Why you can't sleep before your period (and what to do)

If you find yourself tossing and turning right before your period, waking up more often, or feeling exhausted despite sleeping, you’re not imagining it — and you’re definitely not alone. Many women experience disrupted sleep during the days leading up to and during their period. What’s behind it? Hormonal fluctuations.

Throughout the menstrual cycle, shifting levels of estrogen, progesterone, melatonin, and cortisol can influence your body’s natural rhythm, mood, temperature regulation, and ability to fall (and stay) asleep.

The good news? Understanding these patterns and applying targeted, functional medicine strategies can help you sleep better and feel more balanced throughout your cycle.

Understanding the menstrual cycle's influence on sleep

Each phase of your menstrual cycle brings different hormonal shifts that can influence sleep:

• Menstrual phase (days 1–5): Estrogen and progesterone are at their lowest, contributing to fatigue, emotional sensitivity, and lighter or fragmented sleep.
• Follicular phase (days 1–14): Rising estrogen enhances serotonin, which supports better mood and sleep quality.
• Ovulation (around day 14): A temporary rise in body temperature may cause minor sleep disturbances for some women.
• Luteal phase (Days 15–28): Progesterone increases, promoting calm and sleep. However, as it drops before your period, you may experience PMS symptoms like insomnia, mood swings, and elevated body temperature.

Why sleep suffers before and during your period

1. PMS, PMDD, and sleep quality

Anxiety, irritability, and mood swings during the luteal phase can make it harder to wind down at night. Up to 75% of women report PMS symptoms, and 3–8% experience PMDD, which often includes significant sleep disturbances.

2. The role of progesterone

Progesterone boosts GABA, a calming neurotransmitter. As levels decline before your period, you might notice restlessness, trouble falling asleep or waking up frequently.

3. Melatonin and circadian rhythms

Some women — especially those with PMDD — produce less melatonin in the luteal phase. Evening screen exposure can worsen this, reducing your body’s natural sleep signal.

4. Cortisol and stress

Chronic stress or imbalanced adrenal function can cause cortisol to remain high in the evening, making it difficult to relax and sleep deeply.

5. Heavy periods and low iron

Nighttime waking to change menstrual products or iron deficiency from heavy bleeding can further interfere with rest.

 Functional medicine strategies for better sleep

1. Prioritise sleep hygiene

• Stick to a consistent sleep-wake schedule.
• Wind down with reading, warm baths, or calming rituals.
• Avoid screens at least one hour before bed.
• Keep your bedroom cool, quiet, and dark.

2. Support progesterone naturally

• Eat magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate.
• Add vitamin B6 foods: bananas, chicken, spinach.
• Include healthy fats (avocado, olive oil, fatty fish) for hormone production.
• Consider Vitex (chasteberry) for PMS and hormone balance.

3. Balance melatonin and cortisol

• Practice evening relaxation: breathwork, guided meditations, or gentle yoga.
• Take low-dose melatonin short-term if needed (consult your practitioner).
• Try adaptogenic herbs like ashwagandha or rhodiola for stress support.

4. Stabilise blood sugar

• Avoid refined carbs and sugary snacks, especially at night.
• Combine protein, fibre, and healthy fats with meals.
• If you wake hungry, try a small protein snack before bed (e.g. nut butter or turkey slices).

5. Address heavy bleeding and low iron

• Eat iron-rich foods: red meat, spinach, lentils.
• Supplement if needed, based on lab testing.
• Track your cycle so you can adjust your routine on heavier days.

Reclaiming your rest with a personalised plan

Hormonal fluctuations are a normal part of the menstrual cycle — but poor sleep doesn’t have to be. With a functional medicine approach that supports hormone balance, blood sugar regulation, and nervous system resilience, you can feel more rested and in sync with your body’s natural rhythm.

If sleep disruptions persist, consider working with a practitioner to explore functional hormone testing. Tests like the DUTCH test can provide valuable insights into your estrogen, progesterone, cortisol patterns, and melatonin levels. This allows us to design a tailored protocol — from supplements to sleep strategies — based on your unique hormonal landscape.

Ready to improve your sleep and cycle health?

You don’t have to keep struggling through sleepless nights and exhausting cycles. Let’s get to the root of what’s going on with your hormones and create a personalised plan to help you feel calm, rested, and hormonally balanced.

References

• Baker FC, Driver HS. Circadian rhythms, sleep, and the menstrual cycle. Sleep Med. 2007;8(6):613-622. doi:10.1016/j.sleep.2006.09.011
• Parry BL, Berga SL, Mostofi N, et al. Sleep EEG studies during the menstrual cycle in premenstrual dysphoric disorder. Psychiatr Clin North Am. 2007;30(2):565-580. doi:10.1016/j.psc.2007.01.006
• Shechter A, Boivin DB. Sleep, hormones, and circadian rhythms throughout the menstrual cycle in healthy women and women with premenstrual dysphoric disorder. Int J Endocrinol. 2010;2010:259345. doi:10.1155/2010/259345
• Friederich HC, Walter C, Henningsen P. Iron deficiency and sleep. Sleep Med Rev. 2021;57:101441. doi:10.1016/j.smrv.2021.101441
• Michal V, Alexander F, et al. Effects of Vitex agnus-castus on PMS: A systematic review. Complement Ther Med. 2018;41:110-116. doi:10.1016/j.ctim.2018.09.004