The life of most women nowadays can be a bit hectic.

No woman is the same; however, we all try to juggle between work, family and self-care. With all this to take care of, how many times have you found yourself getting home, just wanting to crawl into bed and shut yourself off from the rest of the world?

Whatever your day may look like, during your menstrual period and the first days that follow, your sex hormone levels (estrogen and progesterone) are at their lowest, which can cause tiredness, fatigue and apathy, making the weight of the day feel like an extra load. The reduced estrogen levels impact the serotonin levels in your brain, which leads to the appearance of what we all know as PMS, premenstrual symptoms.

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When entering your 40s, you may see a change in your menstruation patterns, which aggravates these symptoms as your estrogen levels start to fluctuate. You may have more frequent periods, which may be heavier, and sometimes they might skip a month or more. This can lead your PMS-like symptoms to become greater and prolonged, and not only for a few days before your period. The mood swings, irritability and bloating add to the problem, and fatigue can quickly turn into being exhausted throughout the month.

You are not alone. About 90% of women report suffering from some type of symptoms associated with PMS. In women’s 40s, intensified PMS and the symptoms of estrogen decline intertwine and increase suffering. If you are experiencing an increase in your PMS-like symptoms or have suffered from PMS in the past, you know all too well that a good night’s sleep would be greatly welcomed.

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Creating some night-time habits can be of help. Here are 4 suggestions; experiment a little and see what works best for you.

• Consistency is your friend - try to maintain the same bedtime and wake-up time every day. It triggers your body to relax at a certain time and hopefully results in a natural sleeping rhythm eventually.

• A warm shower or a warm cup of your favorite decaf tea before going to bed could help wind down the energy you experience during the day, anything that can put you into your sleep mode (it worked when you did it with your newborn, right?).

• If you are experiencing PMS-like symptoms on a monthly basis, consider adding Femarelle® Rejuvenate, a natural, science-based, food supplement that will help restore your hormonal balance and decrease your PMS-like symptoms. 

• Studies suggest avoiding screen time 30 minutes before going to bed. Exposure from blue light emitted from smartphones, tablets and TVs suppresses production of the hormone melatonin, which helps us get to sleep.

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Dr. Mariangel Mora M, MDCR