{"id":13916,"date":"2025-04-11T00:10:59","date_gmt":"2025-04-10T17:10:59","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13916"},"modified":"2025-04-11T00:10:59","modified_gmt":"2025-04-10T17:10:59","slug":"why-is-my-pms-so-bad-reasons-and-remedies","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13916","title":{"rendered":"Why Is My PMS So Bad? Reasons and Remedies"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<h3 style=\"text-align: center;\" data-pm-slice=\"1 3 []\">PMS<br \/><a href=\"#What\">What It Is<\/a> \/\/ <a href=\"#Symptoms\">Symptoms<\/a> \/\/ <a href=\"#Progression\">Progression<\/a> \/\/ <a href=\"#Remedies\">Remedies<\/a><\/h3>\n<hr\/>\n<p data-pm-slice=\"1 3 []\">Do you feel bloated, irritable, or extra hungry right before your period? Maybe you experience cramping or crying spells. If these symptoms are familiar and <a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/premenstrual-syndrome\" target=\"_blank\" rel=\"noopener\"><strong>appear month after month<\/strong><\/a>, you may have premenstrual syndrome (PMS).<\/p>\n<p>For most women, the symptoms of PMS are uncomfortable yet manageable. But after a while, many women find their monthly cramping intensifies or their <a href=\"https:\/\/www.bodi.com\/blog\/how-to-curb-cravings\" target=\"_blank\" rel=\"noopener\">cravings<\/a> rev out of control. If you\u2019re among them, you\u2019re likely frustrated and seeking answers.<\/p>\n<p>There are a number of reasons why PMS symptoms worsen \u2014 fortunately, there are a number of ways you can ease them.\u00a0Read on to learn why you may be experiencing worsening PMS symptoms all of a sudden as well as some natural remedies that can help with symptoms of PMS.<\/p>\n<h2 id=\"What\">What Is PMS?<\/h2>\n<p>Premenstrual syndrome, or PMS, is a combination of physical, emotional, and\/or behavioral symptoms experienced by <a title=\"most women\" href=\"https:\/\/womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome#:~:text=Premenstrual%20syndrome%20(PMS)%20is%20a,bloating%2C%20headaches%2C%20and%20moodiness.&amp;text=For%20some%20women%2C%20these%20symptoms,most%20likely%20to%20have%20PMS.&amp;text=Your%20doctor%20can%20help%20you%20find%20ways%20to%20relieve%20your%20symptoms.\" target=\"_blank\" rel=\"noopener\"><strong>most women<\/strong><\/a> in the days or weeks prior to their period. These symptoms can vary widely in duration and intensity, ranging from brief and mild to protracted and severe.<\/p>\n<h2 id=\"Symptoms\">What Are Common Symptoms of PMS?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-180055\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2025\/04\/why-is-my-pms-so-bad-600-symptoms.jpg\" alt=\"woman resting in bed | Why Is My PMS So Bad?\" width=\"598\" height=\"399\"\/><\/p>\n<p>The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279054\/\" target=\"_blank\" rel=\"noopener\"><strong>sharp drop in hormones<\/strong><\/a> that follows ovulation can impose a wide range of physical and emotional costs. Some of the most <a href=\"https:\/\/womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome\" target=\"_blank\" rel=\"noopener\"><strong>common symptoms of PMS include<\/strong><\/a>:<\/p>\n<p>For some women, PMS <a href=\"https:\/\/medlineplus.gov\/premenstrualsyndrome.html\" target=\"_blank\" rel=\"noopener\"><strong>can start up to five days<\/strong><\/a> before their period. In most cases, the symptoms stop once menstruation begins and hormone levels start rising again.<\/p>\n<p>Not all women experience PMS, and not all cases of PMS can be self-diagnosed. If you are experiencing symptoms that interfere with your daily life, consult a healthcare professional for evaluation and guidance.<\/p>\n<p>BODi is proud to partner with <a href=\"https:\/\/www.helloalpha.com\/virtual-healthcare-bodi?utm_source=bodi&amp;utm_medium=referral&amp;utm_campaign=bodi-membership-referral&amp;utm_content=bodi-blog\" target=\"_blank\" rel=\"noopener\">Hello Alpha<\/a>, a telemedicine platform that specializes in women\u2019s health. They offer 24\/7 messaging with licensed clinicians, prescribe and deliver medications, and provide confidential, personalized guidance on weight loss, mental health, and matters of hormonal imbalance.