If you have a period, chances are you’re well acquainted with premenstrual syndrome (PMS). By some estimates, more than 90% of women have experienced some form of PMS. And because there are as many as 150 physical, behavioral, emotional, and cognitive symptoms associated with PMS, that means you can expect to experience some combination of symptoms like irritability, depression, uncontrolled crying, bloating, breast tenderness, headaches, cramps, acne, brain fog, and muscle aches … Every. Single. Month.
These are pretty major symptoms, and for many women, they’re severe enough to impair normal daily functioning. PMS causes real suffering for a lot of women, and yet, it continues to be minimized and treated as a joke. Even doctors are often dismissive of it.
News flash: What if we told you it doesn’t have to be this way? Although PMS is extremely common, it isn’t “normal.” We’ve been told it’s just part of being a woman, but in truth, there are a lot of things you can do to alleviate PMS symptoms, starting with taking a good PMS vitamin.
What causes PMS?
First, let’s take a quick look at what causes PMS. A lot of it comes down to abnormal fluctuations in hormones or sensitivity to chemical changes in the brain.
Have you ever heard someone describe a woman with PMS as “being hormonal”? I’ve said it myself: I’ll tell my husband I’m hormonal so that if I start crying for no apparent reason, he won’t be alarmed (or think he’s done something wrong). But when we say a woman is “hormonal,” what we really mean is, she’s emotional, irrational, or downright crazy. These negative connotations around the word “hormonal” aren’t just dismissive — they’re inaccurate.
All humans are hormonal, in the sense that our bodies are full of different hormones that are necessary for good health and well-being. Abnormal fluctuations in these hormones can cause all kinds of health issues — and not just for women. Throughout the menstrual cycle, which lasts roughly 28 days, hormones are constantly changing. And the changes in mood and other symptoms that occur during PMS aren’t caused by excessive hormones, but rather by a sudden drop in hormones.
But PMS isn’t just about hormones. Neurotransmitters also play a role. These molecules — which include serotonin and dopamine — transmit messages throughout the body, and also help control mood and regulate emotions. Neurotransmitters are naturally produced by the body, but many factors (like digestive issues or the use of some prescription drugs) can impair the body’s ability to build them. And what happens when neurotransmitters are low? The risk of depression increases.
Diet, lifestyle, and stress management can all help balance hormone levels and neurotransmitter production. That’s where PMS vitamins come in.
What vitamins are best for PMS?
Research shows that numerous vitamin and mineral supplements can help relieve PMS symptoms.1 These vitamins and minerals help in different ways. Some help balance hormones. Others aid in the production of neurotransmitters, which can make those PMS mood swings less severe.
Some vitamins and minerals that can help with PMS symptoms include:1
What’s inside Pixie Balance (and why)
We’ve formulated Pixie Balance with some of the best research-backed ingredients for alleviating common PMS symptoms. This PMS supplement contains magnesium, vitamin B6, and a combination of plant-based ingredients to help make that time of the month more tolerable.
Each ingredient in Pixie Balance has been carefully chosen to help relieve PMS symptoms and balance hormones for women in all stages of life.
Magnesium Glycinate, 12mg
Used for: menstrual cramps, PMS migraines, stress relief
What it is: Magnesium, also known as the “miracle mineral for periods” is a mineral needed for hundreds of biochemical reactions in the body. In fact, every cell in the body needs magnesium to function properly. You can get magnesium from the foods you eat, but many people don’t get enough.
What it does: Magnesium is necessary for proper muscle function. Low levels of magnesium can lead to muscle twitches, tremors, and cramps. Yep, that includes those dreaded menstrual cramps.2 When taken daily, magnesium can help relax the muscles of the uterus and ease period cramps.2
Learn more about magnesium
Regularly taking magnesium supplements can also help preventmenstrual migraines.3 If you’ve ever had a menstrual migraine, you know just how debilitating they can be. There’s nothing worse than lying in bed all day because any light, smells, sounds, or movement make you completely nauseated.
Magnesium also calms the nervous system and helps reduce stress and anxiety, which can in turn lead to better menstrual health and overall health.4 Stress can throw your hormones out of whack, leading to weight gain, missed periods, mood swings, and other health issues.
How much magnesium should I take for PMS? The Recommended Dietary Allowance (RDA) for magnesium is 310-320 mg for healthy adult women. Try to get most of your magnesium from your diet, as high doses of magnesium from supplements can cause digestive issues such as diarrhea and cramping. Dark leafy greens (like spinach and kale), legumes, nuts, seeds, and even dark chocolate are all good sources of magnesium.
Pixie Balance contains 12mg of magnesium per serving, or 3% of the RDA.
