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      Everything You Need To Know About Endometriosis

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      Endometriosis: what a bloody mess. It’s a condition as common as asthma and diabetes, but not as often discussed. It’s estimated that one in ten women suffer from endometriosis. The condition can be so debilitating that women often need to stay home, missing work or other important activities. 

      What are the symptoms of endometriosis?

      While ramped-up period pain is often associated with endometriosis, it doesn’t end there. The most common signs are:

      Cramps — Common PMS cramps generally show up right before your period. Pelvic pain caused by endometriosis can show up days (even weeks) earlier than the expected PMS discomfort.

      Gastrointestinal or bladder issues — Sometimes the uterine lining can travel and attach itself to the bladder or bowels and can cause painful issues like constipation, diarrhoea, or the feeling that you’ve got a UTI.

      Painful sex — If you’re feeling pain during deep penetration (as opposed to say, the insertion of the penis) your gynae may suspect endometriosis.

      Backache — endometrial glands can travel along the back or frontal wall of the pelvic cavity, which can cause back pain or stomach aches.

      Fertility issues — When endometriosis is severe, it can damage or block the fallopian tubes or distort the pelvic cavity, lowering your odds of reproductive success. Around 70% of patients with endometriosis will have no fertility issues. According to the American Society of Reproductive Medicine, up to 30% of women with endometriosis struggle to get pregnant, doctors are unsure whether it’s to do with endometrium distorting the pelvic anatomy, altering the chemicals that affect egg quality or the implantation environment of the embryo, or whether another factor affects how sperm move up the fallopian tube.

      If you suspect something’s not right, go see your doctor, stat.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Who’s affected?

      Women and girls of reproductive age, mostly between 15 and 49. There is a hereditary element, but scientists don’t know if one gene or a family of genes predispose women to endometriosis. There isn’t a known equivalent of the BRCA gene (which indicates if someone has a higher risk of developing breast cancer), but scientists are trying to determine if one exists, to then help identify people needing laparoscopic surgery for endometriosis diagnosis.

      How it grows

      Endometriosis is thought to be linked to oestrogen levels, with research indicating that sufferers show resistance to progesterone, the other female sex hormone. This is one possible explanation for associated infertility, as progesterone is necessary to thicken the uterus lining each month. Without it, the uterus may be an unfavourable habitat for an embryo to embed and form a pregnancy.

      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired

      Medication

      Because scientists believe the growth of endometriosis lesions is driven by oestrogen, patients are prescribed drugs to stop ovaries producing the hormone, which subsequently reduces pain, stops the problem progressing and reduces adhesion size. Typical medication includes the combined pill, progestogens, a progestogen IUD (like the Mirena coil); or a GnRH (gonadotropin-releasing hormone) agonist, which causes temporary menopause.

      Surgery

      The aim is to alleviate pain by removing the endometriosis, dividing adhesions or removing cysts. Conservative surgery is usually done via laparoscopy (keyhole surgery). The surgeon will either cut out the adhesions (known as excision) or destroy them using heat or laser (ablation). Complex surgery is required when the endometriosis adhesions are spread across multiple organs, like the bowel or bladder.

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      Severe pain

      Chronic pain affects many women with endometriosis. This can lead to central sensitisation, whereby the more exposure a person has to pain, the lower their threshold becomes. Brain imaging studies have shown that chronic pain patients have a reduced volume of grey matter in the area associated with muscle control and sensory perceptions, such as memory and self-control.

      Hysterectomy

      Hysterectomy is a radical surgery for endometriosis and, if guidelines are followed, should only be considered if a patient hasn’t responded to other treatments. Most experts agree that it should only be used in adenomyosis (where adhesions grow into the uterus wall). More

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      5 Simple Ways To Tell Exactly When You’re Ovulating

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      There are two reasons you’ll want to know when you are ovulating: if you’re trying to fall pregnant or if you’re trying not to fall pregnant. In previous years, you’d have to rely on an old-school calendar to track your menstrual cycle. But with technology comes major perks that allow you to tell when you’re ovulating. Here are a few of the methods.

      Menstrual Tracker

      You should be ovulating about 14 days before the start of your next period. If you are not sure how long your cycle is, start marking the days of your cycle in your menstrual tracker — starting with day one on the first day of your period. Once you have established a pattern, the app can predict ovulation reliably.

      READ MORE: Everything You Really Need To Know About Irritable Bowel Syndrome

      Pay Attention To Your Body’s Signs

      You might get a slight pain over your ovary at the time of ovulation. Also, The cervical mucus changes a few days before you ovulate, making it easier for sperm to get into the uterus and to the egg that was released. The volume of your discharge will increase and it becomes almost elastic. Your temperature also rises by about half a degree.

