Ever found yourself hitting snooze a few too many times during your menstrual cycle? Or maybe crawling into bed hours earlier than usual, feeling like your limbs are made of lead? You’re not lazy or weak, you’re just on your period, and you probably do need more sleep than normal.
It’s not just a mood swing or an off day. During your menstrual cycle, your body is waging a full-blown war inside, balancing hormone levels, shedding the uterine lining, handling cramps, and managing energy dips that can feel like you’ve been hit by a truck. Let’s discuss why sleep becomes even more crucial during your menstrual cycle, how your hormones play a starring (and sometimes annoying) role, and how to give your body the rest it’s begging for.
How Hormonal Changes Affect Your Sleep
Catching sleep during your menstrual period can feel like trying to rest on a rocking boat. This is because your hormones are shifting dramatically, especially estrogen and progesterone, which directly impact your sleep cycle, body temperature, and mood.
The Role of Progesterone
Right after ovulation, progesterone begins its climb. This hormone acts like nature’s tranquilizer—it promotes REM sleep, helps you relax, and even encourages longer sleep cycles.1 But progesterone also causes fatigue, sleepiness during the day, and even bloating. So you may feel both drowsy and restless, depending on the hour.
Estrogen and Sleep Disturbances
As your period begins, estrogen drops, and with it, sometimes your ability to fall and stay asleep. Estrogen can increase sleep quality, and some studies suggest it increases the production of melatonin, your brain’s sleepy-time hormone.2 So, less estrogen can lead to less melatonin, poorer sleep quality, and more tossing and turning. Combine that with night sweats, mood swings, and cramps, and your bed may feel more like a battleground than a sanctuary.
What Causes Period Fatigue?
This isn’t just tiredness. It’s a foggy, bone-deep exhaustion that seems to take over everything. And it’s no coincidence.
Blood Loss and Energy Depletion
With menstrual bleeding, especially if you have a heavy period, your body loses iron, a mineral vital for oxygen transport and energy.3 Low iron levels cause low energy, making you feel like you’re running on fumes, no matter how much sleep you get. It’s one reason why some people who menstruate feel exhausted even during the follicular phase (right after bleeding stops).
The Impact of Cramping and Discomfort
From menstrual cramps to backaches and tender breasts, pain during your period is real. Pain is a notorious sleep disruptor. The twinges and aches in the middle of the night are keeping your body from sinking into deep, restorative REM sleep, leaving you drained by morning. Restless sleep is one of the culprits behind being tired during your period.
How Much Sleep Do You Really Need During Your Period?
If your body is experiencing an internal marathon, it's no surprise that you need more downtime to recover. But how much more?
General Sleep Recommendations
Most adults need 7–9 hours of sleep, but if you're dealing with PMS symptoms, discomfort, or hormonal fluctuations, your body may require 1–2 extra hours. Don’t feel guilty for going to bed earlier or hitting a longer bedtime routine. It’s your biology, not a lack of willpower.
Those extra hours aren’t indulgent, they’re restorative. Giving your body what it needs now can help regulate your hormones and improve your overall energy throughout the rest of your cycle.4
Sleep Disturbances and Increased Sleep Needs
If you're waking up multiple times due to mood swings, bloating, or cramps, your sleep debt builds fast, and catching up isn’t always easy. That’s why tuning in to your sleep schedule during your period can make a world of difference.
Sleep problems during your menstrual period aren’t just frustrating, they can impact your mood, focus, and pain tolerance the next day. Prioritizing quality sleep now helps break that exhausting cycle before it spirals.
Tips for Getting Better Sleep During Your Period
You may not be able to magically erase your symptoms, but you can absolutely make your nights more restful.
1. Establish a Consistent Sleep Routine
Even during your period, going to bed and waking up at the same time each day helps regulate your internal circadian rhythm. Hormonal changes during your cycle can throw that rhythm out of whack, making it harder to feel rested. Sticking to a routine trains your body to recognize when it’s time to rest, making it easier to fall asleep, even when cramps or mood swings try to sabotage your night. It also helps reduce sleep debt, which can build up fast during your menstrual cycle.
2. Manage Pain and Discomfort
Invest in a good heating patch for cramps, try magnesium supplements, or sip some ginger tea before bed. Products like Rael’s PMS Cramp & Bloat Relief contain magnesium, which can help reduce pain, bloating, and even aid in relaxation.
Addressing physical pain early in the evening can make the difference between tossing and turning all night or drifting off with ease. You might also consider a warm bath or light stretching to help your muscles relax before bedtime.
3. Create a Relaxing Sleep Environment
Think cool, dark, quiet. Lower your room temperature, use blackout curtains, and try calming scents like lavender. For an added bonus, use a weighted blanket to reduce anxiety and increase melatonin production naturally.
Removing distractions, such as your phone or bright digital clocks, can also help your brain wind down faster. Consider playing soft, ambient sounds or sleep meditations to lull you into deeper REM sleep.