Warning: Talk to your doctor before taking magnesium supplements if you have kidney disease.
Vitamin B6, 20 mg
Used for: Mood swings, cravings
What it is: Vitamin B6, also known as pyridoxine, is a water-soluble vitamin found in many foods. It’s needed for many processes in the body, including helping the body turn food into energy. It’s also important for a healthy brain and a strong immune system. Because water-soluble vitamins are not stored in the body, they must be replenished daily.
What it does: Vitamin B6 helps regulate mood, and may improve symptoms of depression. That’s because vitamin B6 is needed to create neurotransmitters. Studies have shown that low levels of vitamin B6 are associated with depression.5
Learn more about vitamin B6
B6 supplements may help with a wide variety of PMS symptoms, especially when taken with magnesium. One study found that magnesium combined with B6 significantly improved symptoms such as depression, crying, irritability, anger, insomnia, brain fog, breast tenderness, bloating, headache, acne, and muscular pain.6
How much vitamin B6 should a woman take daily? The RDA for women between the ages of 19-50 is 1.3mg; however, it is safe to take up to 100mg daily. Pixie Balance contains 20mg of vitamin B6, which is 1176% of the RDA.
Warning: Long-term supplementation of more than 200mg can cause nerve damage. Check dosage of any multivitamins or other vitamin B supplements to ensure you remain within recommended limits.
Chaste Tree Fruit Extract, 400mg
Used for: Hormonal acne, mood swings, breast tenderness
What it is: Chasteberry, AKA Vitex agnus-castus or monk’s pepper, is the fruit of the chase tree, which is native to parts of Asia and Europe.
What it does: Chasteberry may help balance hormones, and has been traditionally used to treat many hormone-related gynecologic conditions.7
Learn more about chasteberry
Chasteberry is well-researched, especially for its ability to relieve PMS symptoms. Research on chasteberry suggests that it lowers levels of the hormone prolactin, which in turn helps balance levels of estrogen and progesterone, two key hormones involved in the menstrual cycle.8
In one study, 93% of women who took chasteberry for three menstrual cycles reported that their PMS symptoms such as depression, anxiety, and cravings improved or completely went away.9 And, none of the study participants experienced any negative drug reactions.
Another study found that women who took chasteberry reported improvements in irritability, mood, anger, headaches, breast tenderness, and bloating.10
For best results, take chasteberry in the morning. That’s when the pituitary gland is most receptive to its effects.
Warning: Chasteberry is not recommended for individuals taking fertility medications or those under the age of 18. Talk to your doctor before taking chasteberry if you have PCOS. Wait three months before taking chasteberry after discontinuing hormonal birth control.
Dong Quai Root Powder, 350 mg
Used for: Cramps, muscle pain, depression
What it is: Also known as Chinese angelica root, dong quai is a fragrant plant related to carrots and celery.
What it does: Dong quai has been used in traditional herbal medicine for more than 2,000 years. It’s also referred to as “female ginseng” due to its purported ability to relieve symptoms of PMS and menopause, including depression and painful periods.11
Learn more about dong quai
Dong quai contains a compound known as ferulic acid, which appears to relax the uterus, leading to less cramping and muscle pain.12
Warning: Dong quai is not recommended for women who are pregnant or breastfeeding.
Maca Root Powder, 300 mg
Used for: energy, mood, postmenopausal symptoms, sex drive
What it is: A plant native to Peru, maca is related to broccoli, cauliflower, and cabbage. It has been used medicinally in Peru for centuries.13
What it does: Maca has long been used to balance hormones, enhance fertility, and increase energy, but more research is needed to confirm these claims. Some small studies have shown that maca may help improve symptoms of menopause, such as hot flashes, sleep disturbances, and mood swings.14
Learn more about maca
Maca has also been used traditionally to enhance sexual function and desire. Some research supports these claims, with small studies showing improvements in sexual dysfunction or sexual desire in healthy menopausal women or healthy adult men.15
Warning: Maca is not recommended for pregnant or nursing women, individuals with thyroid disorders or hormonal disorders, children, or individuals taking blood thinners or birth control pills.
Lemon Balm, 250 mg
Used for: Cramps, digestion, stress relief
What it is: A lemon-scented herb from the same family as mint, lemon balm has been used medicinally for more than 2000 years.
What it does: Lemon balm is a well-researched plant that may be useful for alleviating a variety of PMS symptoms, including stress, cramps, headaches, and digestive issues.