      Ovulation Sticks

      These work just like pregnancy tests — detecting a surge of hormones in your urine. You start using them at the same time of day from about day twelve of your cycle or about 16 days before you think your next period will start. If two lines appear, it means that you will ovulate within the next 24 hours.

      Clicks Ovulation Test

      This kit tests for the luteinizing hormone, present during ovulation.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Fertile Focus

      This is a little device that can be bought from pharmacies. You put a drop of spit on a small microscope lens and then look for a fern pattern forming on it when it has dried out. It costs a few hundred rand, but is worth it if you’re going to be using it every month.

      Fertile Focus

      Fertile Focus uses your saliva to detect ovulation.

      Blood Tests

      This is usually only used in fertility clinics if you are having problems conceiving. Very important to remember: the natural or rhythm method of pregnancy prevention (not having sex around ovulation) is not very reliable. If falling pregnant will be a catastrophe, try something more reliable!

      READ MORE: How To Use Genetic Testing To Improve Your Health

      Get a Fitness Tracker Watch

      Fitness trackers do so much more than measure your BPM during your workout. Using your body’s temperature, they can now detect ovulation. Make sure you buy a fitness tracker that has menstrual cycle capabilities, since this is the functionality you’re looking for.

      Apple Series 8 Watch

      Temperature sensing works with menstrual tracking to detect when you’re ovulating. More

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      10 Tips To Keep Your Vagina Happy And Healthy

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      You might think you know everything about keeping your lady parts in tip-top shape, but you could be wrong. From douching to ditching your annual exam, there are tonnes of common misconceptions about what you should do to maintain a healthy vagina. 

      Allow us to enlighten you…

      1. Don’t forget to use condoms with new partners.

      This should be a no-brainer, but condoms are the only effective way to protect against sexually transmitted diseases (STIs), says Dr. Gokhan Anil, an OB-GYN in the Mayo Clinic Health System.

      One thing you may not have known, however: They can also help keep your vagina’s pH level steady during sex, so all the good bacteria that’s in there can stay healthy, according to a 2013 study in the journal PLoS One. 

      That’s super important since those little bacteria help prevent yeast infections, UTIs, and bacterial vaginosis. You know, just in case you needed another reason to wrap things up.

      2. Don’t blow off your gyno. 

      Although new guidelines advise against annual pelvic exams if you’re symptom-free and not pregnant (every three years for normal Pap tests), a visit to your doctor isn’t just about poking around your lady parts, says Dr. Mary Jane Minkin, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale University. “I think an annual exam is important for talking about health problems,” she adds. 

      Before you automatically switch to the three-year rule, talk it over with your doctor. Some risk factors (along with your personal and family histories) can make it so you need pelvic exams and Pap tests more frequently. 

      It’s also okay to want an annual exam, even if you don’t need one. You can use that time to chat about birth control, fertility, and STI checks.

      READ MORE: Here’s How To Have A Discussion With Your Doctor About Sex

      3. Use lube, for god’s sake. 

      It’s a major buzzkill when you hit the sheets, but it seems like your vagina didn’t get the memo. But it’s totally normal – vaginal dryness can impact you if you take certain medications like antihistamines, antidepressants, or hormonal birth control, says Minkin. It can also crop up after pregnancy or shortly before menopause. 

      When this happens, make sure you’re communicating with your partner so they don’t forge ahead before you’re properly lubricated, which is obviously painful and can cause abrasions. Or just use lube to speed up the process and make sex even hotter, says Minkin.

      4. Wear cotton undies (or go commando).

      When it comes to your underwear, your vagina has a preference: cotton. That’s why most undies come with a strip of cotton in the crotch.

      It’s all about that breathability – cotton lets air in and absorbs moisture, says Anil.

      Minkin, goes a step further, suggesting going commando when you’re hanging around the house to let things air out. One tip: Don’t go to the gym sans undies, you want that extra layer between you and germy gym equipment.

      5. Definitely don’t douche – or stop ASAP.

      That whole “your vagina is a self-cleaning oven” spiel isn’t just a funny phrase  – your vagina actually does clean itself. “The vagina already has healthy bacteria that maintain its harmony,” says Anil. “Introducing new chemicals to that can disrupt that harmony.”

      Another thing: a 2013 study published in the journal Obstetrics & Gynecology found that using intravaginal hygiene products can put you at increased risk of infections, pelvic inflammatory disease, and STDs.Just rather don’t do it, okay?

