If you’ve ever found yourself tossing and turning throughout your sleep during your period, you’re not alone. Sleep disturbances during menstruation are a real thing, and they’re actually more common than you might think.
In fact, 4 in 5 women surveyed in our Sleep Survey reported experiencing sleep disturbances during their period. This includes trouble falling asleep, staying asleep or waking up feeling anything but rested (what a nightmare!)
Let’s break down why your sleep suffers during your period – and more importantly, take a deeper look at what you can do to fix it.
Hormonal Chaos = Restless Nights
Your menstrual cycle is a rollercoaster of hormones. During the luteal phase (the week or so before your period), levels of oestrogen and progesterone rise and fall.
Progesterone is a natural sedative, which can make you feel sleepy. But, as your period begins, progesterone levels drop – and this crash can mess with your mood, circadian rhythm, and even your body’s natural melatonin production.
The result? You might feel anxiety, less tired, experience insomnia, and become more prone to middle-of-the-night wake ups.
The other contender messing with your sleep-cycle? Oestrogen. Crucial for regulating REM sleep (when most dreaming occurs) and controlling your body temperature, Oestrogen drops during your period throwing off your body’s internal thermostat.
The result? You might experience night sweats and temperature fluctuations throughout your sleep.
Add in bulky, synthetic pads (if you use conventional period care), and suddenly you’re sweating through your pyjamas. Less than ideal for a good night’s sleep…
The fluctuation in progesterone and oestrogen can impact important neurotransmitters like serotonin (often called the “happy hormone”) and GABA, which helps calm the brain by reducing anxiety, stress, and fear.
Together serotonin and GABA, work together to maintain a stable sleep-wake cycle. So, when hormones shift, your sleep can shift too!
Cramps, Bloating and Discomfort
Unfortunately, period pain doesn’t clock out at bedtime. Cramps, bloating and general pelvic discomfort can make if difficult to get comfortable and even harder to stay asleep. If you’re a side sleeper, bloating or a sensitive lower back can turn your go-to sleep position into a no-go.
Anxiety & Leak Worries
Alongside the physical symptoms, there’s also the mental load of sleeping on your period.
Will I leak? Will I wake up with my sheets a mess? Do I need to get up and change my pad midway through the night?
This background stress can have a major impact on your ability to fully relax, and your brain will stay in ‘light-sleep mode’ as a protection, just in case.
So… How Can You Sleep Better on Your Period?
Fear not, there are plenty of small but mighty ways you can reclaim rest during your cycle:
🌙 Use a pad designed specifically for overnight use. Opt for an organic cotton Night Pad. Extra length, super soft, breathable organic cotton and our DryWings to keep you feeling secure. Fewer leaks, less stress, and deeper sleep.
🛁 Take a warm bath before bed. Warm baths can help reduce cramps and lower your core body temperature, making it easier to fall asleep.
🩲 Wear breathable cotton pyjamas and underwear. Synthetic materials like nylon, polyester, or spandex can trap heat and sweat, which can worsen night sweats and irritation.
🧘 Try magnesium or calming teas. Magnesium may help with period pain and is often associated with supporting deeper, more restful sleep.
📵 Avoid blue light an hour before bed. Blue light delays melatonin production, the hormone that helps you sleep.
Introducing TOTM Organic Cotton Night Pads – Designed for Real Sleep
We created our Organic Cotton Night Pads to help you actually rest on your period. So whilst you toss, turn, and shift throughout the night, we’ve got you covered.
✅100% certified organic cotton, from cover to core
✅Features DryWings to prevent leaks
✅Longer and wider – Designed for overnight protection
✅No chemicals, plastics, fragrances, or dyes
✅Breathable, soft, and gentle on sensitive skin
Because your sleep shouldn’t suffer, especially during your period.
Organic Cotton Night Pads – From £3.00
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