Sleep plays a crucial role in overall well-being, and menstrual health can significantly impact sleep quality. Let's explore how the menstrual cycle affects sleep and discuss how vitamins, minerals, herbs, and essential oils can support women throughout their menstrual cycle to promote better sleep.

The Menstrual Cycle and Sleep

Throughout the menstrual cycle, hormonal changes can influence sleep patterns and quality. Here's a breakdown of the menstrual cycle and its impact on sleep:

1. Menstruation Phase

During menstruation, some women may experience discomfort, cramps, and mood fluctuations, which can affect sleep quality and make it harder to fall asleep or stay asleep.

2. Follicular Phase

In the follicular phase, estrogen levels gradually increase, which can enhance energy levels and overall well-being. This phase generally promotes better sleep quality.

3. Ovulation Phase

Ovulation brings a surge in estrogen and luteinizing hormone (LH). Some women may experience changes in sleep patterns, such as disrupted sleep or difficulty falling asleep, during this phase.

4. Luteal Phase

The luteal phase is characterized by increased progesterone levels, which can cause symptoms like bloating, breast tenderness, and mood changes. These symptoms can impact sleep quality and lead to more fragmented sleep.

Natural Support for Menstrual Health and Sleep

To support menstrual health and improve sleep quality, consider incorporating the following natural remedies:

1. Vitamins and Minerals

Key nutrients like magnesium, calcium, vitamin B6, and vitamin E have been shown to help alleviate menstrual symptoms and promote better sleep.

Foods rich in these vitamins and minerals:


  • Dark leafy greens (such as spinach and kale)
  • Nuts and seeds (such as almonds, cashews, and pumpkin seeds)
  • Legumes (such as black beans and lentils)
  • Whole grains (such as brown rice and quinoa)
  • Avocado


  • Dairy products (such as milk, cheese, and yogurt)
  • Leafy greens (such as broccoli, kale, and collard greens)
  • Sesame seeds

Vitamin B6:

  • Fish (such as salmon and tuna)
  • Poultry (such as chicken and turkey)
  • Bananas
  • Potatoes
  • Sunflower seeds
  • Chickpeas

Vitamin E:

  • Nuts and seeds (such as almonds, sunflower seeds, and hazelnuts)
  • Vegetable oils (such as sunflower oil and olive oil)
  • Avocado
  • Spinach
  • Broccoli
  • Kiwi fruit

Include these foods into your diet and consider supplements.

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2. Herbal Remedies

Herbs like chamomile, valerian root, and passionflower have calming properties that can promote relaxation and improve sleep quality. 

We recommend Napiers Goodnight Blend, formulated specifically to support a restful night of sleep.

3. Essential Oils

Lavender, clary sage, and ylang-ylang essential oils are known for their relaxing properties. Diffusing these oils or adding a few drops to a warm bath before bedtime can create a soothing environment conducive to sleep.

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It's important to remember that every woman's experience with sleep and menstrual health is unique. It may be helpful to track your sleep patterns and symptoms throughout your menstrual cycle to identify any patterns or changes.

Consult with a healthcare professional or a qualified herbalist to determine the most suitable natural remedies for your specific needs and to ensure they align with your overall health and any existing medical conditions or medications.

By prioritizing sleep and incorporating natural support measures into your routine, you can better manage the impact of the menstrual cycle on sleep and promote overall menstrual health and well-being.