If you experience poor sleep just before and during your period then this one’s for you!
During the menstrual cycle, your hormones experience natural fluctuations caused by the different phases of the cycle; the follicular phase (day 1 of the period until ovulation) and the luteal phase (after ovulation). During the follicular phase, oestrogen builds up until ovulation. Then, as ovulation hits, oestrogen levels increase, which can cause significant sleep disruptions for women. After ovulation, progesterone levels rise, which can cause drowsiness. A few days before the start of the next period, oestrogen and progesterone levels fall, which can cause women to have trouble sleeping.
Some strategies to combat these cyclic sleep disturbances may include:
- Exercising regularly: exercise can help enter the deeper phases of sleep;
- Avoid alcohol: alcohol can cause disrupted sleep and wakefulness, exacerbating any sleep issues;
- Minimise caffeine: caffeine is a well-established sleep disruptor;
- Minimise salt intake: excessive salt intake can exacerbate symptoms such as breast swelling, fluid retention and bloating.
If you’d like to find out more information or to have a chat about this further , book in with Carly our dietitian by contacting us on 9439 6776.