Do you experience vivid dreams and nightmares before or during your period? Have you ever wondered why this happens? Many people suffering from PMS and PMDD report that these types of dreams are particularly common during their luteal and menstrual phases. These unsettling dreams can leave you waking up feeling drained and anxious.
In this blog post, we’ll explore the connection between menstrual cycles and changes in sleep patterns, including why these dreams occur and how to manage them.
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What Are PMS and PMDD?
Premenstrual Syndrome (PMS) is a common condition that affects many people before their menstrual period. Symptoms include mood swings, bloating, and fatigue.
Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS that causes extreme emotional and physical symptoms, impacting daily life. PMDD symptoms are more intense and can include severe depression, irritability, and tension.
Sleep Disturbances
During the luteal phase, many people report difficulties falling asleep and staying asleep. This phase, which occurs after ovulation and before the onset of menstruation, is characterized by elevated levels of progesterone and decreased levels of its metabolite (allopregnenalone).
These hormonal changes can cause sleep disturbances, such as insomnia and fragmented sleep. These disruptions often lead to an increase in REM sleep, the stage where most vivid dreaming occurs, resulting in more intense and memorable dreams.
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PMDD and PMS Nightmares
Hormonal changes during the menstrual cycle, especially in the luteal phase where PMS and PMDD occur, can impact sleep quality and dream patterns. During this phase and the hormonal changes involved, neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA) in the brain are affected. These neurotransmitters are critical for mood regulation and sleep architecture.
The afore mentioned low concentration of allopregnenalone causes increased levels of GABA. These increased levels of GABA are responsible not only for the sleep disturbance, but also for the mood disturbance, anxiety, and depression in this phase of menstrual cycle especially in women with PMDD.
Serotonin, in particular, influences REM sleep, the stage associated with vivid dreaming. The hormonal imbalances typical of PMS and PMDD can therefore lead to more frequent and intense REM sleep, resulting in vivid, often unsettling dreams and nightmares .
Vivid dreams and nightmares
What Are They?
Vivid dreams are highly detailed and often emotionally charged dreams that feels as clear and as real as reality. They usually occur at the rapid eye movement (REM) stage of sleep. On the days before your period, these dreams can become more frequent and intense due to hormonal imbalances. Studies show that women with PMDD are more likely to experience emotionally-draining dreams.
Nightmares are disturbing dreams that cause feelings of fear, anxiety, or distress. They can also become more common during menstruation due to these body’s ongoing hormonal adjustments.
Causes
The primary cause of vivid dreams and nightmares before a period is the hormonal shifts occurring during the luteal phase. Elevated levels of progesterone can affect neurotransmitters in the brain, leading to more intense dreaming and changes in sleep cycles.
Additionally, menstrual pain and discomfort can lead to fragmented sleep, increasing the likelihood of nightmares. Such disturbances may also make it harder to remember your dreams accurately.
How to Manage?
The studies show that the polysomnography exams do not present specific sleep disruption in relation to the late-luteal phase. And that, therefore, it is likely that sleep disturbances are associated with other PMS and PMDD factors, such as depressed mood or anxiety.
- Selective serotonin reuptake inhibitors (SSRIs): The gold-standard treatment to the PMDD is the most likely strategy to help with the sleep disturbances that are aggravated by severe PMS and PMDD.
- Regular Sleep Schedule: Maintaining a consistent sleep routine helps regulate your body’s internal clock and may reduce the intensity of vivid dreams. Consistent sleep cycles can also improve overall sleep quality.
- Lifestyle modifications: A balanced diet, regular exercise, stress management and relaxation techniques (like meditation, deep breathing, yoga) can help managing PMS and PMDD, and therefore reducing these sleep disturbances like vivid dreams and nightmares.
- Pain Management: Using pain relief methods for menstrual cramps, such as heating pads or over-the-counter medications, can help improve sleep quality and reduce nightmares.
Belle Health Community Answers
We asked our community how PMDD and PMS impact their sleep and dreams. Here are some of their responses:
“During the luteal phase, my dreams are often filled with nightmares—if I manage to get any sleep at all.”
“Omg, I have the worst dreams. They always feel so real. I’m usually running or hiding from bad guys, or trying to shoot someone. When I wake up, I have to check to make sure it wasn’t real.”
“I experience nightmares or really vivid, weird (usually negative) dreams.”
“In the luteal phase, I get nightmares or just really strange dreams. It’s another reason I can’t recharge well during this time.”
“Often, I relive traumatic events from my past in my dreams during the luteal phase.”
Conclusion
Vivid dreams and nightmares before or during period are common experiences for many people, especially those with PMS and PMDD. Understanding the hormonal changes and managing sleep disturbances through various techniques can help alleviate these symptoms.
If these dreams impact your life, consider consulting a healthcare professional for personalized advice and treatment options.
