Menstruations are rarely comfortable, with symptoms like bloating, hormonal fluctuations, fatigue and pain that make us want to stay in bed. Added to these inconveniences is a lesser-known but equally disturbing phenomenon: menstrual insomnia. Next, this broad phenomenon and its effects will be explained.


What is Menstrual Insomnia?


Insomnia during menstruation refers to difficulty sleeping experienced before and during menstruation. Research in the area of ​​menstrual products has identified this problem as a significant cause of sleep loss in women's lives. Among the main factors are physical discomfort, nighttime anxiety and fear of hygiene products leaking, which are common concerns during this period.
The statistics are quite clear: 69% of women experience the quality and quantity of their sleep affected during their menstrual cycles. On average, this translates to a loss of 3,802.5 hours, approximately 158 days or five months, of sleep over the course of their lives due to menstruation. 30% of them have difficulty sleeping during this time due to concerns that their hygiene products may fail and stain their bedding.


What is the cause of menstrual insomnia?


Menstruation-related insomnia is often attributed to hormonal changes that occur during the menstrual cycle. Hormones such as estrogen and progesterone, fundamental in this process, play a crucial role. Before the menstrual period, the level of progesterone increases in preparation for a possible pregnancy. If pregnancy does not occur, the level of progesterone decreases abruptly, thus initiating menstruation and the shedding of the uterine lining. Since progesterone has sedative effects, its sudden drop could explain why PMS often leads to sleep disorders.


Another aspect that could influence sleep is the change in body temperature. Normally, your body temperature drops when you go to bed, which helps you sleep comfortably and soundly. However, body temperature tends to rise slightly after ovulation and remains high until menstruation begins, then returns to its normal level. This increase in body temperature before menstruation can affect the quality of sleep.


How to mitigate menstrual insomnia?


To relieve menstrual insomnia, it is suggested to adjust sleep routines according to the menstrual cycle. This could include increasing sleep in the days before menstruation, through naps, going to bed earlier, or reducing prolonged nighttime activities. Adapting your sleep pattern can be an effective strategy to better manage these disturbances.


In conclusion, menstrual insomnia is a significant problem that affects many women, having a notable impact on their quality of life. Understanding the underlying causes, such as hormonal changes and variation in body temperature, is key to addressing this challenge. Adjusting sleep habits and adapting daily routines can offer considerable relief, allowing for better management of these symptoms and, therefore, an improvement in general well-being during the menstrual cycle.

Have you experienced insomnia during your menstrual cycle? What strategies have you found useful to improve your sleep these days? Share your experiences and tips in the comments to help others better handle this challenge.

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