As women, our monthly menstrual rhythm is connected, more than most of us realise, to our daily circadian rhythm. Establishing a regular and consistent sleep-wake cycle, eating meals and exercising at the same time each day, helps to balance our circadian rhythm, which in turn can help irregular periods, PMS, period pain and perimenopause symptoms.
Circadian rhythm, menstruation and hormones
Circadian rhythm is a finely tuned regulator that synchronises our biological functions with the external world. Governed by our body's master clock, located in the brain's hypothalamus, this rhythm dictates our sleep-wake cycles of course, but it also regulates the tempo of hormone secretion. Oestrogen, progesterone, and cortisol all rise and fall in a rhythmic pattern across the day, under the guidance of the circadian conductor.
The study of chronobiology is fascinating and includes our daily circadian rhythm, as well as our monthly cycles as menstruating women, and our hormonal life cycle (think puberty, fertile years, perimenopause and menopause). So, for women particularly, chronobiology is something worth understanding, as it gives us more insight into our cyclical nature.
Menstruation is intricately intertwined with the circadian rhythm. Oestrogen takes the spotlight during the follicular phase, promoting the growth of the uterine lining, while progesterone steps in during the luteal phase, preparing the womb for potential implantation. Circadian rhythm ensures that these hormonal shifts occur in harmony with our body's internal clock. Disruptions to this rhythm can lead to menstrual irregularities, throwing the delicate balance off course.
Men’s hormonal rhythm mirrors the sun cycle, with their hormonal shifts changing in a similar pattern every day. Women’s hormonal rhythm, however, mirrors the moon, as our hormones rise and fall roughly over a 29-day cycle. Of course, that varies for many women, but interestingly one of the best ways to help regulate an irregular cycle is to support your daily circadian rhythm. Waking and sleeping at the same time every day, and even eating meals around the same time each day, can really help bring our hormones into balance.
I have seen first-hand, in myself, and also in many of my clients, that balancing daily circadian rhythm by sticking to a routine can help reduce symptoms of PMS and perimenopause, as well as help irregular periods become regular again.
1. Irregular periods
Let me share a little personal anecdote, where I first discovered the impact of routine on my own cycle. As a teenager and in my early 20s I always had irregular periods. This is quite common as it can take up to 12 years for our hormones to get into their rhythm, hence the challenge of those hormonal teen years. But when I was 24, I travelled to India and lived in a yoga ashram for 3 months where we slept, ate and exercised at the same time every day (including weekends). It was full on but I was amazed that I had a perfect 28-day cycle for the first time in my life while I was there. Then I went travelling for a few months and between overnight train journeys and sleeping, waking and eating at different times every day again, my cycles became irregular straight away. When I came home from my travels I decided to see if I could bring more of a routine into my life, and once I did, my periods became regular again!
2. PMS: Mood swings and hormonal fluctuations
Premenstrual syndrome (PMS) is experienced by so many women that it is seen as normal, or even to be expected. However, mood swings, anger and irritability, bloating and sore or tender breasts in the week before your period are all actually signs from your body that your hormones are out of balance. Research suggests that disruptions to circadian rhythm can exacerbate PMS symptoms. Cortisol, our body's primary stress hormone, follows a distinct diurnal pattern, typically peaking in the early morning before gradually declining throughout the day. Irregular sleep patterns or chronic stress can disrupt this rhythm, amplifying PMS symptoms.
3. Period pain
Period pain, another one of those things women are taught is normal or to be expected, is also often a sign that your hormones need more support. It can also be a sign of more serious conditions like endometriosis. While conventional treatments often rely on painkillers, naturopathy offers holistic approaches to alleviate discomfort and there are so many different things that can help including dietary changes and herbal remedies. Honouring your circadian rhythm and promoting restorative sleep can help rebalance hormonal fluctuations and ease period pain naturally. This is of course not a cure-all or simple fix-it for period pain; however, it can be a simple and free way to help your hormones come back into balance, along with other dietary and lifestyle changes, as well as herbal remedies where needed.
4. Perimenopause
Remember earlier when I discussed the hormonal chaos of those teen years? Well, perimenopause is essentially puberty in reverse. Our hormones can go on a bit of a rollercoaster ride, and when circadian rhythm is also out of whack, this can really make symptoms worse. Fluctuations in hormone levels during perimenopause, coupled with disruptions to circadian rhythm, can exacerbate symptoms such as sleep disturbances, hot flushes, mood swings, fatigue, and cognitive impairment.
Simple tips for balancing circadian rhythm to support hormone balance
- Establish a consistent sleep schedule:
Aim to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock. If you don’t fall asleep at the same time every day that is ok, just aim to be in bed with the lights off at the same time (ideally 11pm or earlier!). - Maximise natural light exposure:
Spend time outdoors during the day to expose yourself to natural sunlight, which helps regulate your circadian rhythm and improve sleep quality. This is especially helpful first thing in the morning, so even just standing outside to drink your morning coffee or tea (or warm water with lemon like me), or hanging the clothes out early in the day, weather permitting – just a few minutes of natural light exposure makes a big difference (regardless of the weather!). - Limit blue light exposure before bed:
Reduce exposure to electronic devices emitting blue light, such as smartphones and computers, at least an hour before bedtime, to signal to your body that it's time to wind down. Use the nighttime settings on your phone to reduce the blue light. I also find the app Flux to be really great for desktop computers, and blue light blocking glasses can help a lot too. - Create a relaxing bedtime routine:
Develop calming rituals before bed, and practise relaxation techniques like deep breathing or meditation, to signal to your body that it's time to sleep. And limit things you know will keep you from sleep. Did you know that Netflix consider sleep their biggest competitor? They have designed their app to make you stay up late and keep watching even when you know you should turn it off! As soon as I learned that, I said bye to Netflix at night – my sleep is too important! - Avoid caffeine and stimulants late in the day:
Limit consumption of caffeine and other stimulants in the afternoon and evening, as they can interfere with your ability to fall asleep and will disrupt your circadian rhythm. This includes black tea and cacao, not just coffee! - Optimise bedroom environment:
Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows to enhance sleep quality. Some women find it helpful to get a separate duvet to their partner, or even sleep in separate rooms altogether, to make sure you get the right sleep environment for you! - Stick to a routine around meal timing:
This has been a game-changer for me and definitely not something that comes naturally. I often slip out of my meal time routine, especially around lunches, since starting to work from home. But eating your meals at the same time every day, and leaving a few hours gap before bed, can make such a difference to your circadian rhythm. - Regular exercise:
Just like with food and sleep, regular physical activity during the day can also help. Some people find that vigorous exercise close to bedtime helps them sleep better, while others find it keeps them awake. Find what works for you and try to stick to a bit of a routine with it. - Stay consistent on weekends:
While it's tempting to sleep in on weekends, try to stick to your regular sleep schedule as much as possible, to avoid disrupting your circadian rhythm. There is such a thing as weekend jet lag - just without the jet! If you do stay up later or sleep in, aim to gradually adjust back to your usual schedule to minimise the impact on your sleep patterns and on your hormones.
If you are feeling overwhelmed, or even sceptical, just give it a try! I am not a fan of routine but my body and my menstrual cycle really appreciate it. Take this as an opportunity to do some “me-search”, research on yourself, and see how balancing your circadian rhythm can help to bring your hormones back into balance too. Let me know in the comments if you have noticed this connection already yourself, and if you try it out please let us know how you get on!
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