Learn more about lemon balm
A 2015 study involving high school girls found that those who took lemon balm for three months experienced an improvement in physical, social, and psychological PMS symptoms.16
Other studies have found lemon balm effective in promoting a sense of calmness, reducing anxiety, improving memory and concentration, relieving insomnia, and relieving digestive issues such as nausea.17,18,19,20
Black Cohosh, 300 mg
Traditionally used for: Mood, cramps
What it is: An herb native to North America, black cohosh goes by many names, including black bugbane, black snakeroot, or fairy candle.
What it does: Black cohosh has long been used in traditional medicine to help with menopause symptoms, PMS symptoms, and hormonal balance. Most of the scientific research on black cohosh has focused on its ability to relieve menopause symptoms, such as hot flashes and sleep disturbances.21
Learn more about black cohosh
Black cohosh contains phytoestrogens (plant estrogens), which are natural estrogen-like substances that bind weakly to estrogen receptors. This can help protect against the ups and downs of stronger forms of estrogen or toxic xenoestrogens (“foreign” estrogens) from endocrine disrupting chemicals. Phytoestrogens also speed up estrogen metabolism.
Some studies suggest that black cohosh can help with hormonal imbalances, anxiety, and depression.22
Other research shows that black cohosh may have antinociceptive properties, which is a fancy way of saying it may help block pain signals to the brain.23 This could explain why black cohosh has traditionally been used to alleviate menstrual cramps.
Warning: Black cohosh is not recommended for individuals with a hormone-related condition, a history of blood clots or stroke, or those taking medications for high blood pressure.
When to take PMS vitamins
For most vitamin, mineral, or herbal supplements to be effective, they have to be taken on a daily basis so the active ingredients can build up in your system. In most of the studies referenced above, participants took the supplements for 2-3 months before seeing noticeable improvements in their symptoms. If you wait until your PMS symptoms start before taking a supplement, you aren’t likely to see results. We suggest giving Pixie Balance 2-3 full cycles to experience the full effect.
Order Pixie Balance PMS vitamins
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Note: Some herbal supplements may not be safe during pregnancy, while breastfeeding, while taking fertility medications, or for those under the age of 18. Women with hormone-sensitive conditions, such as breast, uterine, or ovarian cancer, should consult their physician before taking herbal supplements. Certain supplements may also interact with some medications, such as birth control pills, drugs used to treat Parkinson’s disease, and drugs used to treat psychosis.
Disclaimer: We recommend consulting your doctor before use. Use during hormone therapy should be done under the supervision of a physician. Consult your healthcare professional before use if you are undergoing hormone therapy, have a thyroid disorder or other medical condition, or are taking prescription medication. Keep out of reach of children.
At the doctor’s office, they will take your temperature, pulse, blood pressure, and respiratory rate and they may even ask, “when was your last period?” For a long time, I would nonchalantly guess when my last menses was, and the doctor would say “great” and move on.
What if the doctor asked “how was your last period?” or “Any breast tenderness, mood swings, pain, or anxiety leading up to your period?” This would be a very different, and helpful conversation.
As a society, we have to understand that periods are a key indicator of women’s health. A recently reaffirmed committee opinion by ACOG and the American Academy of Pediatrics (AAP) advises health practitioners to consider periods the “fifth vital sign” — meaning healthy menstrual cycles without PMS/PMDD are as important a health indicator as changes in body temperature, pulse, breathing rate, and blood pressure (Varta, 2020).
Healthy menstrual cycles without PMS/PMDD are as important a health indicator as changes inbody temperature, pulse, breathing rate, and blood pressure.
What does PMS stand for?
PMS has been the butt of many jokes, but PMS jokes are not funny, period (see what I did there). All jokes aside, PMS does not stand for “Please meet satan,” “Pardon My Sobbing,” or “Pass My Sweats.”
PMS, Premenstrual Syndrome, has been misunderstood for a very long time, and a lot of women have been or will be dismissed by physicians when they have legitimate PMS symptoms.
How common is PMS?
Over 85% of menstruating women in the United States experience PMS. (Romm, 72); PMS may be common, but it is not normal! To all the women who believe you have lost agency over your body or have a design flaw, please repeat after me… I AM DESIGNED TO DOMINATE. We do not have to be afraid of that time of the month. We can actually get to a place where we look forward to a time in our cycle where we can slow down and appreciate what our bodies can do.
How do I know if I have PMS?
PMS is a myriad of physical and emotional symptoms that will arise 2-10 days before the start of your menses (Day 1 of full flow). PMS symptoms can be a result of hormone imbalance or poor interaction between sex hormones, stress hormones, and neurotransmitters (chemicals controlling your mood) (Romm, 73).
