Having difficulty sleeping before your period? 10 tips to help
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Difficulty sleeping before your period is more common than you might think. Explore what's happening in your body and 10 tips to help you rest more easily.
If sleeplessness shows up like clockwork a few days before your period, you’re not imagining things, and you’re definitely not the only one. Struggling to sleep before your period is one of those quiet, frustrating experiences that doesn’t always get the attention it deserves.
This kind of sleep disruption can feel like your whole system is out of sync and can come with racing thoughts, restless legs, or even a body that’s both tired and wired at the same time. (And if you’re wondering if we can blame this on hormones, the answer is a resounding yes.)
Understanding the why behind those restless nights and finding a few calming, practical ways to meet your body where it’s at is key. So, if you’re lying awake before your period wondering what’s going on, this one’s for you.
Let’s unpack what’s happening in your body and explore a few doable ways to get the rest you actually need without losing your mind in the process.
Why your sleep might be worse right before your period
What’s actually going on in those days leading up to your period when sleep suddenly feels like a cruel joke? Well, it has to do with your hormones, specifically during the second half of your menstrual cycle.
The second half of your menstrual cycle (which is known as the luteal phase) is a hormonal rollercoaster. After ovulation, your body produces more progesterone, which is a hormone that can have a calming, almost sedative effect. That sounds promising, right?
Well, there’s a catch. Just before your period starts, both progesterone and estrogen levels drop off quickly. That hormonal crash can leave your nervous system in a weird limbo of feeling tired but restless and foggy but overstimulated. Combine that with classic PMS symptoms like mood swings, breast tenderness, cramps, or digestive issues, and it’s no wonder your body doesn’t want to settle down. It almost can’t.
How hormones can affect your sleep
Here’s how those monthly fluctuations can throw your sleep off track:
Progesterone drops: After ovulation, progesterone initially rises, which can promote sleep. But right before your period, it dips sharply. That drop can lead to increased anxiety, restlessness, and difficulty staying asleep.
Estrogen decreases: Estrogen influences serotonin, a neurotransmitter that helps regulate mood and sleep. When estrogen levels fall, so do serotonin and melatonin, your body’s natural sleep hormone. Less melatonin may equal more tossing and turning.
Body temperature increases: During the luteal phase, your core body temperature can rise slightly. Since cooler body temps are ideal for sleep, this added warmth can make it harder to fall asleep or stay comfortable through the night.
Mood and stress sensitivity spikes: Hormonal shifts can make you more emotionally reactive or anxious. If your brain feels like it’s running every scenario from the past 15 years right before bed, you’re not alone. That mental overstimulation is often hormonally fueled.
Sleep architecture changes: Some research suggests your rapid eye movement (REM) sleep (the deep, dream-rich phase) can be disrupted premenstrually, meaning you may not feel as rested even if you technically got sleep.
How to get better sleep before your period: 10 tips for better rest
You can’t stop your hormones from doing their thing, but you can soften the impact they have on your sleep. Think of this list as a toolbox. Feel free to pick and choose what fits into your life right now. Some nights, brushing your teeth might be your win. Other nights, you may be up for a full wind-down routine. Both count.
1. Cool your bedroom down
Your core body temperature naturally rises during the second half of your cycle, which can make sleep feel impossible with tossing, turning, and night sweats. Lowering the temperature in your room to somewhere between 60–67°F (15–19°C) can help signal your body to settle down.
Read more: 6 tips you need to create the best sleep environment
2. Go easy on caffeine and alcohol
You might already be feeling extra sensitive emotionally, physically, and all of the above. Caffeine and alcohol can heighten those sensitivities, especially in the days leading up to your period. Try cutting off caffeine after 2 pm, and consider swapping that evening glass of wine for something like chamomile tea or a low-sugar mocktail.
3. Try a magnesium boost
Magnesium helps regulate the nervous system, calm muscle tension, and support deeper sleep. Foods like almonds, leafy greens, avocado, and dark chocolate are great sources. You can also ask your physician if a supplement, a magnesium spray, or a soak might be helpful if period-related body aches are part of your bedtime struggle.
4. Prioritize a simple wind-down ritual
Your evening wind-down ritual doesn’t need to be a 90-minute candlelit spa session. It can, but it doesn’t need to be. Even a 10-minute pre-bed ritual can tell your body it’s time to switch gears.
