![]() ICSD-3 differentiates insomnia to be either less than three months (acute) or three-plus months (chronic). The sleep-wake difficulty is not better explained by another sleep disorder.Daytime impairment or distress attributable to sleeping difficulties.Having difficulty sleeping despite having the opportunity to sleep.Difficulty falling asleep, maintaining sleep, or waking up too early.But is it actually insomnia?Īccording to the third edition of the International Classification of Sleep Disorders (ICSD-3), insomnia is confirmed when all four of the following criteria are met: Period insomnia is common - women report more sleep disturbances during the week before and the first few days of their period than any other time of the month. Data was self-reported here as well, though.ĭo your sleep problems and tiredness linger long into your period? You can learn why you’re so tired on your period here. One study found it took women longer to fall asleep during their luteal phase and their sleep efficiency (the measure of how long you spend in bed actually sleeping) was lower. There is research out there showing pre-period sleep problems can be real, however. And the worse their anxiety, the worse their sleep quality was and the more they thought they woke up during the night. But objective sleep measures didn’t show any changes. It found those with PMS reported poor subjective sleep quality when they had symptoms before their period. This makes it hard to judge how long we really sleep for.Īnother study compared women with severe PMS and those with minimal symptoms. We all experience retrograde amnesia, meaning we can’t remember the minutes before falling asleep or the sub-10-minute micro-awakenings throughout the night. ![]() The sleep data was also self-reported, meaning it could be inaccurate. These women didn’t have PMS or PMDD, however. But their total sleep time, how long it took them to fall asleep, and how often they woke up during the night were not impacted. One small study found women reported lower sleep quality in the three days before and four days during their period. While many women experience poor sleep before their period, there is some research that says you may feel your sleep is worse than it really is. Women with PMDD have poorer sleep than those without it, and 66% of women with PMDD report sleep problems. These symptoms can start six days before your period and reach their most severe two days into your period. Sleep onset insomnia, or trouble falling asleep.Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS. On the flip side, some women with PMS experience hypersomnia, where they sleep too much. Women with menstrual-related problems like PMS are at least twice as likely to report insomnia. These symptoms can appear at the start of your luteal phase - the phase after ovulation, but before your period - be their worst in the late luteal phase just before your period, and end when your period is over. Premenstrual syndrome (PMS) is the name for the symptoms you can feel in the run-up to your period and, while it’s not clear, it’s thought to be down to hormone fluctuations. Many women experience sleep issues as part of PMS or PMDD. It’s so common that starting your periods at the onset of puberty is linked to a 2.75-fold increased risk for insomnia. You may have trouble falling asleep or trouble staying asleep through the night. Period insomnia is the name for the sleep problems you can get before - and sometimes during - your period. We have used the term “women” in this article, but this advice is for anyone who experiences insomnia before their period. While we can’t control our hormones, there are some things you can do to get a better night’s sleep at this stage of your cycle.īelow, we’ll dive into what causes insomnia before your period and how you can use the RISE app to get more sleep, no matter what time of the month it is.ĭisclaimer: The scientific literature uses gendered language when talking about periods. What’s worse, sleep problems before your period can change across your life, and even from period to period, making them hard to plan for and manage. You might find it hard to fall asleep and stay asleep, and you may wake up not feeling as refreshed as you usually do when your period is on the horizon. Is there anything more annoying than crawling into bed after a long day only to find yourself unable to fall asleep? It turns out there is: this scenario happening month after month right before your period.
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