Almost a year ago I was laying in my bed in Ireland, freshly arrived to start my postgrad. It was my first day of my period and I couldn’t sleep for the life of me. It was 3 am and out of desperation I started a video recording on my phone and posted it on TikTok saying that we need to start talking about period insomnia. Now almost a year later that little video has over 11k views and dozens of comments of menstruates telling me they’re suffering too. So let’s continue that conversation.
Period insomnia usually occurs in the week before menstruation begins, but not for everyone. For me, for example, it’s usually the first day of my period. But what exactly is period insomnia? And what does the research say about it?
Insomnia and Sleep in General
Insomnia is a sleep disorder that can make it difficult to fall asleep, stay asleep, or experience good-quality rest (Vevers, 2024). Insomnia is typically divided into two types: primary and secondary insomnia.
- Primary insomnia occurs when a person experiences insomnia that is not caused by an underlying disease, medication, or condition.
- Secondary insomnia occurs when insomnia is a symptom or side effect of something else.
Period insomnia is classified as secondary insomnia.
Risk factors for insomnia include:
- being female
- older age
- family history of insomnia
- high caffeine use
- high or frequent alcohol use
- irregular bedtime
- smoking
- lack of exercise
- high stress levels
- mental health conditions
Sleep typically has four stages: the first three are light sleep or non-rapid eye movement (NREM) sleep, which gradually becomes deeper, and the fourth stage is rapid eye movement (REM) sleep—when most dreaming happens. Most of our sleep time is spent in stage two, about 45% on average (Vevers, 2024).
Period Insomnia
Research suggests that period insomnia is more common in people who also experience PMS or PMDD. The more sensitive someone is to hormonal changes, the more likely they are to experience period insomnia.
A 2023 study grouped PMS-related insomnia symptoms into four categories, including: satisfaction of sleep, alertness during waking hours, efficiency of sleep and duration of sleep. Symptoms of these categories may include:
- experiencing anxiety, depression, and irritability,
- being able to sleep for short periods only and waking frequently or lying awake for much of the night,
- lying awake for a long period of time before falling asleep,
- waking up early in the morning and having difficulty falling back to sleep,
- waking up feeling tired and feeling sleepy during waking hours due to low quality of sleep or
- finding it difficult to concentrate on daily tasks.
Sleep-related symptoms:
- difficulty falling asleep
- waking up in the middle of the night
- difficulty returning to sleep
- feeling fatigued and sleepy during the day
- irritability and low mood
- trouble concentrating or remembering things
Other PMS symptoms that can disrupt sleep:
- cramps
- bloating
- tender or swollen breasts
- constipation or diarrhea
- headache
- sensitivity to noise and light
- mood symptoms like anxiety, sadness, and irritability
What Does the Research Say?
A 2016 study found that menstrual cycles can affect stage two and REM sleep due to hormonal fluctuations. PMS may also reduce melatonin (the sleep hormone) production during the luteal phase of the cycle (Vevers, 2024). It’s believed that changes in hormone levels, not simply high or low levels, are most likely to cause period insomnia.
People with PMDD may also show a blunted melatonin response during the luteal phase. Higher progesterone levels in the week before menstruation might be another contributing factor.
A 2018 study suggested that people with PMS are more likely to experience insomnia and poor-quality sleep (Vevers, 2024).
Overall, research shows that menstruators often experience more light sleep and less REM sleep toward the end of the luteal phase, this is known as a change in sleep architecture. People with PMDD may also experience increased deep sleep, potentially linked to reduced melatonin levels.
However, research is still limited. Many theories exist about what causes period insomnia, but none are fully proven, and there are many unknown factors at play.
How Can I Manage Period Insomnia?
Because there’s little research, there’s no one-size-fits-all solution. Managing period insomnia often involves experimenting to see what works best for you. Personally, I’ve found that menstrual cycle supplements have helped me the most with PMS symptoms.
1. Natural Remedies (Vevers, 2024)
One of the most effective ways to improve sleep is to keep a consistent routine, like going to bed and waking up at the same time every day, even on weekends. Avoid napping during the day, particularly in the afternoon, as it can make it harder to fall asleep at night. Try to eat meals at regular times and avoid eating large meals too close to bedtime. It also helps to limit how much you drink in the evening to avoid waking up for bathroom trips.
Caffeine, nicotine, and alcohol can all interfere with sleep, so it’s best to avoid them in the hours before bed. Creating a calm, comfortable, and sleep-friendly environment, typically cool, quiet, and dark, can make a big difference. Daily physical activity supports better sleep, but intense exercise should be avoided in the five to six hours before bedtime. Managing stress and taking time to unwind before bed is also key.
Regular exposure to daylight helps regulate your body’s sleep–wake cycle, while limiting phone and TV use at night reduces stimulation before bed. Some people find natural sleep aids like magnolia, rosemary, ginseng, valerian, ashwagandha, kava, or theanine helpful, though it’s important to consult a doctor first, as these can interact with medications. Finally, eating a balanced diet rich in vegetables, fruits, whole grains, and lean proteins, while limiting processed and sugary foods, can help support overall sleep quality.
2. Meditation & Relaxation Techniques
Practices like Yin Yoga can help signal to your body that it’s time to wind down. Meditation and breathing exercises can also promote sleepiness. They don’t always work for me, but sometimes they make a real difference.
3. Medications
There are medications that can help with sleep, but always consult your doctor or pharmacist before trying them. For example, someone once suggested antihistamines to me, which can cause drowsiness, but I would never take them without medical advice.
Summary
Period insomnia is a type of secondary insomnia linked to hormonal fluctuations during the menstrual cycle. It often occurs in those who are sensitive to hormonal changes, especially people with PMS or PMDD. While research points to melatonin changes and altered sleep architecture as possible causes, there’s still no clear explanation.
Managing it often requires a personalized approach—whether through sleep hygiene, relaxation practices, natural remedies, or (with medical guidance) medications.
Sources
Summer, Jay Vera. (2025). Period Insomnia – How PMS and PMDD Impact Sleep. Sleepfoundation.org. (Last accessed: 9th August 2025) https://www.sleepfoundation.org/insomnia/pms-and-insomnia
Vevers, Sarah. (2024). Can your period cause insomnia?. medicalnewstoday.com. (Last accessed: 9th August 2025) https://www.medicalnewstoday.com/articles/period-insomnia
Pedersen, Traci & Silva, Sandra. (2025). Is Insomnia a Symptom of PMS?. healthline.com. (Last accessed: 9th August 2025) https://www.healthline.com/health/insomnia/pms-insomnia
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