Premenstrual syndrome generally occurs in the week before your period. It is characterized by symptoms of nausea, bloating, cramps, and discomfort. About 80% of all women experience PMS. The red curing occurrence of five of more PMS symptoms gives you a PMDD diagnosis. PMDD or premenstrual polymorphic disorder is a debilitating condition affecting 8-10% of all women. Most women experience a disturbed sleep cycle as a result of PMS and PMDD. Find out the reason and solutions to PMS related insomnia by reading on. For some individuals, fatigue and tiredness from hormonal changes may also induce hypersomnia, causing them to sleep longer to feel more rested.
Why can't I fall asleep?
Your body witnesses a continuous rise in the pregnancy hormone (progesterone) in the days before your period. Research has shown that progesterone affects melatonin production and is linked to increased basal body temperature. Basal body temperature plays a vital role in the ability to sleep soundly. With your body temperature increased by almost two degrees Celsius, you may wake multiple times in the night with night time sweats or chills. Cramps caused by PMS may be excruciating at times, preventing the natural process of dozing off.
Working towards a better quality of sleep
Healthy lifestyle habits:
Decreased intake of caffeine and oily food can significantly help with bloating and nausea. A good walk and some exercise may cause you to become tired enough to fall asleep quicker. In the days leading up to your period, make sure to practice healthy eating and activities to reduce PMS symptoms.
- Healthy night time habits: To cope with reduced melatonin production, develop healthy night time habits such as lights out 19 minutes before you fall asleep, avoid using electronic devices that negatively impact sleep quality and consistent sleep-wake timings.
- Relaxation: Nausea and cramps can lead to increased levels of anxiety. Practice yoga, meditation, and take a hot shower before falling asleep to be in a natural and relaxed state to avoid waking up multiple times.
- Cool your surroundings: To cope with increased body temperature, wear lighter clothing, and reduce the temperature of your surroundings and sheets for a sound sleep.
- Heat therapy: Hot water bags and hot baths can reduce the intensity of cramps and help you to doze off quicker.
- Seeing a medical professional: If all home-remedies fail and your symptoms cannot be handled, it may be time to seek a medical professional's help for your diagnosis and prescription.