by Gemma Delaney

Heat waves, cranky moods, and aching backs – the unwelcome heralds of our menstrual cycles can disrupt our lives in more ways than one, including our precious sleep. With nearly one-third of women in the UK reporting that their sleep is disturbed during their cycle, it’s a concern that needs addressing. Thankfully, we’ve compiled some useful advice from renowned gynaecologist and women’s health expert, Dr. Serena Wells.

Now, no magic wand can wave away the natural ebbs and flows of oestrogen and progesterone in our bodies, which often lead to varied energy levels and sleep disruptions. However, Dr. Wells suggests striking back at the sleep-snatching side effects with a few carefully planned strategies.

Stay Chilled

Finding it hard keeping comfortably cool at night? While menstruating, our body temperatures tend to rise between 0.5 – 1.5°F, which does make it a challenge. Try soothing your skin with a calming, cool shower before bed and apply an aloe-based moisturiser (ideally from the fridge) to maintain a cooler feeling throughout your slumber.

Shy Away from Spirits

It may be tempting to unwind with a nightcap, but try to tread lightly with alcohol during your period and the days leading up to it, especially close to bedtime. Research indicates that high progesterone levels mixed with alcohol can amplify alcohol’s side effects, increasing the chances of fragmented, disturbed sleep.

Embrace Exercise

Exercise is the friend we sometimes ignore but who always has our best interests at heart. By enhancing the levels of soothing, restful sleep and promoting beneficial bodily functions like hormone growth, a workout regime can be a real gamechanger. Skip high-impact exercises on those heavy flow days in favour of gentle exercises like yoga and light stretching.

Tackle Twitchy Legs

Do you experience a sense of restlessness or the dreaded ‘Restless Leg Syndrome’ before your period? Persistent discomfort from twitchy legs can make it harder to settle in bed. If it’s becoming a major issue, consult your physician or gynecologist – your body might need increased iron or folate intake.

Maintain a Stable Sleep Schedule

Developing a consistent bedtime routine during the second half of your cycle can do wonders for stabilising your sleep patterns. A nightly bath or shower, enjoyed alongside a soothing cup of herbal tea at the same time each period, can lead to better rest.

With these effective strategies in hand, you are ready to sail smoothly over those menstrual wave-induced sleep disturbances. Here’s to peaceful nights and refreshed mornings!

menstrual cycle, sleep disruption, staying cool, avoiding alcohol, prioritizing exercise, dealing with restless leg syndrome, stable sleep schedule, woman’s health, hormone changes, menstrual cycle management