The timing of the symptoms will typically be consistent to the individual woman. Charting your cycle may help you to proactively address your symptoms (Weschler 2015, 315). For example, after charting your cycle for a few months, you may notice that you always feel irritable three days before the start of your period. Being aware of this can help you be more mindful of your irritability so that you don’t take it out on those around you.
Questions answered on this page: How many days before your period do you get PMS?
What are the symptoms of PMS?
There are around 150 physical, behavioral, emotional, and cognitive symptoms that have been designated to PMS (see table below). The criteria to diagnose PMS is not a hard and fast science, but there is general agreement that if you have 5 or more of the symptoms mentioned below, in the “PMS Assessment,” 2-10 days before your period, and they resolve after your flow starts, then it is technically PMS.
Migraines, tension headaches, back pain, muscle and joint aches, breast pain, and neck stiffness
This chart is adapted from Dr. Vliet’s book Screaming to Be Heard: Hormone Connections Women Suspect and Doctors Still Ignore (2001)
One or more of the following:
Mood swings, weepiness, unexplained sadness
Unexplained anger, irritability
Depression, toxic self talk
Tension, anxiety, wired+tired
Plus one or more of the following:
Inability to focus
Abnormal changes in appetite, food craving, binge eating
Lack of interest in normal activities
Unexplained fatigue, lack of energy
Breast tenderness, bloating, weight gain, joint.muscle pain
Does PMS get worse with age?
PMS primarily affects women over the age of 25 and tends to get worse with age or after pregnancy and birth. This does not mean younger women cannot experience PMS symptoms. During the first few years of menstruation, hormonal “rivers” are being carved out, so it may take time to establish a “normal” for younger women.
Is PMS normal?
As I mentioned before, 85% of menstruating women in the US experience PMS symptoms, but PMS is not “normal” and should never be treated as such.
What is normal? It is normal to have subtle signs and symptoms that your period will begin soon, but if those subtleties turn into interferences in your life, then you are dealing with PMS.
Which is worse, PMS or PMDD?
PMS also has a bigger and badder sister called PMDD (Premenstrual dysphoric disorder). PMDD affects 3-8% of women worldwide and the symptoms are severe enough to cause debilitating physical, emotional, and psychological effects that affect relationships, careers, and mental well-being (Jardim, 48).
What is PMS/PMDD caused by?
PMS and PMDD signs and symptoms range in severity because they are highly influenced by our nutrition, stress management, gut health, and blood sugar balance, which can all lead to estrogen dominance if not kept in check.
What hormone is responsible for PMS/PMDD?
Estrogen is a queen sex hormone, but she can become a clingy friend that dominates the relationship. Estrogen dominance is when estrogen dominates over progesterone in the second half of your cycle, the luteal phase.
As Nicole Jardim, author of Fix Your Period, says, progesterone is our “Keep Calm and Carry On” hormone (2020, p.48). Both estrogen and progesterone influence the chemicals in our brain (neurotransmitters), such as serotonin, dopamine, and oxytocin. These neurotransmitters affect our mood, so it makes sense that if our imbalanced hormones are negatively affecting our neurotransmitters, that we would experience mood swings as a PMS/PMDD symptom.
Is PMDD considered a mental illness?
For PMDD, selective serotonin reuptake inhibitors (SSRIs) are typically prescribed because the DSM-5 has declared PMDD a psychiatric condition.
SSRIs are a widely used type of antidepressant. They are most commonly prescribed to treat depression, especially in severe cases like PMDD.
Now, I am not saying that this isn’t an appropriate medical approach, but I think it is missing the bigger picture. Conventional medicine and functional medicine would be the perfect combination to tackle PMS/PMDD, and to break the narrative that our symptoms are all in our head.
What can be done to address PMS/PMDD symptoms?
Addressing hormone imbalances is never a “peel-and-stick” situation, but there are basic functional approaches that every menstruating woman can take to live in hormonal bliss:
Jump off the blood sugar roller coaster
Insulin is a queen hormone and she deserves to be treated as royalty. Insulin is in charge of keeping blood sugar balanced, but when we are constantly stressed or eating poorly, then we continue to stay on the blood sugar roller coaster. High blood sugar and insulin levels are directly and indirectly linked to PMS, PCOS, endometriosis, fibroids, and heavy / painful periods. How do we get off of the blood sugar roller coaster?
Include these at every meal:
4-6 ounces of animal or plant-based protein
2 cups of colorful veggies. Eat the rainbow!
1 serving of slow carbs such as grains or an energy veggie like sweet potato
Healthy fat (1 T olive oil, ½ avocado)
Love your liver
Our bodies are always seeking balance, and one way to achieve balance is through the liver. The liver plays a major role in detoxification and elimination pathways. The detoxification process starts in our liver, where used up or excess hormones are filtered and metabolized. How do we love our livers?
