Let’s Be Real: You’re Tired, It’s PMS Week... and You’re Wide Awake
You’re not crazy—and you’re definitely not alone.
That weird restlessness that hits right before your period? The racing thoughts, light sleep, or full-on insomnia?
It’s not just stress. It’s not “in your head.”
It’s your cycle—and it’s very real.
If you’ve ever found yourself lying in bed before your period, frustrated and sleepless, wondering what’s going on—this is your space. Let’s unpack it together. Then we’ll talk about what you can actually do to soften it.
Is This You? Let’s Check In.
- Do you sleep fine most of the month—until a few days before your period?
- Do you feel extra anxious, restless, or mentally “revved up” at night during PMS?
- Have you noticed more vivid dreams, night sweats, or broken sleep before your cycle starts?
- Are you exhausted during the day but can’t wind down at night?
If any of that sounds familiar, you’re likely feeling the PMS–insomnia connection—and you’re not the only one. Your hormones are doing more behind the scenes than most of us ever realized.
Why PMS Messes With Your Sleep
🌙 It’s All About Hormones
In your luteal phase (the week or so before your period), progesterone drops—and that hormone usually helps you feel calm and sleepy.
At the same time:
- Estrogen dips → affecting serotonin and mood
- Cortisol rises → increasing stress and anxiety
- Melatonin gets disrupted → so your body’s natural sleep signal is weaker
Add bloating, cramps, and emotional overwhelm—and no wonder sleep feels impossible.
Here’s What You Can Try Today
🧘♀️ 1. Create a Gentle Pre-Bed Wind-Down (Especially Before Your Period)
The week before your cycle starts, double down on softening your evenings. Your nervous system needs extra TLC.
- Dim your lights 1–2 hours before bed
- Take a warm bath or shower
- Use lavender or chamomile oil
- Avoid news, email, or anything overstimulating
→ This isn’t “extra.” It’s support.
☕ 2. Cut Caffeine Earlier Than Usual
Your body’s more sensitive to caffeine in your luteal phase.
Try swapping your afternoon coffee or matcha for calming teas like lemon balm, tulsi, or peppermint.
→ This helps balance your mood + support melatonin.
🌿 3. Try Magnesium (a Hormonal Sleep Helper)
Magnesium glycinate supports both your nervous system and hormone regulation.
- Take it about 30–60 minutes before bed
- Start with 200–400mg
- Bonus: it may ease cramps + PMS anxiety too
→ Always check with your doctor before starting a supplement.
📓 4. Do a Pre-Bed Brain Dump
Racing thoughts? Try a 5-minute journal.
- Write down anything you’re worried about
- Add one thing you’re grateful for
- Set a kind intention for the next day
→ Clearing your mind helps your body exhale.
🔄 5. Track Your Cycle + Sleep Patterns
Start noticing your monthly rhythms.
- Use a simple app (like Clue or MyFLO)
- Log your sleep quality, mood, and energy
- You’ll start spotting patterns—and feel more in control
→ Awareness is a superpower.
You’re Not Broken. You’re in Sync With Your Body.
There’s nothing wrong with you for feeling off before your period.
You’re not dramatic. You’re cyclical. You’re human.
You don’t have to “power through” or pretend your sleep isn’t affected.
You just need a bit more softness. A bit more understanding. And a few small, intentional shifts.
→ You’re allowed to rest—even when your body makes it complicated.
A Simple Sleep Ritual for PMS Week
Tonight, try this before bed:
- Put your hand over your heart
- Breathe in slowly through your nose
- Say (out loud or in your mind):
“I trust my body. I release what I can’t control. I welcome rest.”
Let that be enough.
Final Thoughts + What to Do Next
PMS-related insomnia is real—and it doesn’t mean you’re failing.
It means your body is calling for care. And now you know how to answer that call with kindness, not criticism.
📌 Save this post for next month’s luteal phase.
💛 Share it with a friend who’s silently struggling with this too.
🔄 Come back anytime you need this reminder: You’re not alone. You’re in rhythm. And that’s a beautiful thing.