Premenstrual Insomnia
Premenstrual insomnia affects a significant portion of menstruating individuals, often starting one to two weeks before menstruation. This sleep disturbance is commonly linked to hormonal fluctuations, specifically drops in estrogen and progesterone levels.
Symptoms may include difficulty falling asleep, frequent waking, night sweats, and increased sensitivity to noise or light. These sleep challenges are frequently compounded by emotional symptoms such as irritability, anxiety, and depression.
Traditional Chinese Medicine sees premenstrual insomnia as a result of Liver Qi stagnation or Heart Yin deficiency, depending on the individual's constitution. Phases Wellness uses detailed assessments to determine the root cause and tailor treatment plans accordingly.
Herbs such as Bai Zi Ren, Dan Shen, and Suan Zao Ren are often used in custom formulas to calm the mind and nourish the blood. These herbs are safe to use during the menstrual cycle and offer a natural alternative to synthetic hormone treatments.
Acupuncture is particularly effective during the luteal phase (post-ovulation) to help the body regulate hormones and calm the nervous system. Regular sessions during this phase can significantly reduce both PMS symptoms and sleep disturbances.
Phases Wellness also recommends incorporating sleep rituals and stress-reducing practices during the second half of the cycle. Gentle stretching, evening walks, and journaling are particularly useful in calming the overactive mind.
Nutritionally, foods rich in magnesium, B6, and omega-3 fatty acids support neurotransmitter function and help balance mood and sleep. Avoiding sugar, caffeine, and alcohol during this phase is crucial to minimizing symptoms.
Tracking your cycle and identifying sleep patterns is also a useful tool. This data allows for more targeted interventions and ensures consistency in managing premenstrual insomnia.
If you're experiencing poor sleep before your period, help is available. At Phases Wellness, our practitioners work with you to bring balance back to your cycle and your nights.