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Menstrual Insomnia: Ways to Get Better Sleep While on Your Period

Ever wondered what menstrual insomnia is?

Menstrual insomnia is common in the first or second week before your period cycle starts. Most women also tend to experience menstrual insomnia with cramps.

PMS insomnia along with stomach cramps at night can leave you sleepless during your period cycle.

According to recent data, 33% of women agree that their sleep gets disturbed during the menstrual cycle.

Menstrual Insomnia – Things To Know

  • About 16% of women take an off from office because of menstrual insomnia, as the sleep-regulating role of hormones looms in with the PMS.
  • Most women hit the REM sleep phase during periods for lesser time. REM is a phase that is the most restorative and deepest sleep stage. As women don’t hit this phase when on periods, they feel grumpy the whole day and is also possible that variations in progesterone levels affect the body.
  • In some cases, progesterone levels can be a cause of sleep insomnia in women during the menstrual cycle. Progesterone has a sedative effect on the body and a decrease in the level of this hormone will affect the sleep pattern during periods or at the onset of periods.
  • Bloating, painful period cramps, and severe lower back pain during the period are some other causes of menstrual insomnia. Your core body temperature could be higher due to hormonal disturbances in the body. This may also be a reason for sleepless nights during periods.
  • Most women also feel uncomfortable and hot during this phase. Hormonal disturbances also have an impact on brain function and emotional memory that causes sleep insomnia.
  • If you suffer from the problems of menstrual insomnia, then there are many ways to manage and treat the same. You need to make sleep a priority to stay active and healthy, even during periods.

If you are someone who suffers from heavy periods, then you can refer to our guide that offers methods and natural remedies to help with heavy periods. Also, if you are experiencing delayed periods, our guide to natural remedies for delayed periods may be able to help alleviate your concerns.

How to Manage Menstrual Insomnia? (Treatment)

1. Sleep in a Fetal Position

Your sleeping position matters a lot. If it is uncomfortable, you won’t get to sleep properly. Insomnia during a period can be treated with a proper sleeping position, here fetal position is recommended. If you sleep on the back, then it may cause cramping and insomnia.

Fetal position is when you roll to one side and tuck in your arms and legs. This position takes the pressure off the abdominal muscles and relieves the tension that causes menstrual cramps. You will be able to sleep peacefully in this position. It also helps to alleviate cramps and reduces lower back pain in women.

2. Maintain Good Sleep Hygiene

Good sleeping hygiene can keep you healthy. Do not spend time on gadgets at night. Reduce your screen time before sleeping as it causes stress, and when the stress level increases, it directly impacts your sleep.

If you drink fizzy or other carbonated drinks during periods, it will affect your sleep cycle. It is important to relax your mind and body so that you get to sleep better while on your period. If possible, read a book before sleeping as that’ll help to calm your mind.

3. De-stress Before Sleeping

PMS and insomnia are related. When you are about to get your periods, you experience extreme mood swings and stress. Negative mood symptoms can cause sleeping disturbances in most women, so it is important to completely de-stress before sleeping.

Take a hot water shower, as it will help to relax your muscles and increase the blood flow in the body. Listen to soothing music, as that will help to alleviate your mood. The idea is to relax your mind and body both. When you feel relaxed, it will help you to de-stress, and when you are de-stressed, naturally you will sleep better during periods.

4. Keep a Track of Your Sleeping Pattern

If you track your sleeping patterns, it’ll help you to treat insomnia. A sleeping schedule or a sleeping pattern helps you to follow a time when you go to bed or rise. If you sleep at ten at night, then follow the same pattern every day. This will help your mind to relax and increase your ability to sleep better. Also, note the time when you rise each day.

5. Consider Oral Contraceptives

As periods affect the progesterone levels of the body, it does affect your sleep. But a recent sleep journal suggests that oral contraceptives may help to treat your menstrual insomnia.

Progesterone levels in the oral contraceptives may help to regulate the sleeping patterns and ease insomnia. Oral contraceptives also help you to get rid of period cramps. But, before taking oral contraceptives, you need to consult your doctor, if possible a specialist gynaecologist. Wrong pills may cause issues for the body, especially if you are looking to conceive or get pregnant.

6. Avoid Caffeinated Drinks

If you love to have black tea, coffee at night, then it is time to avoid these drinks. Caffeinated drinks can affect your sleep during periods. Most caffeinated drinks boost the brain function to make you active. So, when you are about to sleep, and you consume these drinks, it will make you more active.

You need to avoid drinking caffeinated drinks. If possible, have warm water with a dash of honey before going to sleep. It will help your muscles to relax, and that will help to treat period cramps as well.

7. Channel Your Thoughts

Thoughts have the power to change your mood. If you have negative emotions, it will affect your thoughts and actions. If you have positive emotions, it will make you feel good. If you can’t sleep well on your periods, then you can blame your thoughts.

Negative thoughts may affect your mind and can cause extreme stress. And once you are stressed, it may cause the problem of insomnia. So, if you want to sleep better, then stay positive before going to sleep. Watch a comedy movie or read a self-help book. This will surely help you to deal with the problem of insomnia.

8. Have Chamomile Tea

Herbal teas have antioxidants that help to relax the mind and body. Chamomile tea has natural properties that reduce inflammation and anxiety. Most women suffer from the problem of anxiety during periods, so sipping on chamomile tea will calm your anxiety and help you sleep better.

Chamomile is also regarded as a sleep inducer or mild tranquillizer, as it contains apigenin that helps to induce sleep. If you don’t like the taste of chamomile tea, then add some honey.

If you have already tried some of these methods and are still not getting enough sleep. Consider reaching out to us, you can make an enquiry now and we’ll get back to you at the earliest! However, if you haven’t tried these methods, consider giving them a chance.


Insomnia during periods may be caused due to a condition or hormonal disturbances. When a woman is on periods, she tends to feel uncomfortable, so not getting proper sleep is common.

It is important to treat the signs of menstrual insomnia so that you can sleep better on your periods. You’ll be able to get rid of period cramps and lower back pain with natural remedies. Try heat therapy at night if you want a sound sleep or you can also change your room setting or light set up to feel relaxed.

Keep your room temperature cool, as hormones may elevate your body temperature during periods. You also need to exercise more and focus on your diet plan. Stay positive and relaxed as that will help you to deal with the problem of menstrual insomnia. Try the above natural remedies and sleep better during and before your periods. You’ll also be able to regulate your irregular periods with a change in lifestyle.

Neha Goel

Neha Goel, a Psychology alumna and MBA graduate from CASS Business School, London, brings together her expertise as a Reiki Practitioner and Practice Manager. She integrates psychology and business strategies to foster holistic well-being and personal development.