<\/p>\n<h2 id=\"Progression\">Does PMS Get Worse With Age?<\/h2>\n<p>PMS strikes as many as <a title=\"three in four women\" href=\"https:\/\/www.uptodate.com\/contents\/premenstrual-syndrome-pms-and-premenstrual-dysphoric-disorder-pmdd-beyond-the-basics\/print#:~:text=Mild%20PMS%20is%20common%2C%20affecting,PMS%20AND%20PMDD%20CAUSES\" target=\"_blank\" rel=\"noopener\"><strong>three in four women<\/strong><\/a> at some point in their lives. Usually, the symptoms are mild, but they can compound with age. So, if you experience worsening PMS symptoms all of a sudden, know that women in their 30s are more likely to do so, but it\u2019s still important to consult a healthcare professional for evaluation and guidance.<\/p>\n<h3>PMS and perimenopause<\/h3>\n<p>Symptoms of PMS also tend to <a href=\"https:\/\/womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome\" target=\"_blank\" rel=\"noopener\"><strong>get worse<\/strong><\/a> during the transition to menopause \u2014\u00a0known as perimenopause \u2014 thanks to the wide fluctuations of hormones, says <a href=\"https:\/\/mygynpractice.com\/\" target=\"_blank\" rel=\"noopener\"><strong>Maureen Whelihan, M.D.<\/strong><\/a>, a board-certified obstetrician-gynecologist with Elite GYN Care in Greenacres, Florida. Perimenopause usually starts when you <a href=\"https:\/\/womenshealth.gov\/menopause\/menopause-basics\" target=\"_blank\" rel=\"noopener\"><strong>reach your mid-40s<\/strong><\/a> and can last up to 10 years.<\/p>\n<p>You\u2019re more likely to see a <a href=\"https:\/\/womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome\" target=\"_blank\" rel=\"noopener\"><strong>surge in PMS symptoms<\/strong><\/a> during perimenopause if you\u2019re already sensitive to mood changes during your menstrual cycle. But even women who have encountered only mild symptoms \u2014 or who\u2019ve never had PMS before \u2014 may experience it once they reach the transition to menopause, Dr. Whelihan says.<\/p>\n<h3>PMS and birth control<\/h3>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7648490\/\" target=\"_blank\" rel=\"noopener\"><strong>Research shows<\/strong><\/a> that women who use hormonal birth control may also be more likely to experience PMS, with their odds increasing over time. However, other <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5683150\/\" target=\"_blank\" rel=\"noopener\"><strong>research finds<\/strong><\/a> that combination birth control pills that contain both estrogen and progesterone or the hormone drospirenone may actually help with PMS symptoms.<\/p>\n<h2 id=\"Remedies\">Natural Remedies for PMS<\/h2>\n<p>The good news is, you don\u2019t have to suffer from PMS month after month. Mild to moderate symptoms may be eased through lifestyle changes that can boost your physical, <a href=\"https:\/\/www.bodi.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">hormonal<\/a>, and mental health.<\/p>\n<p>For those whose symptoms are severe, it\u2019s best to consult a healthcare provider for more aggressive treatment options. For everyone else, here\u2019s how you can help reduce PMS symptoms naturally through healthy eating and activity.<\/p>\n<h3>1. Strength <em>and<\/em> cardio exercise<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-180054\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2025\/04\/why-is-my-pms-so-bad-600-exercise.jpg\" alt=\"woman doing kettlebell exercise | Why Is My PMS So Bad?\" width=\"600\" height=\"400\"\/><\/p>\n<p>Regular physical activity is a non-negotiable part of your PMS action plan. Movement helps lower stress and boost mood, which can <a href=\"https:\/\/www.researchgate.net\/publication\/338358090_Effect_of_exercise_on_premenstrual_symptoms_A_systematic_review\" target=\"_blank\" rel=\"noopener\"><strong>help tame PMS symptoms<\/strong><\/a> like tension, physical discomfort, irritability, fatigue, bloating, anxious feelings, and sadness.