#cycle #Menstruation #Sleep #solution

YOUR SLEEPING CYCLE CAN AFFECT YOUR MENSTRUAL CYCLE

by Shagufta Faheem December 20, 2017 0 Comments

Your sleep pattern can have a major impact on your menstrual cycle, since sleep deprivation or even irregular sleep patterns can wreak havoc on the endocrine system, and in turn, hormone function. Staying up late or not getting enough sleep can affect your hormone melatonin, which can have an impact on your ovulation and menstruation. You know skimping on sleep can make you feel off, but below average sleeping patterns can throw off your cycle, too. In fact, people who work irregular hours are more likely to experience more irregular period.

Why Your Body Need Sleep?

During the hours you are sleeping, the body is taking time to repair, detoxify, regulate hormones, correct chemical imbalances, adjust blood sugar levels, store and manage memories, plus more. In order for your body to do this each night your brain must pass through four levels of sleep cycles known as rapid eye movement (REM). The second and third level is the most important because that is when the body is in its most restful and restorative state. If the body does not spend enough time in REM sleep each night, this may lead to hormonal disruption, delayed ovulation and irregular or absent menstrual cycle.
Women with insomnia or who wake up throughout the night are not spending enough time in REM sleep. The body cannot function well when sleep is continually disrupted and over time it can lead to health issues, including difficulty with reproduction and menstruation.

Solution For Better Sleep:

Create a sleep routine:

You want to go to bed at the same time every night, and wake up at the same time every morning, even on weekends. To find the perfect time to go to sleep, count back 7 and a half hours from the time you usually wake up. This ensures you wake up at the optimal moment during your sleep cycle.

Avoid Caffeine:

Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy.

Exercise daily:

Physical activity improves sleep quality and increases sleep duration. Exercise may also bolster sleep in other ways, because it reduces stress and tires you out. Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later.

Manage stress:

If you are mulling over negative thoughts in your head before bed each evening and carrying your worries into your sleep, you are more likely to have disrupted sleep cycles. Make a stress management plan, and never going to be stressed out.

Hence, It has been proven that sleep is crucial for survival. It basically allows your brain to recharge and pay attention to your internal systems, which are constantly functioning as you go along your day-to-day activities. But since too much and too little sleep have been seen to cause a variety of conditions, it is highly recommended for an individual to get just the right amount of it every day.