      READ MORE: The STI Tests You Need, According To Your Exact Risk Profile

      6. Try to be a little more careful during cycling class.

      An unexpected place you might be putting your vaginal health at risk is the cycling studio. If you’rea frequent rider, you could be at risk for genital numbness, pain, and tingling (not in a good way) while cycling. 

      In fact, a study of female cyclists in the Journal of Sexual Medicine found that a majority experienced these symptoms. If you love to hit up cycling studios, try wearing padded shorts and follow some form modifications to keep your vagina pain-free during your workout.

      7. Don’t overuse antibiotics.

      “Unnecessary antibiotic use can significantly reduce vaginal health,” says Anil. That’s because antibiotics don’t discriminate – they kill off both good and bacteria, which can then change the flora (i.e., the colony of healthy bacteria) in your vagina, causing yeast and other infections to grow.

      Obviously, if you have to take an antibiotic to fight infection, you shouldn’t pass up the prescription—just make sure it’s totally necessary before you start that course, says Anil.

      8. Treat sex like wiping – always go from front to back. 

      Definitely don’t go from anal to vaginal sex without changing the condom or properly cleaning off first, says Minkin. Going from backdoor to front exposes your vagina to a host of bacteria and can up your risk of infections, she adds.

      9. Skip the scented soaps for ~down there~.

      Scented body wash may be awesome, but it doesn’t belong anywhere near your genitals, says Minkin. 

      That’s because, unlike your skin, your vagina doesn’t have an extra protective layer – which means soap and other chemicals can be really drying to that sensitive skin, says Anil.

      You really only need to rinse with warm water to keep things clean down there. But if you just don’t feel right about going soap-free, stick with a plain, gentle, unscented soap, adds Minkin.

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      10. Do your kegel exercises.

      FYI: Kegel exercises aren’t just another pointless thing your mom reminds you to do. Doing kegels helps strengthen your pelvic floor muscles, says Anil, which then helps reduce strain on your pelvic organs, and improves bladder and bowel function. Oh, and they can make your orgasms stronger, too.

      Anil recommends doing three sets of 10 kegels each day, holding each kegel for five seconds. That’s just three minutes of kegel work – totally doable.

      Words: Amber Brenza and Ashley Oerman

      *This article was originally published by Women’s Health US More

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      The STI Tests You Need, According To Your Exact Risk Profile

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      Sexually transmitted infections (STIs) are common, but the types of STI testing you need may vary by your risk factors. Find out what’s recommended for you…
      If you’re sexually active, particularly with multiple partners, you’ve probably heard the following advice many times: Use protection and make sure you get tested. This is important because people can have a sexually transmitted infection (STI) without knowing it. In many cases, no signs or symptoms occur.
      READ MORE: Here’s How To Have A Discussion With Your Doctor About Sex
      But what types of STI testing do you need? And how often should you be screened? The answers depend on your age, your sexual behaviours and other risk factors.
      If you’re a woman, don’t assume that you’re receiving STI testing every time you have a gynaecologic exam or Pap Smear. Regardless of your gender and age, if you think you need STI testing, request it from your doctor. Talk to your doctor about your concerns and mention specifically what infections you think you might have. Here are some guidelines for STI testing for specific sexually transmitted diseases.
      Chlamydia and gonorrhea
      Get screened annually if:You’re a sexually active girl or woman under age 25You’re a woman older than 25 and at risk of STIs — for example, if you’re having sex with a new partner or multiple partners
      Chlamydia and gonorrhea screening is done either through a urine test or through a swab inside the penis in men or from the cervix in women. The sample is then analysed in a laboratory. Screening is important because if you don’t have signs or symptoms, you can be unaware that you have either infection.
      HIV, Syphilis and Hepatitis
      The Centres for Disease Control and Prevention (CDC) encourages HIV testing, at least once, as a routine part of medical care if you’re an adolescent or adult between the ages of 13 and 64. The CDC advises yearly HIV testing if you are at high risk of infection.
      Request testing for HIV, Syphilis and Hepatitis if you:Test positive for gonorrhea or chlamydia, which puts you at greater risk of other STIsHave had more than one sexual partner since your last test
      Use intravenous (IV) drugs
      Your doctor tests you for syphilis by taking either a blood sample or a swab from any genital sores you might have. The sample is examined in a laboratory. A blood sample is taken to test for HIV and hepatitis.
      Genital Herpes
      No good screening test exists for herpes, a viral infection that can be transmitted even when an infected person doesn’t have symptoms. Your doctor may take a tissue scraping or culture of blisters or early ulcers, if you have them, for examination in a laboratory. But a negative test doesn’t rule out herpes as a cause for genital ulcerations.
      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex
      A blood test also may help detect a herpes infection, but results aren’t always conclusive. Some blood tests can help differentiate between the two main types of the herpes virus. Type 1 is the virus that more typically causes cold sores, although it can also cause genital sores. Type 2 is the virus that more typically causes genital sores. Still, the results may not be totally clear, depending on the sensitivity of the test and the stage of the infection. False-positive and false-negative results are possible.
      HPV
      Certain types of human papillomavirus (HPV) can cause cervical cancer while other varieties of HPV can cause genital warts. Most sexually active people become infected with HPV at some point in their lives, but never develop symptoms. The virus typically disappears within two years.
      No HPV screening test is available for men, in whom the infection is diagnosed only by visual inspection or biopsy of genital warts. In women, HPV testing involves:
      Pap Smear. Pap tests, which check the cervix for abnormal cells, are recommended every two years for women between ages 21 and 30. Women age 30 and older can wait three years between Pap tests if their past three tests have been normal.
      HPV test. Samples for the HPV test are collected from the cervical canal. This test usually isn’t offered to women younger than 30 because HPV infections that will ultimately clear up on their own are so common in this age group.
      HPV has also been linked to cancer of the vulva, vagina, penis and anus. Vaccines can protect both men and women from some types of HPV, but they are most effective when administered before sexual activity begins.
      READ MORE: 7 Reasons Your Period Might Be Late — Other Than Pregnancy
      At-Home STI Testing
      Gaining acceptance and popularity are at-home test kits for certain STIs, such as HIV, chlamydia and gonorrhea. For home STI testing, you collect a urine sample and then follow the instructions in the package insert. However, tests done on samples you collect yourself may have a higher rate of false-positive results, meaning the test indicates you have an STI that you really don’t have. If you test positive from a home test, contact your doctor or a public health clinic to confirm the test results.
      If you test positive for an STI, the next step is to consider further testing and then to get treatment as recommended by your doctor. In addition, inform your sex partners. Your partners need to be evaluated and treated, because you can pass some infections back and forth.
      Expect to feel various emotions. You may feel ashamed, angry or afraid. It may help to remind yourself that you’ve done the right thing by getting tested so that you can inform your partners and get treated. Talk with your doctor about your concerns. More