<\/p>\n<p>And a recent study found <a title=\"no significant difference\" href=\"https:\/\/ijrep.org\/acute-impact-of-aerobic-and-resistance-exercise-on-premenstrual-symptoms-in-college-aged-non-exercising-eumenorrheic-females\/\" target=\"_blank\" rel=\"noopener\"><strong>no significant difference<\/strong><\/a> between the positive effects of <a href=\"https:\/\/www.bodi.com\/blog\/strength-training-for-beginners\" target=\"_blank\" rel=\"noopener\">strength training<\/a> versus <a href=\"https:\/\/www.bodi.com\/blog\/anaerobic-vs-aerobic-exercise\" target=\"_blank\" rel=\"noopener\">aerobic exercise<\/a> on PMS symptoms like pain, concentration, water retention, and negative affect, making them co-equal contributors to help alleviate many symptoms of PMS.<\/p>\n<p>Exercise also <a href=\"http:\/\/mdpi.com\/2673-4184\/3\/2\/26\" target=\"_blank\" rel=\"noopener\"><strong>helps shrink bloating<\/strong><\/a> by helping decrease hormones that cause water retention while stimulating the release of feel-good brain chemicals that help reduce pain.<\/p>\n<p><strong>If you need to take it easy<\/strong><\/p>\n<p>Of course, you might not be up for your usual workout if your symptoms include cramping, gassiness, or muscle aches. Aim for some form of movement anyway, even on days you\u2019d rather not.<\/p>\n<p>\u201cEven gentler forms of exercise like <a href=\"https:\/\/www.bodi.com\/blog\/benefits-of-walking\" target=\"_blank\" rel=\"noopener\">walking<\/a> can help manage PMS symptoms,\u201d says <a href=\"https:\/\/hermd.com\/team\/roshni-patel-do\/\" target=\"_blank\" rel=\"noopener\"><strong>Roshni Patel, DO<\/strong><\/a>, a board-certified obstetrician-gynecologist at HerMD in Millburn, New Jersey.<\/p>\n<p>Other gentle activities to consider when you\u2019re PMS-ing include:<\/p>\n<p>Aim to meet the <a title=\"physical activity guidelines\" href=\"https:\/\/odphp.health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\/current-guidelines\" target=\"_blank\" rel=\"noopener\"><strong>physical activity guidelines<\/strong><\/a> set by the Centers for Disease Control and Prevention (CDC). That means getting at least 150 minutes of moderate-intensity <a title=\"aerobic exercise\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/anaerobic-vs-aerobic-exercise\" target=\"_blank\" rel=\"noopener\"><strong>aerobic exercise<\/strong><\/a> and two full-body strength sessions per week.<\/p>\n<h3>2. Eating the right foods<\/h3>\n<p>Alleviating PMS symptoms can often be as simple as watching what food you put on your plate. Eating a nutritious, balanced diet throughout the month is a great way to help reduce PMS symptoms (or at least ease their severity).<\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11206370\/\" target=\"_blank\" rel=\"noopener\"><strong>Research indicates<\/strong><\/a> that some of the best foods for PMS are fresh and <a href=\"https:\/\/www.bodi.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">unprocessed<\/a>. Here are a few examples:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.bodi.com\/blog\/healthiest-fish-to-eat\" target=\"_blank\" rel=\"noopener\">Fatty fish<\/a>:<\/strong> salmon, mackerel, tuna, herring, sardines<\/li>\n<li><strong>Nuts and seeds:<\/strong> walnuts, cashews, pumpkin seeds, flax<\/li>\n<li><strong>Dairy products:<\/strong> Greek yogurt, cottage cheese<\/li>\n<li><strong><a href=\"https:\/\/www.bodi.com\/blog\/6-benefits-of-whole-grains\" target=\"_blank\" rel=\"noopener\">Whole grains<\/a>:<\/strong> oats, barley, quinoa, wild rice, farro<\/li>\n<li><strong><a href=\"https:\/\/www.bodi.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">Lean meats<\/a>:<\/strong> chicken breast, white fish, pork loin<\/li>\n<li><strong>Fruits and vegetables:<\/strong> leafy greens, berries, avocado<\/li>\n<\/ul>\n<p>Foods high in <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11206370\/\" target=\"_blank\" rel=\"noopener\"><strong>omega-3 fatty acids<\/strong><\/a> may help with PMS symptoms that involve inflammation. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7716601\/\" target=\"_blank\" rel=\"noopener\"><strong>Research<\/strong><\/a> also finds that calcium levels tend to dip after ovulation, which may contribute to PMS symptoms like irritability. Prioritizing calcium-rich foods may help ease mood-related symptoms.<\/p>\n<p><strong>\u2026And avoiding the wrong foods<\/strong><\/p>\n<p>Unfortunately, the foods worst for PMS tend to be those you crave most. In particular, foods that are high in sugar or starch.