If you find yourself lying awake at night, especially in the days leading up to your period, you're not alone. Many women experience PMS insomnia, a common issue where hormonal fluctuations disrupt sleep patterns.
This hormonal sleep disruption can lead to restless nights and groggy mornings, affecting overall well-being.
One contributing factor is a decrease in melatonin production during the premenstrual phase, which can make falling asleep more challenging. Incorporating supplements made for women's health into your routine may help regulate sleep cycles and improve restfulness during this time.
The Role of Hormones in Sleep Regulation
Hormones have a direct and significant impact on sleep. For women, especially those dealing with PMS or perimenopause, hormonal shifts can make it difficult to fall asleep, stay asleep, or wake feeling rested. These changes affect more than just mood, disrupting the body’s ability to maintain a stable sleep cycle.
Some of the ways hormones impact sleep include:
- Disrupting your natural sleep-wake rhythm
- Making it harder to fall or stay asleep
- Raising body temperature at night (which makes you restless)
- Interfering with melatonin and serotonin
Understanding which hormones do what can help you take the right steps to fix the issue, not just cover it up.
Melatonin
Melatonin is the hormone that regulates the sleep-wake cycle. It naturally increases in the evening to help signal the body that it’s time for rest. However, during certain phases of the menstrual cycle or with age-related hormone changes, melatonin production can become irregular or insufficient. This often leads to trouble falling asleep or waking during the night.
In these cases, a low-dose melatonin supplement can help. RIEV Melatonin Gummies provide an optimal, gentle dose of melatonin designed to support the body’s natural rhythms without causing grogginess the next day. These sleep gummies are a reliable option for improving sleep quality, particularly for women experiencing hormone-related disruptions.
Cortisol
Cortisol is commonly known as the stress hormone. It’s meant to rise in the early morning to promote alertness, then gradually fall throughout the day. If cortisol remains elevated into the evening, often due to stress, it can interfere with the ability to relax and fall asleep.
Managing cortisol involves lifestyle strategies such as reducing evening screen time, practicing calming routines, and avoiding stimulants late in the day. Keeping other hormones balanced, particularly during PMS, can also reduce cortisol-related sleep problems.
Estrogen and Progesterone
Estrogen and progesterone fluctuate throughout the menstrual cycle. These shifts affect neurotransmitters like serotonin and GABA, which influence sleep.
After ovulation, progesterone rises and may raise body temperature slightly, making it harder to stay asleep. At the same time, a drop in estrogen can affect mood and increase sensitivity to stress, both of which can make falling asleep more difficult.
Supplements like RIEV PMS Gummies are formulated to help the body better manage these hormonal fluctuations. By supporting a more balanced cycle, they can help reduce sleep disturbances tied to PMS symptoms, such as night sweats, restlessness, and heightened anxiety.
What Happens During Your Cycle?
Many women notice their sleep gets worse at certain times of the month, and there’s a clear reason for it. Your menstrual cycle doesn’t just affect your mood or energy. It changes hormone levels, directly impacting your ability to fall and stay asleep.
- Menstruation: Estrogen and progesterone are at their lowest. You may feel more tired during the day but still have trouble sleeping at night. Cramping, discomfort, and mood shifts can all interfere with rest.
- Pre-Ovulation: Estrogen starts to rise, which can improve mood and energy. Sleep usually stabilizes here, and many women rest better during this phase.
- Post-Ovulation (Luteal Phase): This is where most sleep issues begin. Progesterone rises sharply, increasing body temperature and causing restlessness. Some women experience night sweats, bloating, and irritability. Melatonin production can also drop during this time, making it harder to wind down.
- Premenstrual Days: Hormones begin to fall again. Low estrogen can lead to anxiety and poor-quality sleep, while low progesterone may make it harder to relax fully at night. This is often when PMS insomnia hits hardest: trouble falling asleep, waking frequently, or feeling exhausted despite a full night in bed.
