Insomnia Causing Menstrual Disorders

Insomnia is a significant issue impacting health, work performance, and quality of life. For women, insomnia and menstrual disorders often go hand in hand. Why does insomnia lead to irregular menstrual cycles in women?

1. Does Insomnia Cause Menstrual Irregularities? Why?

Women with irregular lifestyles and habits are at risk of menstrual disorders, including insomnia-related menstrual irregularities.

Frequent insomnia prevents the body from having adequate time to recover, leading to stress, fatigue, and eventually exhaustion. These factors negatively affect the menstrual cycle, as well as work and daily life quality.

Poor sleep quality increases the risk of irregular menstrual cycles (short, long, or missed periods). A longitudinal study found that insomnia doubles the risk of irregular menstrual cycles within a year, whether women initially had normal or irregular menstrual cycles.

Compared to women with regular sleep (more than 8-9 hours), those with shorter sleep durations (less than 5-6 hours) are more likely to experience abnormal menstrual cycles and excessive bleeding.

Insomnia causing menstrual irregularities can be attributed to the stress insomnia places on the nervous system, disrupting the secretion of Leptin—a hormone crucial for the ovulation cycle, leading to menstrual irregularities. Poor sleep also causes physical weakness, reduced hormone levels, and imbalance of progesterone, which can lead to unavoidable menstrual cycle disturbances if insomnia persists.

2. How to Improve Insomnia and Menstrual Irregularities?

For adult women, a sleep duration of 7-8 hours per night is necessary to maintain long-term health. To prevent insomnia from causing menstrual irregularities, women should consider the following:

• Avoid Long-Term Stress: Work pressures and financial burdens can cause stress. Engage in healthy recreational activities, do things you enjoy, or talk to loved ones to alleviate negative emotions.
• Go to Bed at the Same Time Each Night:
• Avoid Excessive Daytime Naps: Limit naps to 20-30 minutes to keep your mind sharp.
• Avoid Exercising or Eating Late: Avoid intense exercise or heavy meals right before bedtime.
• Avoid Caffeine: Avoid caffeine-containing products like tea and coffee close to bedtime.
• Exercise Regularly: Engage in your favorite physical activities and maintain regular rest periods.
• Manage Underlying Medical Conditions: Effectively control conditions like joint pain or depression to improve insomnia.
• Ensure a Healthy Sleep Environment: Open windows or air out the room before sleeping if it’s very cold.
• Create a Comfortable Sleeping Environment: Turn off lights, ensure a comfortable mattress, and avoid sleeping with someone who snores.
• Medications: Doctors might prescribe medications to manage insomnia symptoms. Melatonin supplements may help improve sleep, and progesterone supplements could also be beneficial, though further research is needed.
• Diet: Doctors may recommend dietary changes, as unhealthy diets can exacerbate insomnia and menstrual irregularities by causing bloating, constipation, and fluid retention.

3. Additional Considerations

It can be confirmed that insomnia is one potential cause of menstrual irregularities. However, insomnia is also commonly experienced during a woman’s menstrual cycle.

Researchers have studied the causes of poor sleep quality during the luteal phase. About 66% of women with PMDD (Premenstrual Dysphoric Disorder) report difficulties falling and staying asleep in the days leading up to menstruation. Although poor sleep quality is a symptom of severe PMS (Premenstrual Syndrome), the reasons behind it are not fully understood.

3.1. Progesterone Effects

During the luteal phase, progesterone levels increase to prepare the uterine lining for potential pregnancy. When pregnancy does not occur, progesterone levels drop. Progesterone has calming and sedative effects, helping with sleep. A decrease in progesterone can affect sleep quality.

3.2. Estrogen Effects

Estrogen impacts the sleep-wake cycle by maintaining lower body temperature at night, promoting better sleep. It also has antidepressant effects, potentially enhancing sleep quality. A decrease in estrogen during the luteal phase can cause sleep problems.

3.3. Melatonin Effects

Women with PMDD and insomnia during the luteal phase often experience reduced melatonin secretion. Melatonin, a natural hormone, is produced by the pineal gland in the brain at night to induce sleep. It plays a crucial role in regulating the circadian rhythm. Issues with melatonin may contribute to insomnia during the menstrual cycle. However, more research is needed to confirm this connection.

3.4. Anxiety Effects

Anxiety, depression, and mood changes are common symptoms that directly impact sleep quality. If you experience anxiety and depression during the day, it can lead to sleep problems. Lack of sleep can also exacerbate mood changes.

Therefore, if persistent abnormal symptoms occur, women should consult healthcare professionals for advice and timely treatment. Proactively caring for your health can lead to better sleep and overall well-being, contributing to a happier and healthier life.

References: Bmcwomenshealth.biomedcentral.com, Healthmatch.io