<\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11206370\/\" target=\"_blank\" rel=\"noopener\"><strong>Research suggests<\/strong><\/a> that you crave these foods because they offer a quick hit of two mood-boosting brain chemicals: serotonin and dopamine. However, the effects are short-lived. \u201cThese foods can cause <a title=\"swings in insulin and glucose\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-glucose-spikes-harmful\" target=\"_blank\" rel=\"noopener\"><strong>swings in insulin and glucose<\/strong><\/a> that can worsen mood in some women,\u201d Dr. Whelihan says.<\/p>\n<p>Alcohol and salty, high-fat foods are also unhelpful for PMS, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11206370\/\" target=\"_blank\" rel=\"noopener\"><strong>per research<\/strong><\/a>.<\/p>\n<p>When in doubt, remember: If eating something makes you feel bloated or sluggish at other times during the month, you\u2019d better believe it\u2019s going to make your PMS symptoms worse. So, hold off on eating these foods until you feel better.<\/p>\n<h3>3. Targeted dietary supplements<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-180053\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2025\/04\/why-is-my-pms-so-bad-600-supplements.jpg\" alt=\"woman inspecting supplement bottles | Why Is My PMS So Bad?\" width=\"601\" height=\"401\"\/><\/p>\n<p>Certain vitamin, mineral, and herbal supplements may help with symptoms of PMS.<\/p>\n<ul>\n<li><strong>Calcium:<\/strong> One <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5313351\/\" target=\"_blank\" rel=\"noopener\"><strong>study<\/strong><\/a> found that women who took calcium supplements saw improvements in nervousness, sadness, and other emotional changes compared to those who took a placebo.<\/li>\n<li><strong><a href=\"https:\/\/www.bodi.com\/blog\/foods-high-in-vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a>:<\/strong> Also known as the \u201csunshine vitamin,\u201d vitamin D may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20711952\/\" target=\"_blank\" rel=\"noopener\"><strong>influence the production<\/strong><\/a> of various hormones, including progesterone and testosterone. Plus, it helps your body <a title=\"regulate calcium\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\" target=\"_blank\" rel=\"noopener\"><strong>absorb<\/strong><\/a> calcium and is one of the primary building blocks of strong bones.<\/li>\n<li><strong>Omega-3s<\/strong>: These <a href=\"https:\/\/www.bodi.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a> can help reduce inflammation in the body, which may help ease <a title=\"inflammation-related PMS symptoms\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5311461\/\" target=\"_blank\" rel=\"noopener\"><strong>inflammation-related PMS symptoms<\/strong><\/a>.<\/li>\n<li><a title=\"Magnesium:\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-magnesium\" target=\"_blank\" rel=\"noopener\"><strong>Magnesium:<\/strong><\/a> There\u2019s an increasing body of evidence that supports a link between <a title=\"magnesium deficiency\" href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/12\/3672\" target=\"_blank\" rel=\"noopener\"><strong>magnesium deficiency<\/strong><\/a> and increased susceptibility to stress.<\/li>\n<li><strong>Chromium:<\/strong> This mineral <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3308119\/\" target=\"_blank\" rel=\"noopener\"><strong>may support<\/strong><\/a> insulin sensitivity and healthy metabolic function.<\/li>\n<li><strong>Vitamin B-6: <\/strong>Similarly, among its many functions vitamin B-6 (pyridoxine) may also <a title=\"help with mood-related PMS symptoms\" href=\"https:\/\/womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome#:~:text=Vitamin%20B6.,it%20as%20a%20dietary%20supplement.\" target=\"_blank\" rel=\"noopener\"><strong>help with mood-related PMS symptoms<\/strong><\/a> like moodiness, irritability, forgetfulness, bloating, and anxiety.<\/li>\n<li><a title=\"Ashwaghanda\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/ashwagandha-benefits\" target=\"_blank\" rel=\"noopener\"><strong>Ashwaghanda<\/strong><\/a><strong>: <\/strong>This herb has been studied to help <a title=\"help lower cortisol levels\" href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/9\/1293\" target=\"_blank\" rel=\"noopener\"><strong>lower the stress hormone cortisol<\/strong><\/a>, which may assist in taming stress-related symptoms of PMS like fatigue and irritability.