It's no secret that quality sleep is essential for proper bodily function. In fact, one of the first things I ask a client in an introductory session is to give me the 411 on their sleep! While simply getting enough sleep can feel like a battle in itself, as a cycling woman you may find that your sleep quality fluctuates (drastically or not) throughout your menstrual cycle - leaving you with another variable to contend with. So, how can we adjust our routines according to our menstrual cycle to optimize our sleep? Well, it all starts with understanding what’s going on behind the scenes hormonally.
Sleep and YOUR menstrual cycle. Phase by phase - hello, hormones!
Starting off strong with cycle day 1, aunt flo, the red sea. Estrogen and Progesterone, the two stars of our show, are at an all time low. The egg that was released last cycle during ovulation was not fertilized, so the corpus luteum signaled for the uterine lining to shed. When in this phase, many women experience cramps, bloating, and other physical discomforts that plague sleep and lead to middle-of-the-night disturbances. Sleep is less efficient here than it is in the luteal phase, so you may find yourself needing extra time in bed!
As we move into our follicular phase, FSH, or Follicle Stimulating Hormone kickstarts the maturation of several immature follicles containing eggs. As estrogen levels rise, the endometrial lining thickens in preparation for supporting the mature egg that will soon be released in our next phase! As we come out of the menstrual phase fog and into the follicular phase, energy increases as well. Taking extra care to channel that energy during the day and winding down in the evening will set us up for a successful night of rest.
Ovulation is the next stop, and might be the phase in which you notice the greatest shift in your sleep! Estrogen has reached an all time high, and likely so has your body temperature. (Many women, including myself, choose to track their ovulation by way of Basal Body Temperature, or BBT! Confirming a rise in temperature means ovulation has occurred and can help you know when to have (or avoid) sex.) Once the mature egg has been released thanks to luteinizing hormone, we begin to see estrogen levels drop off, later rejoining us with co-star progesterone in the next phase. During this phase, fertility is HIGH and you may find yourself feeling restless and in the mood to do more than sleep.
Last stop, luteal. Estrogen is back, but this time sharing the stage with the ever so sneaky, progesterone. Progesterone was on the rise, slowly but surely this whole time, but makes its big debut in the luteal phase - responsible for maintaining that uterine lining and sustaining a potential pregnancy. If fertilization of the egg did not occur, the corpus luteum signals for the shedding of the uterine lining and the cycle repeats! Luckily for us, progesterone has some sedative properties, so sleep may come more easily and is more efficient. Embrace it!
Ok, I get it, but what can I actually do to improve my sleep throughout my menstrual cycle?
The beautiful and often-frustrating part about this is that everyone is different. Honor your bio-individuality and take the time to learn when your sleep is stellar and when it could use some work. I love to recommend logging your sleep symptoms upon waking along with your cycle day to note any patterns. Good things to notice are sleep and wake times, if you woke up throughout the night and why, when you ate for dinner, and what you did prior to falling asleep. Once you have a grip on things and see areas of improvement, feel free to explore some of these recommendations.
MENSTRUAL.
Avoid high-energy activities close to bedtime.
Indulge in self care like a face mask, bath, or massage.
FOLLICULAR.
Review tomorrow’s to-dos and jot down any last minute ideas floating around in your mind.
Practice deep breathing exercises, meditation, or prayer to center yourself.
OVULATORY.
Lower the temperature of your room and wear light pajamas to combat the rise in BBT.
Take a cool shower after any bedtime activities ;) to help relax and ease you into sleep.
LUTEAL.
Cozy up and embrace the progesterone drowsiness by reading a book and drinking a small cup of herbal tea.
Plan ahead to allow for an evening in/minimal social activities. Now is a time to turn inward and embrace the restfulness that comes with this phase.
So what now?
While we see that the menstrual cycle plays a large role in sleep quality, this is just the tip of the iceberg! Sleep allows for optimization of a myriad of other bodily functions and can be affected in many different ways. Here at The Club we love to talk about on-plate food and off-plate food, and both of these categories play a role in the way we sleep and ultimately the way our body recovers and functions. If you feel like you could use a hand in discerning how to improve your sleep - allow us! We love helping our girls feel their best!
CITATIONS
Rugvedh P, Gundreddy P, Wandile B. The Menstrual Cycle's Influence on Sleep Duration and Cardiovascular Health: A Comprehensive Review. Cureus. 2023 Oct 18;15(10):e47292. doi: 10.7759/cureus.47292. PMID: 38022155; PMCID: PMC10656370.
Steward K, Raja A. Physiology, Ovulation And Basal Body Temperature. 2023 Jul 17. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 31536292.
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