or histamine intolerances can also cause problems sleeping especially towards the end of the cycle. Magnesium can be a great remedy for this as it is important for GABA production our calming neurotransmitter as well as progesterone production. Speak to a practitioner if you think this may be an issue for you.
In conclusion, sleep plays a significant role in regulating our menstrual cycle and overall health as women. By prioritizing sleep and taking steps to improve our sleep habits, we can support a healthy and regular menstrual cycle, reduce PMS symptoms, and improve our overall well-being.