Add cruciferous vegetables to your diet (broccoli, brussel sprouts, cabbage, kale, etc.)
Supplement with DIM (diindolylmethane) in your luteal phase to help the liver with detoxification. The luteal phase is the phase of your cycle that begins after ovulation and lasts until menstruation begins.
Drink dandelion root and ginger tea.
Eliminate endocrine disrupting chemicals
Endocrine disrupting chemicals (EDCs) are compounds that harm the natural rhythm of our endocrine system. They can mimic our natural hormones, and have been linked to health issues such as infertility, endometriosis, certain cancers, and — you guessed it — PMS symptoms. Estrogen-mimicking compounds, known as xenoestrogens, are present in BPA, parabens, phthalates, pesticides, and herbicides. How do we start to eliminate EDCs out of our lives?
Buy clean cosmetic products that don’t contain parabens or phthalates
Buy or make natural cleaning products
Eat foods that are not processed with pesticides, hormones, or antibiotics
Get rid of plastic food containers and water bottles
Avoid fragrances and switch to essential oils
Get good with your gut
The gut-hormone connection is truly amazing and has been the focus of more and more scientific research. Because gut health has a direct effect on hormone health, it also has a direct effect on mental health. Our gut is responsible for eliminating excess hormones like estrogen out of our bodies. What can you do to address gut health?
Possibly have a panel done to identify problematic foods so you can eliminate them from your diet
Limit inflammatory foods such as sugar, caffeine, alcohol, and vegetable oils
FIBER! Fiber feeds our guts and give our good bacteria what they need to flourish
Manage stress levels
Look into a good probiotic
Fill in the gaps in your diet
In today’s world, it is really hard to get all of our nutrients from the foods we eat, so it’s important to take a quality multi/prenatal vitamin to fill in our nutrient gaps. Along with a multi/prenatal vitamin, you may also need extra supplemental support due to your specific needs. Always talk to your doctor before starting new vitamins or herbal supplements.
Jardim, N. (2020). Fix Your Period (1st ed.). HarperCollins. Romm, A. (2021). Hormone Intelligence (1st ed.). HarperCollins. Varta, S. J. (2020). Doctors Think Your Period Should Be a Fifth Vital Sign Weschler, T. (2015). Taking Charge of Your Fertility (20th ed.). HarperCollins.
As women, our bodies endure a lot. You should probably start every single day with patting yourself on the back. You do hard things! Half the time you don’t even know it. Through our whole menstrual cycle (25-40 days) a lot is happening. There are peaks and valleys all leading up to our actual menstruation. I like to think of menstruation as the time that our bodies let go of that which doesn’t serve us anymore. There is pain, it’s uncomfortable some of the time, but on the other side, you’re at your best and ready to take on the world. During your period, it’s super important to be easy on yourself. Your emotions are run by your hormones during this time and if you’re like me, I can make a mountain out of a molehill! We’ve put together some of our favorite things for self-care during our period.
Self-care ideas for during our period
Get outside. I probably can’t stress this one enough. The world feels like it’s crumbling when I’m on my period, and if nothing else, I force myself to at least go for a walk. It’s proven that when you exercise, your brain releases the feel-good hormones called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain or anxiety or stress. You’ve probably heard the term “runner’s high” or something of that nature. That’s exactly what they are referring to!
Eat better. I know everything in you is craving a pint of ice cream and a good movie. Those desires may actually be a bi-product of a deficiency! Ever want to eat a pan full of brownies?! Your body could be craving magnesium. Magnesium helps ease cramps and overall has a calming effect on the body. Check out this cool article about periods and magnesium. Another big one is iron. Your body is discharging up to 16 teaspoons of blood during your period. That’s a crazy amount. (Remember what I said about you doing hard things?) I take a food-derived liquid iron supplement during my menstrual phase and I physically feel the difference. If you are low on iron your energy will fall through the floor.
Reusable menstrual products. This was a total game changer for me! When I discovered menstrual cups, my mind was blown. I was no longer a slave to tampons and carrying them with me, remembering them on the grocery list or making mad dashes to the corner store. I was free to swim on my period, to not have to jog with a pad in my spandex pants or pack my glove box with a “just in case” stash. I literally forget that I’m on my period and it’s the best thing ever. Have you ever thought about making the switch to a menstrual cup? We know it’s definitely a change and we’ve got your fears covered.
