November 28, 2024

PMDD and sleep: what you need to know

PMDD and sleep have a two-way relationship – they can both help or harm each other. PMDD can disrupt your sleep with problems like insomnia, waking up frequently at night, and feeling unrested even after sleeping. ¹ Poor sleep can hurt your focus and make you drowsy, affecting your performance at work or school.² Disrupted sleep can intensify PMDD symptoms like fatigue, irritability, and mood swings, creating a cycle that’s hard to break.

The good news is: you can take control of your sleep quality to help reduce your PMDD symptoms.

Sleep and your cycle

In general, women already have more disturbed sleep than men due to menstrual-related hormonal fluctuations.³ PMDD, which affects up to 8% of reproductive aged females, is a chronic and cyclical reproductive mood disorder.⁴ Symptoms of PMDD present 7-14 days before menstruation during the luteal phase of the cycle and usually improve soon after menstruation starts.

Since PMDD is believed to be triggered by how your brain responds to changing hormone levels during your menstrual cycle, understanding how these hormones affect sleep throughout your cycle can help. Remember, knowledge is power, and understanding your cycle as best you can is a first step toward reducing PMDD symptoms.

Phase of cycle	Sleep quality
Menstruation (Day 1 of your period – last day of period. Typically 3-7 days.)	SLEEP IS OKAY. Estrogen and progesterone are at their lowest, which is linked to less REM sleep.⁵ You also might find that it takes longer to fall asleep and that you wake up more during the night.
Follicular phase, (7-10 days after your period)	SLEEP IS BETTER. Estrogen levels gradually rise, which might contribute to increased REM sleep. You also might experience more deep sleep.
Ovulatory phase (6 days in the middle of your cycle)	SLEEP IS WORSE. Increasing estrogen can have a stimulating effect, making it more difficult to fall asleep and stay asleep. ⁶
Luteal phase (10-16 days after ovulation and before your period)	SLEEP IS WORSE. Progesterone levels rise and estrogen is low. A rising basal body temperature may contribute to a decrease in sleep quality and less REM sleep.⁷ Decreased melatonin production in found in the luteal phase.⁸ You may also experience more daytime sleepiness.

The poor sleep and PMDD connection

Research shows that PMDD significantly impacts sleep quality and patterns. Females with PMDD experience more severe insomnia, including difficulty falling asleep and frequent night awakenings, compared to those without the condition.⁹

These sleep disturbances occur not only during the luteal phase but also persist into the follicular phase, though symptoms worsen premenstrually. Sleep problems associated with PMDD extend beyond nighttime, causing daytime issues like poor concentration, decreased alertness, and reduced work performance .¹⁰

Women with PMDD also seem to have a decreased response to melatonin in their luteal phase.¹¹¹²

Sleep hygiene and PMDD

First what is sleep hygiene?

Sleep hygiene is all about habits and practices that promote quality sleep.

These practices help regulate your natural sleep-wake cycle and create optimal conditions for restful sleep.

Sleep hygiene is one effective integrative medicine protocol for many of my clients with PMDD. While there is no cure for PMDD, better sleep can improve both your PMDD and overall health.

Here are my top sleep hygiene tips for women with PMDD:

Avoid blue light from electronic devices before bed – Blue light from screens tricks your body into staying awake. Try turning off devices 1-2 hours before bedtime to help your natural sleep cycle. A 2021 systematic review found that blue light blocking glasses were supportive to individuals suffering from mood disorders.¹³ My favorite brand for blue light blockers. (Use code HERMOODMENTOR)
Limit caffeine use, especially after 12 noon – Caffeine in coffee and energy drinks is a stimulant that keeps your body alert and awake. If you still want to enjoy a cup of joe in the afternoon, choose decaf or at least half-caff. Here is my favorite brand. (Use code hermoodmentor)

Make your bedroom a sleep (and sex) only zone – Keep your bed for sleep, rest, and sex only – this helps your brain link your bedroom with rest rather than work.That way, when you go into your bedroom, your body knows what it’s supposed to do.
Make your bedroom dark -Any light can disrupt your sleep, use blackout curtains or an eye mask to create total darkness. Cover any device lights with electrical tape. Here is my favorite blackout sleep mask.
Try to go to bed and wake up at the same time each day. -Stick to a consistent sleep schedule, even on weekends, despite competing demands from work, school, family and pets. Your body functions best with regular sleep patterns.
Utilize sleep supportive nutrients. You can find pre-made plans and recommendations in my PMDD supplement dispensary. You’ll get 10% off high quality supplements. (for US residents only).

