How your menstrual cycle affects your sleep: Hormones, insomnia and rest

We often think about sleep in terms of screen time, stress or that late cup of coffee. But your hormones play a major role too. The natural rise and fall of oestrogen and progesterone throughout your cycle can affect how well you sleep, how rested you feel in the morning and why some nights feel much more restless than others. Once you start recognising these patterns, it becomes easier to understand why sleep sometimes feels effortless and other times like a struggle.

The link between your cycle and sleep

You may have noticed that some weeks you fall asleep easily, while other times you toss and turn for hours. You’re not imagining it. Oestrogen and progesterone don’t just control ovulation and menstruation, they also influence your brain, body temperature and internal clock. As these hormones fluctuate throughout the month, they affect how quickly you fall asleep, how deeply you rest and how refreshed you feel in the morning.

Research shows that women are more likely to experience sleep problems in the days leading up to their period, when hormone levels suddenly drop.

Menstruation and sleep problems

During your period, both oestrogen and progesterone are at their lowest. This drop triggers the shedding of the uterine lining, but it also affects your temperature, mood and sensitivity to pain. Many women sleep more lightly or wake up frequently during this phase, often due to cramps, bloating or the physical discomfort of bleeding. You may also feel more emotionally sensitive, which can make nights feel heavier.

Oestrogen and deeper sleep

After your period, the follicular phase begins. Oestrogen gradually rises and prepares your body for ovulation. This hormone also boosts serotonin and dopamine, chemicals that support mood and sleep. Many women feel more energised, focused and emotionally stable in this phase, and sleep tends to be deeper and more restorative. It often feels like a natural reset for body and mind.

Ovulation and sleep disruption

Around ovulation, oestrogen peaks and a surge of luteinising hormone (LH) occurs. Some women feel great during this time, sleeping well and waking up energised. Others find it harder to unwind, especially if they experience ovulation pain or temperature fluctuations. These small changes vary from person to person and even from cycle to cycle, which is why it helps to track both your cycle and your sleep.

Using a cycle-tracking app that also logs your sleep can help you spot patterns you might otherwise miss.

Insomnia in the luteal phase

After ovulation, the luteal phase begins and progesterone rises. This hormone has a calming, sleep-promoting effect but it also raises your core body temperature, which can make deep sleep harder to maintain. Toward the end of this phase, if no pregnancy occurs, both progesterone and oestrogen drop again. This is often when PMS symptoms appear — restlessness, mood changes and irritability. These shifts can make sleep more fragmented or restless. In more severe cases, such as PMDD (premenstrual dysphoric disorder), insomnia and vivid, unsettling dreams are common.

Why tracking your cycle and sleep helps

When you understand how your cycle affects your sleep, you can stop blaming yourself for every sleepless night. Your hormones are part of the picture. Tracking both together helps you identify which phases bring more restlessness or better sleep for you personally. With that insight, you can make small but meaningful adjustments - scheduling demanding tasks when you have more energy, and planning quieter evenings or more downtime in the days before your period. Simple changes, like keeping your bedroom cooler or going to bed a little earlier, can also make a difference.

When to seek help for hormonal sleep issues

Of course, hormones aren’t the only reason sleep can be disrupted. Stress, lifestyle and general health all play a role. But if you notice that your sleep problems always return in the same phase of your cycle, or if you experience significant PMS, PMDD or perimenopausal symptoms, it’s worth seeking help. A doctor can check whether hormones, your thyroid or other factors are involved and guide you towards the right treatment.

Key takeaways

Oestrogen and progesterone influence your sleep quality throughout the menstrual cycle.
Sleep tends to be lighter during your period and in the late luteal phase, and deeper in the follicular phase.
Around ovulation, sleep can be stable or slightly disrupted depending on your body’s sensitivity.
Tracking your cycle alongside your sleep helps reveal patterns and plan around them.
Persistent or severe hormonal sleep issues are best addressed with professional support.

References:

Ishikura, I. A., Moysés-Oliveira, M., Guilherme Luiz Fernandes, Hachul, H., Tufik, S., & Andersen, M. L. (2024). How do phases of the menstrual cycle affect sleep? A polysomnographic study of the EPISONO database. Sleep and Breathing. https://doi.org/10.1007/s11325-024-02996-4

Massimiliano de Zambotti, Willoughby, A. R., Sassoon, S. A., Colrain, I. M., & Baker, F. C. (2015). Menstrual Cycle-Related Variation in Physiological Sleep in Women in the Early Menopausal Transition. The Journal of Clinical Endocrinology and Metabolism, 100(8), 2918–2926. https://doi.org/10.1210/jc.2015-1844

Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of Sleep Research. https://doi.org/10.1111/jsr.14185 Nexha, A., Caropreso, L., de Azevedo Cardoso, T., Suh, J. S., Tonon, A. C., & Frey, B. N. (2024).

Biological rhythms in premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. BMC Women’s Health, 24(1). https://doi.org/10.1186/s12905-024-03395-3

Van Reen, E., & Kiesner, J. (2016). Individual differences in self-reported difficulty sleeping across the menstrual cycle. Archives of Women’s Mental Health, 19(4), 599–608. https://doi.org/10.1007/s00737-016-0621-9

We often think about sleep in terms of screen time, stress or that late cup of coffee. But your hormones play a major role too. The natural rise and fall of oestrogen and progesterone throughout your cycle can affect how well you sleep, how rested you feel in the morning and why some nights feel much more restless than others. Once you start recognising these patterns, it becomes easier to understand why sleep sometimes feels effortless and other times like a struggle.