Slow down. We live such a fast paced life that having quiet time or downtime can actually make some of us uncomfortable. (I’m over here raising my hand) This can come from a number of things. An internal programming of guilt that we aren’t “being productive” or that our lives take a lot of work to make ends meet and juggling all the demands equals zero free time. Most of us know when our periods are coming. Maybe schedule that week to be a little lighter? Ask someone to share responsibilities with you? If your planner is your BFF, physically write down and block off time for yourself. It’s so much easier said than done, I get it, but I think you will find the return will be richer. You’ll have the creative juices and the energy to tackle what you need to.
Have a journal. This is perfect for a couple of reasons. First, on a very physical level, you will be able to spot trends in your mood, in your body, and differences in your cycle. We highly recommend keeping a journal of your period anyways, and we even have this handy downloadable period tracker! Also, if you’re anxiety-prone, taking thoughts out of your head and putting them on paper is super helpful too. This is a great mental self-care tactic during your period.
Sleep. We probably can’t stress this factor enough. You need sleep and a good amount of it, especially on your period. We recently talked about how sleep and fatigue affect us and 7 tips on getting better sleep during our periods. While we are tired and especially exhausted during our period, sometimes it’s hard to sleep due to the hormone fluctuations going on in our bodies. Oh, the irony…
Grounding. This topic deserves a blog post all on its own. Grounding is the act of connecting to the earth and to your body. It’s doing something that brings you back to the moment (back to center), it heightens bodily awareness and overall calms you. My body tells me to ground myself when I know I have a busy day ahead of me, I’m stressed out or if anxiety starts getting the best of me. In some sense, I’ve allowed outside influencers to disconnect me. Grounding can happen in a number of ways. Taking a few minutes to unplug and go into your yard barefoot. This enables you to soak up electrical energy from the earth. For me, gardening or pruning/watering my plants, getting my hands in the dirt does the trick.
How do you define self-care?
Up until a couple of years ago, self-care was a foreign concept to me. I quite literally furrowed my brow when someone mentioned “self-care” one day. If you’re like me, the idea of taking care of yourself was unknown because you constantly self-sacrifice to make sure others are taken care of or your life does not lend itself to time off, let alone sitting and watching a movie and giving yourself a pedicure or curling up with a book and a cup of tea. The definition of self-care isn’t the same for everyone. It’s whatever calms you, whatever serves you, whatever makes you feel like you are important too. Here are some myths that can certainly be applied for self-care during your period also.
How do you self care during your period? We’d love to hear your ideas on how you are kind to yourself. Tell us what brings you joy! If you’ve thought about switching to a reusable menstrual product like a menstrual cup, we’ve got you covered! Head over to our store and see the different sizes and styles. If you need help knowing which is best for you, we’ve got you covered there too. Let’s bust those menstrual cup fears and the self-care myths.
PLEASE NOTE: This blog post is not intended as a substitute for the medical advice of your doctor. You should regularly consult a physician in matters relating to your health and particularly with respect to anything related to menstruation. If you have any concerns about using a Pixie Cup, consult your doctor before use. If you have any gynecological conditions, please talk to your physician before using any menstrual cup.
Getting good sleep on your period is crucial to your mental and physical well-being during this time. There is so much happening in our bodies during menstruation and there are all sorts of reasons why sleep could be difficult any night of the month but today we’re chatting about how to get better sleep on your period.
What happens to your body during your period?
Menstrual cycles last from 25 to 35 days, with an average of 28 days for the average women. Fluctuation in four key hormones mark phases of the cycle and account for many of the symptoms we experience. A cycle begins on the first day of menstrual flow when levels of estrogen and progesterone are low. During the follicular phase (days 2-13), estrogen rises, leading to ovulation (day 14). The post-ovulation luteal phase (days 15-28) sees an increase in progesterone before hormone levels drop and a new cycle begins with the start of menstruation.
Why can’t I sleep on my period?
It’s one of the great ironies of menstruation! The same thing that makes you so tired during the day can make it tough to sleep at night. With the fluctuation of hormones during your menstruation phase, it can do a number of things to our body. Some women report a peak in anxiety which causes our minds to race and worry. Other gals talk about the ups and downs of body temperature, making getting comfortable feel impossible!
