Insomnia before menstruation: Causes and solutions
What causes insomnia before menstruation? How do you overcome? Find out with Dr. Nguyen Lam Giang through the following article
Insomnia before menstruation: Causes and solutions
Sleep quality typically declines over time with aging. Especially for women. Because they go through more internal changes in their bodies than men. Examples include menstruation, perimenopause, and menopause. In the following article, Dr. Nguyen Lam Giang will refer to the topic of women's insomnia before menstruation. Please read along to find out the cause and how to fix this situation.
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- What is insomnia before menstruation?
- Causes of insomnia before period?
- How to overcome insomnia before period
What is insomnia before menstruation?
Premenstrual insomnia is the phenomenon of insomnia when a woman is about to have her period. After the period ends, this phenomenon will also go away on its own. According to the International Sleep Association, about 23% of women have sleep disturbances in the week before their period.
A few days before your period, you may find yourself not getting enough sleep. This condition, if prolonged, can cause physical and mental discomfort for the patient. It can even affect women's emotions and daily activities. This phenomenon can be caused by many reasons. These reasons will be discussed in the next section.
See also: 10 signs of coming period that you should know
Causes of insomnia before period?
Here are some of the most common causes of premenstrual insomnia.
Increased body temperature
Rapid eye movement (REM) sleep occurs when body temperature is at its lowest.1 Any sudden change in body temperature can disrupt REM sleep. Changes in hormone levels in the body cause body temperature to rise. These changes may be minor, but they can cause insomnia during the menstrual cycle .
Decreased serotonin levels
Serotonin affects mood as well as appetite control. When serotonin levels drop, the body tries to increase serotonin levels. This can cause you to lose sleep before your period .
Dysmenorrhea
For many women, before and during their period causes severe menstrual cramps . This discomfort can make it difficult for them to relax and fall asleep. Not getting enough sleep makes their mood worse and more irritable.
Stomach pain before menstruation can make women sleepless
Decreased iron and blood sugar levels
Changes in hormone levels have many effects on your ability to regulate blood sugar and iron levels. Iron helps regulate serotonin levels. If these hormones drop, the body tends to increase cravings for foods high in sugar. This forces you to find ways to replenish your energy and thereby disrupt your sleep.
Decreased melatonin levels
Melatonin is a hormone that helps you sleep better. They are produced mainly while you are sleeping. A sleep disruption due to menstruation can affect melatonin production.
How to overcome insomnia before period
Insomnia before menstruation is not a serious condition. Since the menstrual cycle is over, this condition is also gone. But this is also a situation that makes many women uncomfortable. Therefore, knowing how to overcome insomnia before menstruation is essential. You can fix them in some of the ways below.
Eat right
You need to fight those cravings by increasing serotonin levels. Increase serotonin by eating appropriate, healthy foods. To keep your blood sugar levels optimal for a good night's sleep, you can eat some foods that promote good sleep. For example , bananas , oats, figs and mangoes , etc.
Do exercise
Exercise helps promote the deep sleep phase as well as relax the stomach muscles. When you exercise, your body also releases endorphins that help you feel better.1 When your body is relaxed after exercise, you will fall asleep more easily.
See more: Tell you 10 simple ways to relieve menstrual pain at home
You should do gentle exercise before going to bed to overcome insomnia when you are about to have your period
Functional foods
To overcome insomnia before menstruation , you can add some functional foods to help sleep well. Supplements with a combination of magnesium and vitamin B6 are known to reduce PMS symptoms . Such as depression , anxiety, insomnia, breast engorgement before menstruation.
Avoid caffeine and alcohol
Alcohol and caffeine contribute to poor sleep quality. During menstruation, the liver has to work harder to regulate body temperature. Therefore, the metabolism of alcohol and caffeine in the liver is somewhat reduced when you are menstruating. So the stimulant effects of caffeine near bedtime can make it difficult for women to sleep as their period approaches.
Limit drinking alcohol when you are about to have your period to overcome insomnia
Make a sleep schedule
Sleep is very important to our health. Especially in women during menstruation. You should make a specific sleep schedule for yourself and practice regularly.1 Good sleep hygiene as well as proper diet and exercise will help reduce the stress that causes insomnia.
In addition, you can overcome insomnia before menstruation by:
- Keep room temperature around 16-19 degrees Celsius.
- Create a comfortable sleeping space.
- Avoid eating very full meals before going to bed. Instead, you can eat bread crumbs, dried fruit ...
- If menstrual cramps are keeping you awake, you can change positions while sleeping. May or may not sleep. Or use a hot pack on your abdomen to relieve symptoms. You can also take the pain reliever Advil , but use it with caution.
Above is an article by Dr. Nguyen Lam Giang on the topic of insomnia before menstruation . Hopefully, through this article, you have learned some causes and ways to fix this situation. When you have questions or concerns about your symptoms, you should visit your doctor for a more specific examination and advice.