PMDD impacts your circadian rhythm. Your circadian rhythm is your 24-hour cycle that is part of your body’s internal clock, running in the background to carry out essential functions and processes. One of the most important circadian rhythms is the sleep-wake cycle. It creates a cycling, day-night rhythm that makes you feel alert in the morning and sleepy at night.
While the body’s internal clock is naturally aligned with the cycle of day and night, factors like traveling across time zones or working overnight shifts can disrupt your circadian rhythm. We can see from the research that Premenstrual Dysphoric Disorder (PMDD) can also affect your circadian rhythm.1
PMDD and your circadian rhythm
PMDD, which affects about 3-8% of reproductive aged females, is a chronic and cyclical reproductive mood disorder that is a reaction to the fluctuating rise and fall of progesterone and estrogen levels in the brain during a woman’s menstrual cycle2. Symptoms of PMDD present 7-14 days before menstruation during the luteal phase of the cycle and usually improve once menstruation starts. It is during the symptomatic luteal phase that sleep disturbances typically occur. 3
PMDD impacts your circadian rhythm in a few ways:
- Melatonin disruption- Research found that women with PMDD often experience reduced melatonin levels during the luteal phase compared to controls.4 Melatonin is a hormone that your brain produces in response to darkness and is vital for regulating your circadian rhythm.
- Changes in cortisol – Women with PMDD can experience abnormal fluctuations in cortisol during the menstrual cycle.5 Cortisol is a steroid hormone that helps the body respond to stress. Because cortisol plays a role in your circadian rhythm, this can impact your sleep patterns.
- Mood swings and/or depressive symptoms – A disruption in a woman’s sleep-wake cycle can exacerbate the already-common PMDD symptoms of changes in mood and feelings of hopelessness or despair.6 When a woman is exhausted, these symptoms are even more difficult to manage.
Supporting your circadian rhythm
Now that we know PMDD impacts your circadian rhythm.
What can you do about it?
Tips to support your PMDD symptoms and your bodies internal clock:
- Reduce your exposure to bright light after the sun goes down. – The world’s largest study on light exposure, done on 87,000 participants, proved that light profoundly affects our health. According to the study, increased light exposure at night significantly raises the risk of mental and physical health concerns like anxiety, bipolar disorder, and PTSD severity. 7
- Similarly, expose yourself to bright light in the morning hours to help your body wake up. – I like to get outside within an hour of waking. (Be sure NOT to wear your sunglasses during morning light exposure to reap the most benefits!)
- Maintain a consistent sleep schedule, even on the weekends.8 – You may have experienced the adverse effects of jetlag when traveling, but you also might be putting yourself through “social jetlag” every week. Social jetlag is a modern phenomenon that for most people is characterized by earlier and shorter sleep on weekdays and later and longer catch-up sleep on weekends. This is typically due to rise times for school and work that are too early for the circadian rhythms of most people. For example, if you typically go to bed at 10 P.M. on weeknights and wake up at 6 A.M. on weekdays for work but stay up on Friday and Saturday evenings past midnight then sleep in late, it’s like traveling between New York and Los Angeles weekly. Make your Mondays feel like less of a drag by sticking to the same bedtime and wake up times as much as possible!
- Reducing caffeine intake is crucial for maintaining optimal sleep hygiene and circadian rhythm regulation. Caffeine lingers in your body for up to 9 hours, which means that afternoon latte could be sabotaging your sleep tonight. If you drink coffee later in the day or your body processes caffeine slowly, you might experience a prolonged burst of mental energy that throws off your natural sleep cycle. This interference doesn’t just impact your ability to fall asleep—it can cascade into broader health issues, affecting everything from your cognitive performance to hormonal balance and metabolism. By being mindful of when and how much caffeine you consume, you can help your body restore its natural rhythm and enjoy more restful, rejuvenating sleep.9
- Exercise regularly during the day – Getting regular physical activity has helped a lot of my clients to feel more tired at night and get to sleep on time. I’ve found that typically morning exercise can help improve circadian rhythm as opposed to working out at night. This doesn’t have to be anything strenuous; even regular walks around your neighborhood can positively improve your circadian rhythm.
I focus on sleep with my PMDD clients as it is something that we have a lot of control over. When you’re struggling with PMDD symptoms, just getting a bit more restful sleep each night can help you to at least get your head above water.
Learn more about how your sleep varies throughout your cycle and my top sleep hygiene tips here.
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Citations:
- Shechter A, Boivin DB. Sleep, Hormones, and Circadian Rhythms throughout the Menstrual Cycle in Healthy Women and Women with Premenstrual Dysphoric Disorder. Int J Endocrinol. 2010;2010:259345. doi: 10.1155/2010/259345. Epub 2010 Jan 18. PMID: 20145718; PMCID: PMC2817387. ↩︎
- Halbreich U, Borenstein J, Pearlstein T, Kahn LS. The prevalence, impairment, impact, and burden of premenstrual dysphoric disorder (PMS/PMDD). Psychoneuroendocrinology. 2003 Aug;28 Suppl 3:1-23. doi: 10.1016/s0306-4530(03)00098-2. PMID: 12892987. ↩︎
- Shechter A, Boivin DB. Sleep, Hormones, and Circadian Rhythms throughout the Menstrual Cycle in Healthy Women and Women with Premenstrual Dysphoric Disorder. Int J Endocrinol. 2010;2010:259345. doi: 10.1155/2010/259345. Epub 2010 Jan 18. PMID: 20145718; PMCID: PMC2817387. ↩︎
- Moderie, C., Boudreau, P., Shechter, A., Lespérance, P., & Boivin, D. B. (2021). Effects of exogenous melatonin on sleep and circadian rhythms in women with premenstrual dysphoric disorder. Sleep, 44(12), zsab171. https://doi.org/10.1093/sleep/zsab171 ↩︎
- Parry, B., Newton, R. Chronobiological Basis of Female-Specific Mood Disorders.Neuropsychopharmacol 25 (Suppl 1), S102–S108 (2001). https://doi.org/10.1016/S0893-133X(01)00340-2 ↩︎
- Jehan S, Auguste E, Hussain M, Pandi-Perumal SR, Brzezinski A, Gupta R, Attarian H, Jean-Louis G, McFarlane SI. Sleep and Premenstrual Syndrome. J Sleep Med Disord. 2016;3(5):1061. Epub 2016 Aug 3. PMID: 28239684; PMCID: PMC5323065. ↩︎
- Burns, A.C., Windred, D.P., Rutter, M.K. et al. Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people. Nat. Mental Health1, 853–862 (2023). https://doi.org/10.1038/s44220-023-00135-8 ↩︎
- Chaput JP, Dutil C, Featherstone R, Ross R, Giangregorio L, Saunders TJ, Janssen I, Poitras VJ, Kho ME, Ross-White A, Zankar S, Carrier J. Sleep timing, sleep consistency, and health in adults: a systematic review. Appl Physiol Nutr Metab. 2020 Oct;45(10 (Suppl. 2)):S232-S247. doi: 10.1139/apnm-2020-0032. PMID: 33054339.. ↩︎
- Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/#
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