How does menstruation affect your sleep – and what can you do about it?

Do you sleep worse when you have your period?

You are far from alone.

Many people experience changes in their sleep in the days leading up to and during their period. You may have difficulty falling asleep, wake up more often during the night, or feel less rested – even after many hours in bed.

According to studies, over half of women experience poorer sleep during menstruation. And when this happens month after month, it can affect mood, concentration, energy levels and immune system.

But why does this actually happen?

👉 Want to know more about how your sleep is affected throughout the cycle? Read the article here

Why do you sleep worse during menstruation?

Let's address some of the biological reasons why your sleep is affected by your period.

1. Decrease in progesterone

Progesterone has a calming effect on the body. When levels drop leading up to menstruation, it can make it harder to fall asleep and stay asleep.

2. Pain and cramps

Menstrual cramps, pelvic tension, and stomach problems can wake you up – or make it difficult to find peace.
Consider applying Calming Cream, which is filled with magnesium, known for its calming effect.

3. Temperature changes

Your body temperature rises slightly during the luteal phase and falls again during menstruation. Small changes in temperature can affect sleep quality.
- finally sleep with the window open and keep the temperature below 19 degrees.

4. Worry about bleeding through

Many wake up, not because they have bled through – but because the body is alert.

In short: It's all about hormones, body and mind.

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7 ways to sleep better during your period

Here are concrete, realistic things you can do.

1. Keep a regular bedtime

Regularity helps the body release melatonin – the sleep hormone – at the right time. Go to bed and get up at about the same time every day, even during your period.

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2. Turn down screens in the evening

Blue light from phones and computers inhibits melatonin production. Turn off screens at least 30–60 minutes before bed. If you need “something in the background,” choose a podcast or audiobook.

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3. Use heat for pain

A hot water bottle or heating pad on the stomach can relieve cramps and signal calm to the nervous system.

We have made a heating pad made from leftover fabrics, filled with organic flax seeds, sewn in DenmarkYou can safely put it in the microwave and - ahhh...

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4. Sleep in menstrual panties

If you wake up with a fear of bleeding, reassurance can make a big difference.
Menstrual panties fit securely, feel like regular underwear, and minimize nighttime restlessness. For many, they are a game-changer on heavy nights.

We recommend Period Flow Shorts for the nights, as the small leg makes a big difference in keeping the panties where they should be during the night - are you unsure if they are for you? Then just read the reviews ⭐️⭐️⭐️⭐️⭐️

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5. Sleep on your side

If you sleep on your stomach, the pressure can worsen the pain. A side position – preferably with a pillow between your knees – can relieve pressure on your pelvis and lower back.

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6. Move easily during the day

A quiet evening walk can reduce tension and help the body to naturally tire. If you have difficulty finding peace, we can also recommend body scans or focusing on breathing. To help with this, we can recommend the free Danish app Åben og kolk.

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7. And… I didn’t orgasm.

During orgasm, oxytocin and endorphins are released, which have a pain-relieving and relaxing effect. It can actually help with both pain and falling asleep.

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When should you react?

If you experience:

• Extreme fatigue every cycle

• Insomnia for several nights in a row

• Severe pain that keeps you awake

• Or mood swings that affect your everyday life

Then it might be a good idea to talk to your doctor.

But slightly disturbed sleep during menstruation?
It's completely normal.

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The final word

Your sleep can change during your period due to hormones, pain, and temperature changes. With small adjustments – and a little extra reassurance at night – you can often significantly improve your sleep quality.

And most importantly: There's nothing wrong with you. Your body is just working.

Sleep well, zzzz...

Sources: sundhed.dk