You’re tired, it’s been a long day, and your period just started. All you want is to crawl under the covers and pass out, but your brain has other plans. Sound familiar?

Welcome to the world of period insomnia, where your uterus and your sleep schedule don’t always get along.

Let’s break down why this happens and how you can catch some actual Zzzs, even when your body is feeling all over the place.

So, Why Does Period Insomnia Happen?

Weirdly enough, it’s not just about the cramps or the bloating (though those don’t help). There’s a whole mix of things going on behind the scenes.

1. Hormones, a love-hate story: Right before your period, levels of oestrogen and progesterone start to drop. These hormones don’t just mess with your mood - they also mess with your sleep. Progesterone especially has a calming effect, and when it dips, you might feel more anxious or restless at night.
2. Your brain won't shut up: Ever notice how your thoughts get loud when you’re trying to sleep? Hormonal changes can stir up stress, anxiety, and emotional overload. So, while you’re lying in bed, your brain is suddenly playing replays of that awkward moment from five years ago.
3. Body temperature tweaks: Your body temperature can rise slightly during your cycle, especially after ovulation. That might not seem like a big deal, but even a small temp shift can mess with your comfort level and sleep quality.
4. Cramps, bloating, and the general chaos: Let’s not forget the physical stuff. Cramps? Not exactly relaxing. Feeling  bloated? Also, not ideal for sleep.

How Do You Know If It’s Period Insomnia?

It’s not just a one-off bad night. You might notice:

• Trouble falling asleep in the days leading up to your period
• Waking up more often than usual
• Feeling groggy even after a “full” night’s rest
• Sleep magically improving once your period ends

What You Can Do to Sleep Better During Your Period

Now for the good stuff - things that help.

• Create a bedtime ritual that calms you: No, not just scrolling socials until your eyes burn. Try something more soothing: low lights, a warm shower, reading something chill, or journaling to quiet the mental noise. Keep it screen-free if you can.
• Rethink that 4 PM iced coffee: Even if you think caffeine doesn’t affect you, your period self might disagree. Switch to herbal tea, hot water with lemon, or honestly just hydrate. Your future sleepy self will thank you.
• Make your space comfy: Cool room, cozy blankets, maybe even a weighted one if that’s your thing. And if cramps are getting in the way? A heat pack tucked under the blanket can make a huge difference.
• Move your body (just a bit): We’re not saying run a marathon, unless that’s your vibe. A short walk, yoga, or stretching helps lower stress and can improve sleep.

Tried All That and Still No Sleep?

If your sleep’s a mess every month, it might be time to talk to someone about it. A healthcare provider can help you figure out what’s really going on and talk about treatment options. That might mean adjusting lifestyle stuff, trying supplements, or looking into cycle-supportive medication.

Basically, you don’t have to just deal with it.

You Deserve Rest - Period

No, seriously. Just because it’s “normal” to feel tired or restless during your period doesn’t mean you have to accept bad sleep as part of the package.

Your body’s going through a lot. It’s okay to take it easy, cancel a plan, nap mid-day, or just be tired without needing to justify it. But when you do want to sleep and your period won’t let you, now you’ve got a few tools up your sleeve.

So light that candle, put your phone down, turn on some lo-fi beats, and get that rest. You deserve it - every single month.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.