PMS and insomnia: Why your cycle might be disrupting your sleep

The hormone-sleep connection

Many people notice changes in their sleep around the time of their period. For some, it’s mild restlessness. For others, it’s persistent insomnia that affects mood, focus, and daily functioning. This isn’t just bad luck or poor sleep hygiene - it’s hormonal.

In the second half of your cycle (the luteal phase), progesterone levels rise. While progesterone is technically a sedative hormone, its effects are more complicated. Its sharp drop just before your period begins can lead to disrupted sleep, early waking, and nighttime anxiety.

For those with PMS or PMDD, this disruption can be more pronounced. According to research published in the Journal of Clinical Sleep Medicine, women with PMDD report significantly poorer sleep quality, especially in the week before menstruation.

Explore how PMDD differs from PMS.

 

Why PMD can trigger insomnia

The emotional and physical symptoms of PMS can create a perfect storm for sleep disruption. If you’re irritable, anxious, or in pain, drifting off is much harder.

In the luteal phase, your core body temperature also naturally rises slightly, which can reduce your quality of sleep. Add in bloating, breast tenderness, and heightened emotional sensitivity, and it becomes clear why sleep can suffer.

If these sleep issues are intense and recur monthly, it’s worth considering whether you might have PMDD. The link between PMDD and anxiety, particularly nighttime restlessness, is well established.

See our PMDD symptom checklist.

 

Mood swings, anxiety, and the 3am spiral

Hormonal insomnia isn’t just about the physical changes. Many experience an increase in intrusive thoughts or emotional reactivity before their period. This can make it difficult to fall asleep, cause early waking, and contribute to shallow, restless sleep.

If this pattern sounds familiar, you’re not alone. Lying awake replaying arguments, second-guessing decisions, or feeling disproportionately overwhelmed is common in those with premenstrual symptoms. This cycle often mirrors the mood instability seen in PMDD.

Read why PMDD is often misdiagnosed as generalised anxiety or depression

 

What helps: Small shifts with big impact

While there's no magic fix, some strategies can ease PMS-related insomnia:

• Cycle awareness - track your symptoms and anticipate your restless window
• Light exposure - morning daylight helps reset your sleep-wake rhythm
• Nutrition - magnesium, B6, and tryptophan-rich foods may support neurotransmitter balance
• Routine - keep consistent bedtimes and wind-down rituals
• Supplement support - Evelyn's Super Regular® supplement is formulated with key nutrients known to regulate mood and sleep

Learn how Super Regular® supports better sleep throughout your cycle.

 

Takeaway: It's not all in your head

If you struggle with sleep before your period, understand this: it’s a recognised symptom of PMDD, it’s hormonally driven, and there are techniques that can help you manage it. You don’t need to push through another restless week without answers.

Start by tracking your sleep alongside your cycle. From there, explore supportive tools – whether it’s nutrition, supplements, or simply feeling understood.

 

You might also like:

• PMS vs PMDD
• Types of PMDD
• Why PMDD is often misdiagnosed

References:

• Journal of Clinical Sleep Medicine: PMDD and Sleep Quality
• NHS: Pre-menstrual syndrome
• IAPMD: Understanding PMDD

 

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.