<\/li>\n<li><a title=\"Rhodiola rosea\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/rhodiola-rosea-benefits\" target=\"_blank\" rel=\"noopener\"><strong>Rhodiola rosea<\/strong><\/a><strong>: <\/strong>Another beneficial herb for helping manage PMS symptoms, rhodiola contains stimulant and <a title=\"antioxidant\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/antioxidants\" target=\"_blank\" rel=\"noopener\"><strong>antioxidant<\/strong><\/a>-like properties that <a title=\"Research\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9228580\/#sec4-molecules-27-03902\" target=\"false\" rel=\"noopener\"><strong>research<\/strong><\/a> has found to help the body\u2019s resilience to stress.<\/li>\n<\/ul>\n<h3>4. Stress management techniques<\/h3>\n<p><a title=\"Studies\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31057066\/\" target=\"_blank\" rel=\"noopener\"><strong>Studies<\/strong><\/a> show that women with PMS have higher cortisol levels when they wake up than their symptom-free peers. And the higher the cortisol, the worse the symptoms.<\/p>\n<p>When cortisol levels rise and stay elevated for a long time, the body becomes less capable of handling everyday stress, exacerbating PMS symptoms like fatigue and irritability.<\/p>\n<p>Managing stress is key to helping <a title=\"tamping down cortisol\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-lower-cortisol-naturally\" target=\"_blank\" rel=\"noopener\"><strong>tamp down cortisol<\/strong><\/a>, which can, in turn, benefit a host of bodily processes. It can also positively impact blood pressure, blood sugar, and inflammation.<\/p>\n<p>Corralling spikes in cortisol can additionally help boost mood. And anything that improves mood will likely help with PMS, Whelihan notes.<\/p>\n<p>Research backs this up: In <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37335817\/\" target=\"_blank\" rel=\"noopener\"><strong>one study<\/strong><\/a>, women who participated in an eight-week mindfulness stress reduction program saw an improvement in PMS symptoms compared with women in the control group.<\/p>\n<p>There are many stress reduction methods you can try. Here are some ideas:<\/p>\n<ul>\n<li><a title=\"Meditation\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/meditation-for-beginners\" target=\"_blank\" rel=\"noopener\"><strong>Meditation:<\/strong><\/a> All the many forms of meditation have the same goal \u2014 training our focus on a single thing, be it your breath, your body, or a mantra.<\/li>\n<li><a title=\"Massage therapy:\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-massage\" target=\"_blank\" rel=\"noopener\"><strong>Massage therapy:<\/strong><\/a> Hardly a mere indulgence, massage can help lift mood, reduce pain, and improve sleep.<\/li>\n<li>Laughing<\/li>\n<li><a title=\"Breathing exercises\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/breathing-exercises-for-anxiety\" target=\"_blank\" rel=\"noopener\"><strong>Breathing exercises:<\/strong><\/a> When we\u2019re feeling anxious, our breath quickens as an instinctual response to danger. When we breathe deeply, we tell our brains that things will be OK.<\/li>\n<li>Warm baths<\/li>\n<li><a title=\"Spending time outdoors\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-being-outside\" target=\"_blank\" rel=\"noopener\"><strong>Spending time outdoors:<\/strong><\/a> Researchers <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6458297\/\" target=\"_blank\" rel=\"noopener\"><strong>have found<\/strong><\/a> that stress markers like cortisol can fall within 20 to 30 minutes of being outside in nature.<\/li>\n<\/ul>\n<h3>5. Quality sleep<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-180052\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2025\/04\/why-is-my-pms-so-bad-600-sleep.jpg\" alt=\"woman sleeping with eye mask | Why Is My PMS So Bad?