Don’t let your that time of the month bring you down. With Insomnia that colours your mood and given you insomnia a week before your period, this condition has its own reason. For most women who suffer PMS (premenstrual tension), the condition usually sets in between seven and fourteen days before the beginning of the period, although for some women who suffer severe PMS, the condition can become one that is almost permanent, with symptoms being present before, during and after menstruation. This happens because many symptoms have a knock-on effect that causes other problems to arise at a later date.
For the majority who suffer PMS, the most common physical symptoms are
- Breast tenderness
Whilst for women who suffer severe PMS every month, these physical symptoms can be extremely unpleasant and debilitating, most women find that it is the psychological effects of PMS that are most damaging. Indeed, this is the primary reason why the alternative term premenstrual tension is used to describe the condition.
Included amongst the psychological symptoms associated with PMS are the following:
- Mood swings which are often very sudden
- Irritability ranges from mild to extreme in severity
- Stress, anxiety or depression, often leading to insomnia
- Decreased libido
- Poor concentration and a lack of focus
With this psychological effect, Short Term Insomnia tends to be the most normal symptom as it comes with stress and anxiety. After ovulation, your hormone rides on a roller coaster. The progesterone increases and this make you feel sleepy. Til the day before your period, then the level of estrogen and progesterone drop dramatically and this make you have Sleep Disorders. Overtime, your Insomnia develop and sometimes stay as your life unwanted partner.
How to beat PMS Insomnia?
2007 National Sleep Foundation Study shows that 67% of women said that they have trouble sleeping few nights a week. As women around the world are not only taking care of themselves but also their family, Luckily most sleep problems can be fixed if you’re patient and consistent. By following 10 guidelines recommended below.
- Start writing a Sleep Journal and try to understand your sleep cycle.
- Keep track of your period cycle to prepare yourself to sleep
- Exercise regularly as it helps your body to recover
- Drink enough water as it helps in curing the stomach bloating and flushing waste in women body
- Taking a warm bath to relax uterus muscle and increase blood flow to ease PMS pain
- Maintain regular 7-8 hours of sleep cycle and if you like to meditate 5-10 minutes before bed to calm your stress and anxiety, please do.
- Create right environment for Sleep like pitch black curtain, no phone, no TV, quiet environment
- Stay Away from 3 stimulant; Caffeine, Alcohol and Nicotine
- No day time Power Nap
- Drink Bedtime Tea 30 minute before bed to ease your PMS pain
Frequently Asked Questions
Do you need more sleep when you have your period?
During your period, your body needs a good quality of sleep because of tiredness from your menstrual bleeding. Throughout your PMS, your hormones like estrogen and progesterone dance, this may affect your sleep cycle that lead to short term Insomnia.
Can lack of sleep affect period?
Yes, it can. American Academy of Sleep Medicine found that women with sleep issues, tend to have irregular menstrual periods. Your body recover itself during a good quality of sleep. Without good sleep, the uterus condition is not good either.
How should you sleep when on your period?
To get the best quality of sleep during your PMS, avoid sleeping on your stomach. You should sleep on your side on your period. You should sleep like a baby with both legs stay together. This can avoid period leakage and relaxed your stomach muscle at the same time.