Sleep and your cycle
Haley Fountain of Holistic in Houston gave us the low-down on the connection between sleep and your menstrual cycle, as well as her expert tips on getting your best shut-eye. Read on for nocturnal bliss!
Did you know that getting enough sleep can affect your menstrual cycle?
Yes, it’s true! Sleep is an essential part of our overall health, and it can have a significant impact on our reproductive health as well. In fact, studies have shown that insomnia and poor sleep quality can lead to irregular periods, increased PMS symptoms, and hormonal imbalances. But don't worry, there are natural and holistic ways to improve your sleep and help regulate your menstrual cycle. In this blog post, we're going to discuss how sleep affects your menstrual cycle, natural approaches to getting better sleep, and tips on how to improve sleep when you have your period.
HOW SLEEP AFFECTS YOUR MENSTRUAL CYCLE
When we sleep, our bodies release hormones that regulate our menstrual cycle. Specifically, the hormone melatonin plays a critical role in regulating the timing and duration of our periods. However, when we don't get enough sleep, our bodies produce less melatonin, which can disrupt our menstrual cycle. Lack of sleep can also lead to elevated levels of stress hormones like cortisol, which can decrease the production of estrogen and progesterone, affecting the timing and duration of our periods.
NATURAL APPROACHES TO GETTING BETTER SLEEP
If you're having trouble getting enough sleep, there are natural approaches you can try that can help. One approach is to establish a consistent sleep routine, going to bed and waking up at the same time every day. It's also essential to create a relaxing sleep environment by eliminating distractions, such as TV and cell phones, and making sure the room is dark and quiet. Another helpful tip is to practice relaxation techniques such as meditation, deep breathing, or yoga before bedtime. Finally, avoid caffeine, alcohol, and sugary foods before bedtime, as they can interfere with your sleep.
If you struggle to sleep, check out this blog post for an even deeper drive on habits to improve your sleep!
TIPS ON IMPROVING SLEEP DURING YOUR PERIOD
Sleeping during your period can be challenging, as you may experience cramps, bloating, headaches, and other PMS symptoms. However, there are natural ways to improve your sleep during this time. One approach is to use heat therapy, such as a warm bath or a heating pad, to ease cramps and relax muscles. Another helpful tip is to practice gentle exercise, such as walking or stretching, to release tension and increase circulation. Eating a balanced diet that includes foods high in magnesium, such as leafy greens and nuts, can also help reduce cramps and promote better sleep.
Getting enough sleep is essential for our overall health, including our reproductive health. If you're having trouble sleeping, it's crucial to take a natural, holistic approach to improve your sleep quality. By establishing a consistent sleep routine, creating a relaxing environment, practicing relaxation techniques, and avoiding stimulants, you can improve your sleep quality and regulate your menstrual cycle. Remember, it's never too late to prioritize your health and make positive changes to improve your sleep and overall well-being!
If you struggle with creating habits that help your body and your menstrual cycle, consider hiring a health coach or trying one of my programs to help you get on track!
ABOUT THE AUTHOR:
Haley Fountain is a women's Health Coach, yoga instructor, model and actress. She combines modern nutrition, ancient wisdom and behavioral science to help women look & feel their best physically, mentally, spiritually. Haley is a certified Integrative Nutrition Health Coach with an advanced accreditation in Hormonal Health, and also a 200-hr certified Yoga & Meditation & Instructor.
Haley resides in Houston, TX where she coaches women privately + offers events, experiences and retreats for women wanting to improve their health and connect more deeply with themselves.