Cycle Awareness For Better Sleep

In my 20’s I was in awe of my peers who paid attention to their monthly cycles. Tracking. Noticing. I felt like they had access to some kind of internal magic that I wasn’t privy to.

I was also conditioned to believe that my period was a monthly inconvenience rather than a guide toward a deeper connection with myself.

Now that I’m mid 40’s I’m finally keeping track. So are many of the women I work with who are at a similar stage. Cycle irregularities, heightened PMS symptoms, more waking at night and early rising that can come with a transition through perimenopause.

I’m not a hormone expert but I’m learning lots and am reaching beyond the male-centred sleep science to find more relatable and empowering perspectives for women, as part of my sleep mission.

We know, for those who are still menstruating, the monthly cycle is a reminder that females are not static beings.

The female brain changes up to 25% throughout a 28 day cycle (if they are still in their cycling years).

Our entire biochemistry responds more favorably (sleep included) when we lean into the natural 28 day outward and inward flow of the two key sex hormones, estrogen and progesterone.

How does this ebb and flow of hormones change us – and our sleep?

During the follicular phase (day 6-14) the female brain is optimized for taking on more tasks, caring for others, high intensity workouts, and generally - getting stuff done.

During the late luteal phase, just before menstruation starts, and throughout menstruation, our brains are wired differently. We have less capacity for taking care of others, and are dialed in for reflection. We crave restorative activities and long to remove things from our to-do list.

The more enduring hormonal sleep-bumps that women experience, are most often caused by high or low levels of estrogen, low levels of progesterone, and / or excess cortisol (stress hormone). For some women these imbalances only start showing up in perimenopause and disrupted sleep can be the first signal.

When we work with our hormones throughout our cycle we can offset some of the extreme peaks and valleys to support a more hefty sleep cycle. We are less vulnerable to sleep disruptions in general.

Studies show it’s not just changing hormones that cause symptoms, it’s the rate of change – the sharp inclines and drop offs. Some of which we can smooth out when we align our energy management with the whisperings of our hormones.

Is our current world set up to let us sync up our daily living with our cycle? No.

Are there small refinements we can make in our daily lives to have a little more harmony with our cycle? Yes!

And these small edits add up. Especially when we’re protecting energy in the late luteal and menstruation phases of our cycle.

Turning down non-nourishing commitments.
Enjoying some inward bends instead of high intensity aerobics.
Delaying projects or decisions that require detail orientation or complex strategizing.
Saying yes to spending time alone and resting.

We can be our own alchemists. Or, at the very least, we can use hormonal shifts, to orient us towards a broader practice of noticing and kindness towards ourselves.

Maisie Hill in her book Period Power (which I wish I read when I was 25 but it wasn’t available then), presents a transformative and practical roadmap for aligning daily life with the menstrual cycle.

I’ve shared other resources with you below, including some for women firmly planted in post menopause. I plan to keep digging and sharing and would love to hear about any related resources you’re finding helpful. Send me a note!

OTHER THINGS (LESS SLEEP-RELATED) I’M CHECKING OUT THIS MONTH

This feels like the perfect moment to introduce Nikki Zavit’s founder of Pretty River RedTent. Nikki offers stunning cycle awareness courses for women and young girls (Pre-blood). I’ve signed up my 10 year old daughter for her Pre-blood workshop - I’d love her to know about the gifts of her cycle before she’s 40!

In the spirit of internal alchemy, and to offset any seasonal frenetic energy - I’m looking forward to Annie Bray’s Nourished workshop, on December 4. Come join me! Annie is offering movement for rest, resilience and awareness that draws on yoga, meditation and somatic movement.

Here are some additional resources I’ve been plugging into, that you might like too.

Books

Wild Power by founders of Red School.

Menopause Manifesto by Dr. Jen Gunter – Empowering facts, science and advice for women in peri / menopause.

Perimenopause Power by Maisie Hill – Brings calm positivity and empowering information to women in peri-menopause and beyond. Addresses sleep specifically.

Moon Time by Lucy H. Pearce – Insights, activities and resources to connect women to their menstrual cycle.

Hormone Repair Manual by Laura Briden – For women 40 and beyond exploring hormonal health.