What my PMDD clients are saying about their sleep:

Student shares her PMDD story and symptom impact through the PMDD Rehab Program:

“My sleep hygiene was also greatly improved (previously had trouble falling asleep and staying asleep and had poor sleep quality with very little REM).” -Ashley

“This holistic approach to wellness has helped me in several other areas of my life as well…I’m falling right to sleep at night which seemed impossible. Not only are my PMDD symptoms significantly reduced, but the duration has decreased from 2 weeks to about 4-5 days. My family has noticed all of this as well, and are very happy that I’m much more myself. What a gift that is!” -Anna

“I learned valuable skills for stress reduction, emotional regulation, and most importantly, how to finally get restorative sleep after years of PMDD-related insomnia. The program taught me practical techniques to quiet my racing thoughts at bedtime, reframe negative thought patterns, and cultivate self-compassion. She helped me identify patterns in my symptoms and guided me towards implementing healthy lifestyle changes, including sleep hygiene routines, nutrition, and exercise optimization. The whole while fostering a sense of trust and camaraderie that allowed me to open up fully. PMDD requires a multidisciplinary approach. I wouldn’t have been able to manage several core practices on my own so quickly.” -Iris

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Ready to rewrite your PMDD story?

Start by getting informed about your treatment options in both Western medicine and integrative medicine. Remember, knowledge is power, and understanding your options is the first step toward reducing and better managing PMDD symptoms.

Looking for community support?

Join our practitioner-led online community.

Want to go deeper into understanding and healing PMDD?

Join us in PMDD Rehab, where we’ll guide you step by step through a comprehensive approach to reducing and managing your symptoms. In our course, we dive deep into practical strategies for addressing stress, optimizing movement, improving sleep quality, adapting your diet, and so much more.

Citations:

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. ↩︎
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. ↩︎
Mehta N, Shafi F, Bhat A. Unique Aspects of Sleep in Women. Mo Med. 2015 Nov-Dec;112(6):430-4. PMID: 26821442; PMCID: PMC6168103. ↩︎
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. ↩︎
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. ↩︎
Dorsey A, de Lecea L, Jennings KJ. Neurobiological and Hormonal Mechanisms Regulating Women’s Sleep. Front Neurosci. 2021 Jan 14;14:625397. doi: 10.3389/fnins.2020.625397. PMID: 33519372; PMCID: PMC7840832. ↩︎
Zhang S, Osumi H, Uchizawa A, Hamada H, Park I, Suzuki Y, Tanaka Y, Ishihara A, Yajima K, Seol J, Satoh M, Omi N, Tokuyama K. Changes in sleeping energy metabolism and thermoregulation during menstrual cycle. Physiol Rep. 2020 Jan;8(2):e14353. doi: 10.14814/phy2.14353. PMID: 31981319; PMCID: PMC6981303. ↩︎
Meers, J. M., & Nowakowski, S. (2020). Sleep, premenstrual mood disorder, and women’s health. Current Opinion in Psychology, 34, 43-49. ↩︎
Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021 Jun 8;18(12):6192. doi: 10.3390/ijerph18126192. PMID: 34201084; PMCID: PMC8230179. ↩︎
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. ↩︎
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. ↩︎
Meers, J. M., & Nowakowski, S. (2020). Sleep, premenstrual mood disorder, and women’s health. Current Opinion in Psychology, 34, 43-49.
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Hester L, Dang D, Barker CJ, Heath M, Mesiya S, Tienabeso T, Watson K. Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Chronobiol Int. 2021 Oct;38(10):1375-1383. doi: 10.1080/07420528.2021.1930029. Epub 2021 May 24. PMID: 34030534. ↩︎