How to Manage Sleepiness During the Luteal Phase

Do you find yourself feeling especially sleepy before your period? This could be due to an increase in basal body temperature just before menstruation.

What is Basal Body Temperature?

Basal body temperature (BBT) is the temperature of the body at rest, consuming only the minimum energy needed to sustain life. It is often measured as soon as you wake up, before beginning any activities.

Generally, BBT changes according to the menstrual cycle. After menstruation, BBT is lower, and it transitions to a higher phase following ovulation. Once ovulation occurs and the follicle changes into the corpus luteum, the release of progesterone keeps body temperature elevated. This higher BBT continues for about two weeks until just before menstruation, typically 0.3–0.6°C higher than usual.

Types of Discomfort During a Rise in Basal Body Temperature

Some people experience feelings of fatigue and discomfort before menstruation. During the luteal phase, when BBT remains high, symptoms like drowsiness and sluggishness are more common.

The increased body temperature due to progesterone keeps BBT high and reduces the usual daily fluctuations in temperature. Typically, body temperature varies throughout the day, and it usually drops while sleeping to allow for deep rest. However, during the luteal phase, temperature remains consistently high even during sleep, affecting sleep quality. This reduced temperature variation results in shallow sleep at night, which can lead to daytime drowsiness and fatigue.

How to Get Quality Sleep

Ensuring quality sleep is key to preventing daytime sleepiness and allowing your body and mind to rest. Here are four essential points for quality sleep:

To meet these four points, how you spend your time before bed is important. Here is a step-by-step guide on how to spend your evenings to enhance sleep quality:

STEP 1. Take a bath in 39–40°C (102–104°F) water for 10–15 minutes.

STEP 2. After bathing, do light stretching to relax your body and mind.

STEP 3. About 30 minutes before bed, dim the lights and start winding down.

Letting your favorite aroma fill the bedroom can enhance the relaxation effect, helping you aim for a better quality of sleep.

Improved sleep quality can prevent daytime drowsiness, maintain work performance, and promote overall health by balancing the autonomic nervous system and hormones. Prioritize your pre-bedtime routine to achieve better sleep.

Ways to Manage Sleepiness

If you’re feeling sleepy, a short nap of 30 minutes or less in the early afternoon can help refresh your brain. If a nap isn’t possible, try the following methods:

• Stimulate your brain by speaking

• Refresh by splashing cold water on your face or neck

• Drink cold water to stimulate the sympathetic nervous system

• Use caffeine or chew gum to stay alert

• Consume glucose for a quick energy boost

• Do light stretches to wake up your brain and body

• Press acupressure points effective for sleepiness:

- Seimei: Located near the inner corners of the eyes, slightly toward the nose

- Taiyo: On the temples, near the outer corners of the eyes

- Fuchi: At the back of the neck, near the hairline in small depressions

When sudden drowsiness hits, stimulate your brain, move your body, or change up your activities to stay alert.