4. Watch Your Food and Fluid Intake
Skip heavy meals, salty snacks, and caffeine close to bedtime because they can worsen bloating and cramps and stimulate your nervous system.5 If overeating is one of your PMS symptoms, try meal prepping during the follicular phase when cravings are lower.
Stick to light, nourishing snacks in the evening, like bananas or chamomile tea, to support digestion and calm your system. Staying hydrated throughout the day (not just at night) can also reduce water retention and improve sleep quality.
5. Get Regular Exercise
Gentle exercise, like walking or yoga, can help manage mood swings, balance hormone levels, and improve overall sleep quality.6 Just don’t push yourself too hard; your menstrual cycle isn’t the week for personal bests.
Even a short stretch session or 20-minute stroll can ease cramps and increase endorphins, making it easier to wind down come bedtime. Think of it as movement medicine for both your body and your sleep.
How Supplements Can Support Sleep During Your Period
When the usual tricks fall short, supplements can help regulate your menstrual cycle. Look for:
- Magnesium: Helps with muscle relaxation, cramp relief, and melatonin production.8 It can also calm the nervous system, making it easier to fall and stay asleep during your period.
- Vitamin B6: Known to ease PMS symptoms and regulate hormone levels. It may also support mood stability by aiding in the production of serotonin and dopamine, which can take a hit during hormonal dips.9
- Melatonin: If your sleep cycle is disrupted due to estrogen drops, a low-dose melatonin supplement can help ease you into slumber. Just be sure to take it about 30–60 minutes before bedtime to give your body time to respond naturally.
- Iron: Especially if you deal with heavy bleeding or are prone to anemia, keeping your iron levels in check helps beat fatigue. Low iron can zap your energy and make even a full night’s sleep feel like it wasn’t enough.3
Always check with your doctor, especially if you’re on birth control pills, other medications, or suspect sleep apnea, which can worsen around your menstrual period.
Listen to Your Body
Menstruation isn’t a one-size-fits-all experience. Some of us breeze through it with barely a cramp. Others feel like we’re dragging ourselves across the finish line of every cycle.
The truth? It’s okay to need more sleep, cancel plans, and go slower.
Whether you’re dealing with irregular periods, premenstrual syndrome, premenstrual dysphoric disorder, or prepping for menopause, be sure to listen to your body’s cries for rest, adjust your sleep schedule, and use smart treatment options to transform how you experience your cycle.
The Bottom Line
So, do you need more sleep on your period? The simple answer is yes. And not just more hours, but better-quality, more restorative sleep.
Between fluctuating hormone levels, physical discomfort, emotional shifts, and genuine fatigue, your body is working overtime. Give it grace, let it rest, and give it the sleep it needs—because sleep is a lifeline, not a luxury, during your period.
Prioritize your bedtime routine, stay in tune with your hormonal changes, and don’t hesitate to seek treatment or support if you’re dealing with persistent sleep problems or extreme tiredness. Whether you’re on birth control, navigating pregnancy, or trying to reclaim some energy during your period, the first step is always the same: listen to your body, then let it rest.
From period supplements to clean period care products, Rael is designed to work with your body, not against it. With thoughtful, targeted solutions for sleep, comfort, and cycle support, you can finally create a bedtime ritual that honors what your body truly needs.
Sources:
- Chen, Jennifer. “Women, Are Your Hormones Keeping You up at Night?” Yale Medicine, 10 July 2017, www.yalemedicine.org/news/women-are-your-hormones-keeping-you-up-at-night. Accessed on May 28, 2025.
- Lee, Jinju, et al. “Sleep Disorders and Menopause.” Journal of Menopausal Medicine, vol. 25, no. 2, 1 Aug. 2019, pp. 83–87, www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/#:~:text=There%20are%20many%20possible%20causes, https://doi.org/10.6118/jmm.19192. Accessed on May 28, 2025.
- Mayo Clinic. “Anemia - Symptoms and Causes.” Mayo Clinic, Mayo Clinic, 11 May 2023, www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360. Accessed on May 28, 2025.
- Kim, Tae Won, et al. “The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism.” International Journal of Endocrinology, vol. 2015, no. 591729, 11 Mar. 2015, pp. 1–9, www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/, https://doi.org/10.1155/2015/591729. Accessed on May 28, 2025.
- Barnes, Taylor. “Can Eating or Drinking Caffeine before Bed Impact Your Health?” Baylor College of Medicine, 14 May 2024, www.bcm.edu/news/can-eating-or-drinking-caffeine-before-bed-impact-your-health. Accessed on May 28, 2025.
- Mayo Clinic Staff. “Exercise: 7 Benefits of Regular Physical Activity.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 26 Aug. 2023, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389. Accessed on May 28, 2025.
- R. Morgan Griffin. “Magnesium.” WebMD, WebMD, 16 Apr. 2008, www.webmd.com/diet/supplement-guide-magnesium. Accessed on May 28, 2025.
- Higdon, Jane. “Vitamin B6.” Linus Pauling Institute, May 2024, lpi.oregonstate.edu/mic/vitamins/vitamin-B6. Accessed on May 28, 2025.