7 ways to get better sleep on your period
Sleep in the fetal position. If you’re normally a back or stomach sleeper, try rolling to your side and tucking in your arms and legs. This position takes the pressure off your abdominal muscles and can relieve tension that can make cramping worse!Keep your bedroom cool. Hormones that elevate your body temperature during parts of your cycle might make falling asleep difficult. Keep your bedroom between 60-68 degrees for a cool sleeping climate. Studies show that under cooler temperatures, our sleep-inducing hormone melatonin jumps which will aid in falling asleep and staying asleep.Keep to a schedule. When you go to bed at a similar time each night, including weekends, you give your body ample opportunity to anticipate and prepare for sleep. You will feel sleepy and wakeful at the same times each day! Maintain a consistent sleep schedule and your body is less likely to be thrown out of whack by menstrual symptoms.Reduce screen time. So much research is coming out about screen time, blue light and how it affects our minds. A lot of phones these days have a “night mode” or “dimming timer” that you can set to change every day. It transforms the backlight from a blue tone to a yellow or golden tone. Blue light suppresses the production of melatonin which can make falling asleep difficult or not allow you to fall into a deeper level of sleep. Do some journaling. Journaling is powerful! Writing your thoughts down enables you to see them, acknowledge them and then give your mind a rest. You’re not laying there having these things circle your mind if you can tell yourself they are now written down on paper. Sort of like making a grocery list. You make the list and then you purposely allow yourself to forget what you need because it’s written down! Relieving anxiety and quieting a busy mind will help you sleep on your period. Tracking your periodis important too. You’re able to see patterns and know what to expect month-to-month.Yoga.Yoga has been used for centuries as a means of controlling your body, bringing it back to a grounded state of mind and to help with things like anxiety. Setting aside even 30 minutes just before bed to roll out the mat could be incredibly helpful! There are poses that are suggested to help with sleep as well as a few key ones to help with any period cramping.Heat therapy. If you experience cramps or lower back pain, try a warm water bottle or a timed heating pad. This will allow muscles to relax and ease up on cramping.
How do I stop leaking when I sleep on my period?
If you’re a tampon user, definitely check the absorbance level of the tampon or consider sizing up on your heavy days when you know you’ll be sleeping for 7+ hours. Another idea would be to switch to a menstrual cup! Menstrual cups are a cup-shaped device made from medical-grade silicone. It’s soft so that it molds to fit your body and is designed to safely hold menstrual blood for up to 12 hours. Popping in a menstrual cup before bed is sure to help take away the worry. We have plenty of tips on how to stop any potential leaks! If you’re interested in trying a menstrual cup to help with sleep on your period, head over to our store! Be sure to use pixieblog15 at check out for 15% off your order!
If you were to track your anxiety, you might find that the increased times follow a somewhat monthly pattern. While this may sound strange, anxiety, along with a lot of other symptoms, can rise and fall with the hormonal changes of your period. Let’s dive into anxiety and your menstrual cycle!
What are the menstrual cycle phases?
To understand your period symptoms, it’s important for you to know the different phases of your cycle, and what role they play in your body. You may be surprised to learn that your menstrual cycle is not just one week of blood flow. It is a complex, month-long cycle that includes four main phases. As you learn how your cycle flows and how your body responds, you will be able to understand your emotions in a whole new way, which is so helpful in managing anxiety.
During menstruation, your progesterone decreases, which causes the uterus lining to shed. This is sometimes known as the “Winter” phase of your cycle, which makes sense because your energy is low and all you probably want to do is curl up inside with a blanket and a cup of tea. This phase is a great time to process, think, and invest in yourself a little. Do things that make you feel cozy, happy and safe.
Your body will start to experience a rise in testosterone and estrogen, so you’ll probably feel some extra energy and positive thoughts will start to flow! This phase — we’ll call it “Spring” — is a great time to get lots of work done, and complete social activities while you have the energy! During this phase, Follicle Stimulating Hormone, or FSH, is also rising to prepare your uterus for a new potential pregnancy.
Ah, ovulation… the “Summer” of the month! Expect maximum energy and confidence because your estrogen and testosterone levels have been rising to this point. This is a great time to act on planning, schedule meetings, flirt with your guy… and have some fun! Because as soon as ovulation occurs, your energy will start to slow down again and the cozy mood will take over.
Assuming that pregnancy did not occur after ovulation, the next phase is your Luteal Phase… or “autumn.” This phase can involve some bloating, cravings, and anxiety. What you can do, though, is focus on eating healthy foods, grabbing an herbal tea instead of sugar- and caffeine-packed latte, and get as much sleep as possible. If that anxiety rises, take the opportunity to remind yourself that this is a phase and it’s okay to feel a little low. It can be comforting to know that your hormones are speaking, and allow them to tell you to take it easy and chill. There’s nothing wrong with stepping back from high-impact activities and social engagements when your energy is low.
Do diet and exercise affect anxiety?
What you eat and whether you’re regularly exercising or not also can play a big role in aiding or alleviating anxiety. Taking natural supplements can help in boosting your mood such as vitamin B for energy and vitamin C for an immune booster. Recent studies have shown that turmeric is also a powerhouse for all kinds of health benefits including anxiety. Eating plenty of fruits and veggies will aid in less bloating and sluggishness too!
