Insomnia and PMS
The connection between insomnia and PMS is well recognized in both Western and Eastern medicine. Hormonal shifts during the luteal phase can significantly affect sleep, mood, and energy levels.
Progesterone, a hormone that rises after ovulation, has a calming effect on the brain. However, when levels are too low or fluctuate abruptly, sleep becomes light, restless, or interrupted. Women may also experience increased anxiety, contributing further to insomnia.
Chinese Medicine views this as Liver Qi stagnation transforming into heat or a deficiency in Blood and Yin. At Phases Wellness, treatment targets the specific pattern presented by the individual, offering herbal remedies, acupuncture, and dietary guidance.
Typical herbal formulas for PMS-related insomnia include Chai Hu Shu Gan San to soothe the liver and Tian Wang Bu Xin Dan to nourish the heart and calm the mind. These combinations are particularly effective when customized by a TCM practitioner.
Acupuncture can help regulate hormonal rhythms, reduce PMS symptoms, and directly improve sleep quality. Weekly treatments during the second half of the cycle are often recommended to prevent insomnia before it starts.
Lifestyle adjustments can also have a profound impact. Reducing stress, practicing gentle yoga, and using guided meditation are all simple yet powerful tools for better sleep and hormonal balance.
Foods like dark leafy greens, chia seeds, wild salmon, and complex carbs help regulate estrogen levels and support neurotransmitter production. Drinking herbal teas like ginger or peppermint can also soothe digestive issues that worsen around menstruation.
Tracking symptoms with a cycle journal allows both the client and practitioner to pinpoint the most symptomatic days and adjust treatment accordingly. This proactive approach leads to long-term improvements in both sleep and menstrual health.
If you suffer from insomnia and PMS, a holistic plan that supports both your body and emotions may provide the relief you’ve been looking for. Explore natural solutions with the team at Phases Wellness.