MUUN: a Copenhagen based sleep company
For many of us women, the days before our period are a lot; swollen breasts, bloating, a short fuse, and the list continues, but there’s one symptom that often flies under the radar: and that’s disrupted sleep.
It turns out, that’s not our imagination. We ARE actually struggling to fall asleep, stay asleep, and we are often waking up, feeling like we barely slept at all. Studies can now confirm that.
The Silent PMS Symptom: Sleeplessness
While about 4 in 10 people experience troubles with sleep in general, that number almost doubles for those in the premenstrual phase, says Laura Kanadel, certified sleep counsellor and MSc.
The connection between PMS and poor sleep isn’t always straightforward, it’s complicated. Up to 70% of women with PMS report symptoms of insomnia during the luteal phase - the week or two before their period begins and the reasons are multifaceted.
What’s Really Going On?
And it’s not just moodiness keeping us up. Physical symptoms like breast tenderness, cramps, and bloating can make getting comfortable - and staying asleep - a challenge. Add irritability or anxiety, and sleep becomes truly complicated.
Hormones?
Hormonal fluctuations may be the main culprits. In a typical menstrual cycle, estrogen and progesterone rise and fall in predictable patterns. Around ovulation - mid-cycle - these hormones peak, only to drop sharply if pregnancy doesn’t occur.
This cycle shift, especially the relative increase in progesterone compared to estrogen, may interfere with sleep. “It’s not necessarily about high or low levels,” says Laura Kanadel. “It’s about the changes in levels.”
Some women are more sensitive to these shifts than others. If you’re among them, the 4–5 days before your period - and the first couple of days into it - may be the worst for both sleep and mood.
Hormones aren’t working in isolation. Serotonin, the brain’s “feel-good” chemical, also fluctuates in the days before menstruation. That drop may explain not just the blues and cravings, but also the tossing and turning.
Melatonin - the hormone that signals it’s time to sleep - may also be lower in women with PMS. Combined with disrupted circadian rhythms, this drop can throw your whole sleep-wake cycle out of whack.
What Can We Do About It
-
Control Cravings: It’s tempting to reach for salty chips or sugary snacks before our period, but these foods can contribute to bloating and inflammation. Instead, prioritise protein and complex carbs, and try not to eat or drink 4-5 hours before bed.
-
Manage stress: Stress is a known sleep disruptor. Regular exercise, mindfulness, and deep breathing can all help to control stress and anxiety.
-
Try Journaling: Journaling has shown strong results for those with persistent sleep issues. It’s a structured, evidence-based approach that goes beyond typical sleep hygiene tips.
Valentina - The Solution
Sleep disturbances before our period aren’t just “part of being a woman.” They’re real, they’re frustrating, and they can take a toll.
But, here is the good news, we can find a little comfort during those days. Comfort is a science, and the MUUN Valentina Pillow is designed for exactly those moments. The ergonomic design supports our body when we feel bloated, achy, and restless. The cloud-soft, temperature-regulating material helps us ease into temperature regulated sleep.
We can’t control our hormones, but we can control how we support ourselves through their different seasons.
So while PMS may keep us alert and achy, our sleep doesn’t have to suffer. With the Valentina pillow, we are not just sleeping. We are reclaiming our health.