\" width=\"600\" height=\"400\"\/><\/p>\n<p>While a solid night\u2019s sleep is a natural mood booster at any point during the menstrual cycle, a poor night of sleep is <a title=\"especially brutal during menses\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10566233\/\" target=\"_blank\" rel=\"noopener\"><strong>especially bad for mood<\/strong><\/a> during menses.<\/p>\n<p>And, thanks to their symptoms, women with PMS are twice as likely to have trouble sleeping as their period approaches, per <a title=\"research\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3376683\/\" target=\"_blank\" rel=\"noopener\"><strong>research<\/strong><\/a>. There\u2019s even a name for it: PMS insomnia.<\/p>\n<p>Focusing on your sleep habits can help you win the fight against PMS insomnia \u2014 and the mood drop that comes with it. Here are the <a title=\"daily habits to prioritize\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/sleep-hygiene-tips\" target=\"_blank\" rel=\"noopener\"><strong>daily habits to prioritize<\/strong><\/a>:<\/p>\n<ul>\n<li><strong>Exposure to natural light in the morning.<\/strong> Signaling to your brain that it\u2019s daytime helps suppress production of the sleep hormone melatonin, leading to better sleep at night when darkness naturally triggers its release.<\/li>\n<li><strong>Waking up\/going to bed at the same time.<\/strong> Routinization of your sleep schedule helps promote consistency of sleep quality and duration.<\/li>\n<li><strong>Cut off caffeine at least eight hours before bedtime.<\/strong> The <a title=\"half-life of caffeine\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-long-does-pre-workout-last\" target=\"_blank\" rel=\"noopener\"><strong>half-life of caffeine<\/strong><\/a> is three to seven hours, meaning it can take your body three to seven hours to eliminate half of it from your system.<\/li>\n<li><strong>Keeping your sleep space dark, cool, and quiet.<\/strong> Your core body temperature <a title=\"drops slightly\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3427038\/\" target=\"_blank\" rel=\"noopener\"><strong>drops slightly<\/strong><\/a> in preparation for sleep, and keeping your room cool can help this process.<\/li>\n<li><strong>Turning off all screens at least an hour before bedtime.<\/strong> <a href=\"https:\/\/www.bodi.com\/blog\/what-is-blue-light\" target=\"_blank\" rel=\"noopener\">Blue light<\/a> projected by various devices <a title=\"can have negative effects\" href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.943108\/full\" target=\"_blank\" rel=\"noopener\"><strong>can have negative effects<\/strong><\/a> on sleep quality and duration.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bodi.com\/us\/en\/s\/fitness\/belle-vitale?ICID=BLOG_BELLE\" target=\"_blank\" rel=\"noopener\">Belle Vitale<\/a>, a comprehensive 12-week program offering scientifically supported nutrition, proprietary supplements, innovative <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-pilates\" target=\"_blank\" rel=\"noopener\">Pilates<\/a> and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners\" target=\"_blank\" rel=\"noopener\">strength exercises<\/a>, and stress management techniques, is uniquely designed to address <a href=\"https:\/\/www.bodi.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">hormone health<\/a>, including PMS. Learn more about it <a href=\"https:\/\/www.bodi.com\/us\/en\/s\/fitness\/belle-vitale?ICID=BLOG_BELLE\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.bodi.com\/blog\/why-is-my-pms-so-bad\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>PMSWhat It Is \/\/ Symptoms \/\/ Progression \/\/ Remedies Do you feel bloated, irritable, or extra hungry right before your period? Maybe you experience cramping or crying spells. If these symptoms are familiar and appear month after month, you may have premenstrual syndrome (PMS). For most women, the symptoms of PMS are uncomfortable yet manageable. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13916","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"PMSWhat It Is \/\/ Symptoms \/\/ Progression \/\/ Remedies Do you feel bloated, irritable, or extra hungry right before your period? Maybe you experience cramping or crying spells. If these symptoms are familiar and appear month after month, you may have premenstrual syndrome (PMS). 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