Some ideas to try:
Three minutes of deep breathing or a short Calm session
Stretching or a gentle yoga flow in bed
Putting your phone away and switching to a paperback or audiobook
Writing down your stressors in a journal so they’re not spinning in your head all night
💙 Check out the Evening Wind Down with Mel Mah to incorporate some mindful movement into your evening routine.
5. Practice progressive muscle relaxation
Progressive muscle relaxation is a great tool if your body feels tense or jittery. Start at your toes and work your way up, tensing each muscle group for a few seconds, and then releasing them. By the time you reach your head, your body should feel noticeably more relaxed.
Read more: What is progressive muscle relaxation (and how to use it)
6. Cut back on screen time before bed
Bright light can mess with melatonin, the natural sleep hormone. Aim to turn off bright screens 30–60 minutes before sleep. If that’s not possible, try a warm light filter on your phone or glasses that diminishes their brightness. Watching something comforting instead of high-drama content can also help your nervous system stay settled, which may help you calm down before sleep.
7. Listen to your body’s new rhythm
You might notice your body wants a bit more sleep before your period. If you can swing it, honor that. Adjust your bedtime earlier, sleep in when possible, or carve out moments of stillness during the day. Rest doesn’t always have to mean sleep. A 20-minute nap, lying flat on the couch, or just closing your eyes in a quiet room counts too.
8. Track your sleep and cycle patterns
A cycle-tracking app (or a simple notes app) can help you understand how your sleep shifts across your month. If you know the insomnia hits hard two days before your period, you can plan around it. Maybe rescheduling that early meeting or avoiding late-night social plans.
9. Eat in a way that supports blood sugar balance
Fluctuating blood sugar can contribute to anxiety and poor sleep. Before bed, try a small, balanced snack like banana and nut butter or whole grain toast with avocado. Avoid sugary foods or super late meals, which can spike your blood sugar and keep you awake and prioritize mindful, healthful eating.
💙 Dive deeper into how food can fuel your body with our Mindful Eating Series.
10. Release the pressure to sleep perfectly
Sometimes the anxiety about not sleeping makes the problem worse. If you’re lying awake, try to take the pressure off. Get up, stretch, read a few pages of a book or magazine, or listen to a relaxing podcast in dim light. Lying in bed frustrated can actually reinforce insomnia. Gentle distraction can help you reset without judgment.
Difficulty sleeping before period FAQs
How does the menstrual cycle affect sleep patterns?
The menstrual cycle is divided into phases, and each one comes with its own hormonal fingerprint that can influence sleep.
During the luteal phase (the days between ovulation and the start of your period), your body produces more progesterone, which can initially promote sleep. But as you get closer to menstruation, progesterone and estrogen levels drop, and that shift can disrupt your natural sleep rhythm.
You might find it harder to fall asleep, wake up more during the night, or feel groggier in the morning even after a full night in bed. These changes aren’t random. They’re part of your body’s monthly cycle, and they’re completely normal, even if they’re annoying.
Is it normal to sleep badly before your period?
Yes, it’s not just normal, but it’s incredibly common. Research shows that many people experience sleep disturbances in the days leading up to their period. You might feel more anxious, have more vivid dreams, or wake up feeling unrefreshed. That’s often a result of hormonal fluctuations, physical symptoms like cramps or bloating, and changes in mood and body temperature.
If your sleep takes a hit before your period, you’re not failing or being dramatic. It’s a physiological response to the hormonal shifts your body is managing behind the scenes.
Can your period cause insomnia?
While your period likely can't cause chronic insomnia, it can lead to sleeplessness, especially during the premenstrual phase. Sleeplessness related to your cycle usually kicks in during the luteal phase, when hormonal shifts start affecting neurotransmitters like serotonin and melatonin, which are both crucial for sleep regulation.
On top of that, PMS symptoms like irritability, body aches, or gastrointestinal changes can make it hard to settle into sleep. Even if you’re exhausted, your body may feel too uncomfortable or too tense to fully relax. While this kind of sleeplessness tends to pass once your period starts, it can still be disruptive and exhausting when it hits.
How can I sleep better before my period starts?
Improving sleep before your period starts often comes down to small, manageable shifts. Focus on calming your nervous system and creating an environment that supports rest, even if your hormones are doing the opposite. That might mean cutting back on caffeine, adding magnesium-rich foods, winding down with a short breathwork session, or adjusting your room temperature to stay cool.
Tracking your cycle can also help you anticipate rough sleep patches so you can adjust expectations and schedule around them when possible. You don’t have to overhaul your entire lifestyle. Just find one or two things that help your body feel safer, calmer, and more supported at night.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
