Menstrual Cycle and Sleep - Sleep Health Foundation

1 Menstrual Cycle and | Raising awareness of Sleep healthDoes Sleep quality change across themenstrual Cycle in women? Up to 7 in 10 women say that their Sleep changes justbefore their period. The most common time for this is 3 to6 days before having the sleeping problems a common part ofPremenstrual Syndrome (PMS)?Yes. Most women with Menstrual Cycle related problemshave particular Sleep issues just before the period. Somewomen suffer from a range of premenstrual symptoms aswell Sleep problems. For others, Sleep problems are theonly PMS symptom. Sometimes women suffer from sleepproblems regularly at other times of their Menstrual does PMS affect Sleep ?Women may feel that it is harder to get to Sleep and stayasleep. They may have restless Sleep in the days leadingup to their period. Some women say they are sleepierduring the day. We know that the amount of REM Sleep -which is when we have most of our dreams is less inthis part of the Menstrual Cycle .

2 Hormonal changes at thistime ( sudden drops in progesterone) affect thebody s temperature control. In turn this affects should I do first?Many women find that it helps to keep a diary of theirsymptoms for three months or so. This should list theirsymptoms day by day. It should also list when their periodstarts and stops. This is so that it can be confirmed thatthe sleeping problems have a link to PMS. The first step isto understand! It will also let individuals predict whenthey are most likely to have symptoms in the future. Thismeans that you take action to help yourself - see may want to discuss your symptoms with your GP. Ifso, your diary would be a good starting can I do to help my Sleep ?Once you are sure your sleeping problems have a link toyour Menstrual Cycle you will know when they are likelyto appear the next month. In the days before this time,aim to get plenty of rest and Sleep . Hints on our GoodSleep Habitspage may help.

3 Be sure to cut down oncaffeine and alcohol at this time. You should also stayactive and maintain a good diet. Try to have less sugarand salt and more calcium. Before and during your PMStry to get lots of outdoor light. Keep in mind that yourpoor Sleep (and mood) will get better once your problemtime is over. This may mean you have less frustration andanxiety about your Things to Know Aboutthe Menstrual Cycle and Sleep Most women say that their Menstrual cycleaffects their Sleep in some way. The most common time when these sleepproblems happen is 3 to 6 days beforehaving a period. These symptoms may be linked toPremenstrual Syndrome (PMS). Keeping a three month diary is a good firststep to working out whether the sleepproblems are related to the Menstrual Cycle . There are self-help strategies that may of these is to try to have more Sleep justbefore your 31/1/12 1:21 PM Page 1 What else might help?

4 Some women with PMS (but not all) may have lowMelatoninlevels. If this is the case then taking melatoninmay help your Sleep symptoms. You should discuss thiswith your I go to my GP about this?If your PMS problems are having a big impact on yourquality of life talk to your GP. You can discuss ways tomake the PMS symptoms better. If you do this then yoursleep will usually get better can I get further information?You will find information on PMS in general at: about melatonin - | Raising awareness of Sleep healthSleep Health Foundation ABN 91 138 737 854114/30 Campbell Street, Blacktown NSW 2148T: +61 (0) 2 8814 8655 F: +61 (0) 2 9672 3884 Disclaimer - Information provided here is general in nature and should not be seen as a substitute for professional medical concerns about Sleep or other medical conditions should be discussed with your local doctor. Sleep Health Foundation , 2011 This information is produced by: Sleep Health FoundationABN 91 138 737 national organisation devoted toeducation, advocacy and supportingresearch into Sleep and its disordersSleep Disorders AustraliaABN 98 075 427 voluntary group offering assistanceand support to people and theirfamilies living with Sleep disordersAustralasian Sleep AssociationABN 32 172 170 561 peak national association ofclinicians and scientists devoted toinvestigation of Sleep and its disordersSHF-MenstrualCycleandSleep-0112 31/1/12 1:21 PM Page 2