Alisa Vitti's Bedtime Ritual to Prevent PMS and Insomnia
As you probably know from my previous post on period rituals, I’m seriously into creating ceremonious routines, especially when it comes to feminine energy and hormones. And there’s one area of my life I consider a sacred space for special rituals, especially right before my period: bedtime.
Your premenstrual or luteal phase can be an intense time of the month. For many women, in addition to the barrage of symptoms they experience as a result of the big surge and subsequent decline in estrogen and progesterone, they’re also suddenly struck by insomnia. This lack of adequate rest only exacerbates the moodiness, anxiety, and cravings that so many women deal with during this time. Recent research even indicates that a lack of sleep can trigger us to eat more and less healthily, which only makes matters worse (and leads to significant weight gain — two pounds in just five days if bad sleep is chronic!).
Of course, if your hormones are in balance, the fluctuations of your luteal phase shouldn’t cause such tumultuous symptoms. But because so many women are experiencing major imbalances — often with too much estrogen and not enough progesterone — they’re facing major PMS and insomnia.
My Bedtime Routine to Prevent PMS and Insomnia ~
If you’re in the process of healing your hormones, I can’t stress enough how important it is to get your sleep in check. Before I healed my own hormonal chaos, I struggled with fatigue for years. I couldn’t fall asleep until 1 or 2 a.m. and I couldn’t drag myself out of bed in the morning — and that grog-fog would not lift until after lunch.
Now, I sleep so well I don’t even need an alarm to wake me up in the morning. And I do not experience PMS. It is possible, ladies, I’m telling you! I eat to support my hormones, I move my body, I outsmart my stress, and I stick to a special bedtime routine that makes my luteal phase a breeze.
I want you to get through your premenstrual phase just as easily. But before you embark on creating your own nighttime ritual, you’ll want to make these adjustments:
~ Avoid caffeine (Kukicha is a great alternative).
~ Do a cortisol-flushing exercise towards the end of your work day (I love doing a session on my Urban Rebounder).
~ Eat a nutrient-dense, cycle-synched dinner (try this meal for a good night’s sleep).
Once you’ve incorporated these pieces into your life, you’re ready for your own wind-down routine. Here’s mine for inspiration:
9 PM: I take an oat straw and passionflower tincture in some water.
9:30 pm: I shut off all of my electronics (and in the few hours before that, I use a blue light filter app on all my devices, like f.lux, which makes screens give off less blue light during the nighttime). I don’t take my phone to bed with me!
I also do a relaxing activity like a 10-minute yin yoga sequence to unwind any physical tension that’s built up from sitting at my desk.
9:45 pm: I take a warm bath with epsom salts and essential oils or a shower with a lovely face cleansing using my favorite face mask.
10 pm: I get in bed and while laying in my comfy bed in the darkened bedroom, I think about three things I’m grateful for, to end the day on a positive note. A 10 pm to 6 am bedtime is the best possible way to get good quality, nourishing sleep.
If your period is messing with your sleep routine, check out your period type to get to a solution fast! Take the quiz here!
And always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this — the science of your body is on your side!