Lifestyle

I’m an expert on why you can’t sleep on your period and tips to feel rested

A SLEEP expert found out how your period can affect your sleep.

The female body goes through a number of changes over a period of time menstrual cycleincluding a rollercoaster ride of hormones.

Your period can make you toss and turn in bed, experts say

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Your period can make you toss and turn in bed, experts sayCredit: Alamy

And that’s just one of the reasons why you have a harder time getting a good night’s sleep at certain times of the month.

“The two key hormones during the menstrual cycle are estrogen and progesterone, which come from the growing egg cell in the ovary,” said Dr. Gareth Nye, a lecturer at Chester Medical School specializing in maternal and fetal health.

Estrogen and progesterone cycle up and down every month.

They rise during the first half of the cycle to prepare the uterus for a fertilized egg and fall in the second half to allow the uterine lining to break down (i.e. your period).

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said dr nope metro: “Because progesterone causes your normal body temperature to rise by up to a degree, which — while it doesn’t seem like much — may be enough to disrupt sleep patterns.”

A woman’s basal body temperature rises around the time of ovulation as progesterone rises.

Ovulation occurs around the middle of your cycle – two weeks before your next period, although there are light ones variations.

Therefore, in the middle of your cycle, in the run-up to your next menstrual period, you can expect your body temperature to rise slightly.

It goes down again when an egg hasn’t been fertilized – causing the period – or stays high if you’re pregnant.

dr Nye said one possible theory is that this rise in body temperature makes it harder to sleep.

It can affect how much time you spend in sleep stages, such as sleeping. B. REM sleep, which is the most restorative type of sleep.

Another possible cause of insomnia as a result of your period is PMS.

The Sleep Foundation says that “these sleep problems most commonly occur three to six days before your period.”

“These symptoms may be associated with premenstrual syndrome (PMS),” it says.

PMS is a set of symptoms that appear just before your period, including bloating and a bad mood.

The NHS and Mayo Clinic list sleep disorders and fatigue as a PMS problem.

Some women with PMS may have low levels of melatonin, a hormone that kicks in in the evening to induce sleep, according to the Sleep Foundation.

Finally, your period can interfere with your sleep as it can cause cramps or frequent trips to the bathroom.

Heavy bleeders may struggle with fears of leakage and get up at night to see if they need to change their toiletries.

What should I do

dr Elisabeth Philipps, neuroscientist, has some tips on how to manage your sleep during your period.

She said if you’re getting a disturbed night’s sleep, “taking short breaks during the day can help conserve energy.”

“Monitor your cycle via an app or smartwatch so you know when your period is coming up and you can prioritize rest and sleep wherever you can,” she said.

dr Phillips added, “Using herbal remedies that help balance progesterone levels naturally, like ashwagandha or evening primrose oil, may help.”

Coping with the effects of the highs and lows of progesterone can help combat the rise in body temperature.

The NHS recommends balancing the effects of PMS by drinking too much alcohol and avoiding smoking.

Research suggests that smoking increases the risk of period-related sleep problems, including sleep efficiency and total sleep time.

And alcohol, while it can help you nod off, ruins sleep quality.

Try to eat frequent smaller mealsinstead of exercising three big meals regularly and reducing stress, for example through yoga, the NHS says.

improvement of your so-called “sleep hygiene” general is also important.

Experts say a cool room temperature is optimal for sleep, but you might want to open a window if you’re struggling mid-cycle when your core temperature is higher.

Scientists agree that the temperature in the bedroom should be around 16-18°C.

A drop in body temperature, which should normally occur around bedtime, signals the brain that it’s time to sleep.

To fall asleep faster, experts recommend warming the skin before bed to help it lose body heat faster.

You can do this by taking a hot shower about an hour before bed or by placing your feet on a hot water bottle.

https://www.thesun.ie/health/8587364/why-you-cant-sleep-on-period-tips/ I’m an expert on why you can’t sleep on your period and tips to feel rested

Fry Electronics Team

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