The link between your cycle and sleep

You may have noticed that some weeks you fall asleep easily, while other times you toss and turn for hours. You’re not imagining it. Oestrogen and progesterone don’t just control ovulation and menstruation, they also influence your brain, body temperature and internal clock. As these hormones fluctuate throughout the month, they affect how quickly you fall asleep, how deeply you rest and how refreshed you feel in the morning.

Research shows that women are more likely to experience sleep problems in the days leading up to their period, when hormone levels suddenly drop.

Menstruation and sleep problems

During your period, both oestrogen and progesterone are at their lowest. This drop triggers the shedding of the uterine lining, but it also affects your temperature, mood and sensitivity to pain. Many women sleep more lightly or wake up frequently during this phase, often due to cramps, bloating or the physical discomfort of bleeding. You may also feel more emotionally sensitive, which can make nights feel heavier.

Oestrogen and deeper sleep

After your period, the follicular phase begins. Oestrogen gradually rises and prepares your body for ovulation. This hormone also boosts serotonin and dopamine, chemicals that support mood and sleep. Many women feel more energised, focused and emotionally stable in this phase, and sleep tends to be deeper and more restorative. It often feels like a natural reset for body and mind.

Ovulation and sleep disruption

Around ovulation, oestrogen peaks and a surge of luteinising hormone (LH) occurs. Some women feel great during this time, sleeping well and waking up energised. Others find it harder to unwind, especially if they experience ovulation pain or temperature fluctuations. These small changes vary from person to person and even from cycle to cycle, which is why it helps to track both your cycle and your sleep.

Using a cycle-tracking app that also logs your sleep can help you spot patterns you might otherwise miss.

Insomnia in the luteal phase

After ovulation, the luteal phase begins and progesterone rises. This hormone has a calming, sleep-promoting effect but it also raises your core body temperature, which can make deep sleep harder to maintain. Toward the end of this phase, if no pregnancy occurs, both progesterone and oestrogen drop again. This is often when PMS symptoms appear — restlessness, mood changes and irritability. These shifts can make sleep more fragmented or restless. In more severe cases, such as PMDD (premenstrual dysphoric disorder), insomnia and vivid, unsettling dreams are common.

Why tracking your cycle and sleep helps

When you understand how your cycle affects your sleep, you can stop blaming yourself for every sleepless night. Your hormones are part of the picture. Tracking both together helps you identify which phases bring more restlessness or better sleep for you personally. With that insight, you can make small but meaningful adjustments - scheduling demanding tasks when you have more energy, and planning quieter evenings or more downtime in the days before your period. Simple changes, like keeping your bedroom cooler or going to bed a little earlier, can also make a difference.

When to seek help for hormonal sleep issues

Of course, hormones aren’t the only reason sleep can be disrupted. Stress, lifestyle and general health all play a role. But if you notice that your sleep problems always return in the same phase of your cycle, or if you experience significant PMS, PMDD or perimenopausal symptoms, it’s worth seeking help. A doctor can check whether hormones, your thyroid or other factors are involved and guide you towards the right treatment.

Key takeaways

Oestrogen and progesterone influence your sleep quality throughout the menstrual cycle.
Sleep tends to be lighter during your period and in the late luteal phase, and deeper in the follicular phase.
Around ovulation, sleep can be stable or slightly disrupted depending on your body’s sensitivity.
Tracking your cycle alongside your sleep helps reveal patterns and plan around them.
Persistent or severe hormonal sleep issues are best addressed with professional support.

References:

Ishikura, I. A., Moysés-Oliveira, M., Guilherme Luiz Fernandes, Hachul, H., Tufik, S., & Andersen, M. L. (2024). How do phases of the menstrual cycle affect sleep? A polysomnographic study of the EPISONO database. Sleep and Breathing. https://doi.org/10.1007/s11325-024-02996-4

Massimiliano de Zambotti, Willoughby, A. R., Sassoon, S. A., Colrain, I. M., & Baker, F. C. (2015). Menstrual Cycle-Related Variation in Physiological Sleep in Women in the Early Menopausal Transition. The Journal of Clinical Endocrinology and Metabolism, 100(8), 2918–2926. https://doi.org/10.1210/jc.2015-1844

Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of Sleep Research. https://doi.org/10.1111/jsr.14185 Nexha, A., Caropreso, L., de Azevedo Cardoso, T., Suh, J. S., Tonon, A. C., & Frey, B. N. (2024).

Biological rhythms in premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. BMC Women’s Health, 24(1). https://doi.org/10.1186/s12905-024-03395-3

Van Reen, E., & Kiesner, J. (2016). Individual differences in self-reported difficulty sleeping across the menstrual cycle. Archives of Women’s Mental Health, 19(4), 599–608. https://doi.org/10.1007/s00737-016-0621-9

How your menstrual cycle affects your sleep: Hormones, insomnia and rest