The 28-Day Sleep Rhythm
Hormonal Sleep Influencers
Progesterone’s Sedative Effect
Post-ovulation progesterone increases deep sleep by 25% but raises body temperature 0.5°C.
Estrogen and REM
Higher estrogen phases boost vivid dreaming by extending REM sleep duration.
PMS Sleep Disruption
Rapid progesterone drop in late luteal phase causes 50% more nighttime awakenings.
Menstrual Phase Alertness
Day 2-3 of bleeding shows fastest reaction times due to hormonal reset.
Cycle-Synced Sleep Strategies
Follicular Phase (Day 4-14)
Energy Utilization
Capitalize on natural alertness by scheduling demanding tasks before 2PM.
Temperature Management
Gradually decrease bedroom temperature as progesterone rises post-ovulation.
Exercise Timing
Evening workouts won’t disrupt sleep during this high-energy phase.
Luteal Phase (Day 15-28)
Sleep Extension
Add 30-45 minutes nightly to compensate for progesterone-induced fatigue.
Magnesium Supplementation
300mg magnesium glycinate at dinner reduces PMS-related insomnia by 40%.
Carb Timing
Complex carbs at dinner boost serotonin to counteract progesterone withdrawal effects.