How to cope with anxiety during your menstrual cycle
While your menstrual cycle can impact the level of anxiety you experience, there can sometimes be a much deeper cause. We want to encourage you to seek out counseling, surround yourself with encouraging people + positivity.
Have you thought about using a menstrual cup? Women who are switching say that they have made their lives better and they aren’t going back! Once a menstrual cup is in place, it can safely be left for up to 12 hours without the worry about infection. If it’s placed properly, you won’t be able to feel it at all and you’re able to go about your life, worry-free. Sounds great, right? One less thing to worry about during our periods!
This content was originally written on October 7, 2019 and has been updated for freshness, accuracy, and comprehensiveness.
Many women are switching to menstrual cups because not only are they better for the environment, but also for health + wellbeing! Continue reading to learn more about the revolutionary period care and the benefits of using a menstrual cup.
What is a menstrual cup?
Aren’t sure what a menstrual cup is? It’s a flexible cup designed for use inside the vagina during your period to collect menstrual blood. The cup actually collects the menstrual flow rather than absorbing it as tampons or pads do. Menstrual cups are commonly made of 100% medical grade silicone. They’re flexible and easy to care for.
How do I use a menstrual cup?
If you’ve used tampons for years, you’ll likely be able to adjust to a menstrual cup with ease. For the pad-only users, it may take a little getting used to but you’ll get the hang of it! Here are some simple instructions:
First off, wash your hands well.
We suggest applying a water-based lubricant (like our Pixie Cup Lube) to help make insertion easy and comfortable. Apply the lubricant to the rim of the cup.
Insert the cup, rim up, into your vagina like you would a tampon but without the applicator. It should sit a few inches below your cervix.
Once the cup is in your vagina, grab the stem and rotate it. This will help it spring open to create an airtight seal that stops your cup from leaking.
What are the health benefits of using a menstrual cup?
We’ve recently discussed how tampons can contribute to vaginal dryness. When your vagina is dryer than usual, it can become a breeding ground for bacterial overgrowth, which may disturb the delicate pH and bacterial balance in your vagina. Ultimately this could lead to an infection. Your menstrual cup doesn’t disturb your natural fluids and flora in the vagina and does not soak up anything.
Tampons are linked to Toxic Shock Syndrome (TSS), which happens when a substance is in the body for too long. A menstrual cup holds menses in the silicone cup as opposed to having it continually touch the vaginal walls. Our friend, Meg, gives a great explanation of TSS in her YouTube video.
Menstrual cups are eco-friendly!
This is a pretty hot topic regarding the benefits of a menstrual cup these days! The average woman uses 5 tampons a day during her period. That combined with the number of days in your period, multiplied by the number of years the typical woman menstruates equals thousands of tampons or pads in the landfill. Ack!
Menstrual cups can last up to 10 years if properly taken care of! That means that 1 single menstrual cup can save up to 3,500 tampons/pads being sent to landfills. That number really puts it into perspective, huh? And when the menstrual cup’s life has come to an end, all you have to do is throw it into your wood stove or have a ceremonial burning at the next bonfire. It burns to simple ash that is completely biodegradable.
How convenient are menstrual cups?
Girl, pull up a chair! A tampon holds 5ml of fluid when it’s completely maxed out. Our Pixie Cups come in three sizes. Here is a great visual:
Small – holds 25ml | Large – holds 30ml | XL – holds 35ml
That means you can literally go hours between changes. It depends on your flow, but technically you can safely go 12 hours before you empty your menstrual cup.
Hot yoga class? Go sweat it out.
Are you training for a marathon? This period protection has your back.
Spending the day at the beach? Pack the sunscreen, but don’t pay any attention to Aunt Flo!
On a budget? Another benefit of a menstrual cup is it’s a purchase you make once a decade. No more last-minute runs to the gas station convenience store or sending your boyfriend to buy your pads. It’s one less thing you have to scramble cash for every month.
One of the things most women hate during their periods is how “dirty” or “gross” they feel. Not only are your hormones raging and you’re potentially bloated, but you smell. Even if no one else can pick up an odor, you can. And that’s honestly what matters most: YOU BEING CONFIDENT. Because a menstrual cup holds your menses completely airtight in the vagina, there is no odor that comes sneaking out. If you have an issue with your menstrual cup leaking, we have some tips and tricks to help with that.
No more surprises!
If you are tracking your period regularly, via an app on your phone or by bullet journaling, you probably have a really good idea of when your period is going to arrive. Gone are the days of hyper-packing your purse or backpack just in case your period surprises you. If you use a period cup, you can place it in the morning and go about your day — if Aunt Flo visits, you’re already prepared for her!