How to Support Your Body During This Time
RIEV PMS Gummies are designed to help your body stay more balanced during these challenging days. By supporting healthy hormone levels, they can reduce the mood swings, anxiety, and physical discomfort that disrupt your sleep.
Pair them with RIEV Melatonin Gummies to help your body reestablish a healthy sleep-wake rhythm, even during those harder weeks of your cycle.
How to Mitigate Hormonal Sleep Disruptions
Hormonal changes are part of life, but tossing and turning all night doesn’t have to be. If PMS insomnia or midlife sleep issues are keeping you awake, the key is to work with your body, not against it. Here's a simple, step-by-step guide to help reset your sleep, naturally.
1. Stick to a Regular Sleep Routine
Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends) helps reset your internal clock. Over time, your brain learns when to wind down and when to wake up. If you’re hitting snooze three times every morning, your schedule likely needs adjusting.
2. Keep Stress in Check
Stress spikes your cortisol levels, and high cortisol at night can make it nearly impossible to fall asleep. Try deep breathing before bed. A few quiet minutes of meditation or gentle stretching can help signal to your body that it’s time to rest. You don’t need an app or a mat, just a quiet space and a few minutes to unwind.
3. Cut the Caffeine
Caffeine after 2 p.m. and that evening glass of wine may both be sabotaging your sleep. Stimulants stay in your system longer than you think, and alcohol might make you sleepy at first, but it disrupts deep sleep later on. Switching to herbal tea after dinner is a simple upgrade.
4. Create a Better Sleep Environment
Your bedroom should work with your sleep, not against it. That means:
- Keep it dark. Light blocks melatonin, the hormone that tells your body it’s time to sleep.
- Keep it cool. Your body sleeps better around 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius).
- Keep it quiet. A fan or white noise machine can help block distractions.
And before bed? Shut off the screens. Blue light from phones and TVs tricks your brain into thinking it’s still daytime, which delays melatonin production.
How Sleep Gummies Help During Your Monthly Cycle
If you’re having trouble falling asleep or staying asleep during your cycle, low melatonin levels could be part of the problem. Melatonin is the hormone that tells your body it’s time to wind down. But with age or hormonal changes, your natural production may slow down.
Taking sleep gummies can help your natural sleep cycle, which many women find disrupted during their monthly cycle. Science proves that an optimal 2 mg dose is all you need 30 minutes before bedtime. Unlike prescription sleep medications, this perfect amount won't leave you feeling groggy the next morning.
Why Choose RIEV Melatonin Gummies?
RIEV Melatonin Gummies offer a sensible solution for anyone seeking to improve sleep quality, promote REM sleep, and regulate sleep cycles any day of the month.
- Scientifically Proven Optimal Dose: Each gummy delivers precisely 2 mg of melatonin, the amount scientific research has proven to be optimal for resetting your sleep cycle during hormonal fluctuations. This perfect dose works effectively without causing morning grogginess.
- Hormone-Friendly Formula: Melatonin plays a crucial role in regulating the menstrual cycle. Our clean, vegan, non-GMO formula supports your body's natural rhythms without artificial ingredients that could disrupt hormonal balance.
- Sleep Support: Many women report falling asleep faster and waking up more refreshed throughout their entire menstrual cycle. Melatonin levels naturally fluctuate during your cycle, with a rise in the late luteal phase, making supplementation particularly beneficial.
If your sleep issues are tied to PMS or hormonal shifts, pair with RIEV PMS Gummies to balance estrogen and progesterone-giving you consistent, restorative sleep every night of the month, not just during your period.
Conclusion
Hormonal changes, whether due to age, stress, or PMS, can throw off your sleep in ways that are hard to ignore. But the good news is, you don’t have to live with restless nights. Supporting your hormones, like melatonin, cortisol, estrogen, and progesterone, can improve your rest.
Whether it’s supporting your natural sleep cycle or helping your body stay more balanced throughout the month, our supplements are designed to work with your body, not against it.
Ready to start sleeping better?
Try RIEV supplements today and experience the difference consistent, restful sleep can make.