Can PMS Cause Insomnia? How to Manage Period Insomnia

Take note of your current medications or supplements

If you currently take medication or supplements, take a look at the ingredients and potential side effects list. Some could be harming your ability to sleep.

For example, anything that contains caffeine can help keep you awake, particularly if you take it in the evening.

Some antidepressants and corticosteroids can also contribute to insomnia, along with certain cold medications and antihistamines.

If you’re concerned that your medication could be making it harder to sleep, speak with your prescribing physician or another healthcare professional.

They may be able to swap you onto a different med, change your dosage, or advise taking it at an earlier time.

Rule out any underlying conditions 

Conditions such as premenstrual dysphoric disorder (PMDD) and polycystic ovary syndrome (PCOS) can have an effect on your sleep around the time of your period.

PMDD can also lead to feelings of depression, anxiety, and irritability, along with daily fatigue and stomach bloating.

Studies have found that sleep disturbances are more frequent in people with PCOS. Other common symptoms include irregular periods, acne, weight gain, and hair growth.

Even premenstrual syndrome (PMS) could be the reason for sleep struggles in the days leading up to your period.

So, it’s a good idea to keep a list of your symptoms for a few months to show a healthcare professional.

They can run blood tests and check your hormone levels to see if an underlying cause could be causing or contributing to your pre-period insomnia.

Reevaluate your sleep routine and adjust as needed

Trying to stick to a routine at night can help improve your sleep over time. You can attempt to go to sleep and wake up at the same time each day.

It’s also sensible to try and relax a while before you go to bed —for example, by avoiding the glaring lights of phones and TVs and swapping caffeine for something less stimulating.

In fact, it’s recommended to avoid caffeine for six hours before going to sleep, as one study found that consuming caffeine six hours before bed can disrupt and reduce sleep by an hour.

Cooling your room’s temperature to around 65°F (18°C) can also help you fall asleep. That may mean keeping the window open at night or using fans.

Plan activities that you know will wear you out 

You can structure your days with sleep in mind, too.

This doesn’t necessarily mean daytime napping. Instead, think about activities that make you feel tired and try to do at least one each day. (The closer to your bedtime, the better.)

Everyone’s different, so some people may find going to the gym or taking a long walk tiring. Others may find reading a heavy book wears them out more than something physical.

Consider OTC medication or supplements 

If you think period aches and pains might be contributing to your insomnia, OTC pain relief is an option to try.

Of course, you can buy sleeping tablets over the counter, too. But these aren’t recommended for long-term use, as you may experience side effects like drowsiness the next day. Plus, they won’t be targeting the root cause.

Supplements are another thing to consider. A healthcare professional may recommend melatonin or progesterone supplements if tests show that these levels are affected around the time of your period.

Know when to get up and try again later 

It may sound counterintuitive, but there are some potential benefits to simply getting out of bed if you can’t sleep.

Research has found that people with PMDD have a significant improvement in their mood after a few hours of sleep deprivation and a period of recovery sleep. Sleep quality can also improve.

Plus, if you have an early start, you may have more time to fit in a nap.

Talk with a healthcare professional about prescription medication

In some cases, prescription medication may be the key to improved sleep. Some can be taken in the days leading up to your period; others may need to be taken daily for maximum effectiveness.

Birth control pills may boost sleep quality in people with premenstrual and menstrual symptoms, particularly if periods are affecting pain and mood levels.

There’s evidence that the progesterone in birth control pills may result in deeper sleep and more stable sleeping patterns.

Some antidepressants have been shown to help people with insomnia. For example, a clinician may prescribe trazodone to be taken the week before your period —it’s best to take this at night as it can make you feel tired.

Benzodiazepines may also be given for a short period to treat insomnia. Due to side effects such as persistent drowsiness and concentration difficulties, these aren’t often recommended for long-term use.

The same goes for prescription sleeping pills. They can be helpful if you experience difficulty sleeping for just a few nights at a time, but the potential side effects can be problematic.

Healthcare professionals may also recommend cognitive behavioral therapy for insomnia (CBT-I). This therapy can help you create and maintain sleep schedules and learn to relax while in bed.

Although there hasn’t been much research into the effectiveness of CBT-I for pre-period insomnia, it has produced significant improvements in people with prenatal insomnia.

The bottom line

Research into the effects of periods on sleep and treatment for period-related insomnia is still limited. But if you’re noticing a pattern each cycle, you don’t have to manage your symptoms alone.

Instead, try keeping a diary of your feelings over the course of a few months and showing it to a doctor or other healthcare professional.

They’ll be able to check for underlying issues affecting your sleep, recommend lifestyle changes, and prescribe medications and other treatments that may help.