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      Here’s How To Have A Discussion With Your Doctor About Sex

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      Your gynae might have “Dr” before her name, but sometimes you have to be the one to school her. That’s because docs don’t always initiate über important talks. It goes both ways, too. We’re often embarrassed to bring up topics about our sexual health for fear of being judged. Per the Ovarian Research Trust, 66% of 18-24 year-olds are so shy of talking with a doctor about sex that they forego the visit altogether, which holds some serious risks, like not knowing your sexual health status and making poor decisions based of Internet research.

      We’ve put down some common topics often avoided at the doc’s rooms, and how you can bring ‘em up constructively.

      Talking with a doctor about: the baby convo

      Many ob-gyns are uncomfortable bringing up fertility, per a recent study. Why? They may not want to seem judgy or presumptuous, and can’t answer the “Am I fertile?” question until you start trying.

      Why It Matters

      If you’re thinking about babies, it’s time to talk about them (egg freezing too), because your reproductive years won’t last forever.

      Your Script

      “I have some questions about my fertility; I’m hoping you can give me better answers than the Internet.” Your gynae will jump at the chance to sift fact from fiction and you can get specific.

      READ MORE: 5 Small Sex Moves So Powerful You Won’t Believe You Didn’t Know Them

      Talking with a doctor about: STI tests

      These aren’t built into your annual check-up, nor are all STIs included when you say, “Test me for everything.” Plus, your doc won’t know when you need ’em unless you tell her (or she sees something amiss).

      Why It Matters

      In many cases, the longer an STI goes untreated, the more damage it can cause. And you

      could spread it. Plus, infections like HPV can turn into cervical cancer (the second most common cancer of women in South Africa and the one with the highest fatality rate) if all goes untreated.

      Your Script

      “What STI tests do you think I need?” This should lead to a chat about sex habits, number of partners, condom use and so on, to determine your risk level. Ask whenever you have a concern or have had unprotected sex. 

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      Talking with a doctor about: your sexual happiness

      Loss of desire, trouble orgasming? Too few gynaes will “pry” into this part of your sex life. Almost 65% of SA women are keen to take sexual matters into their own hands, says Désir Intimates owner and MD Brodie Meyer. “They’re big on self-pleasure, with rabbit vibrators making up almost 70% of their purchases, followed closely by lubricants.”

      Why It Matters

      A stronger pelvic floor, healthier heart and immune system, better sleep and immediate pain relief… the benefits of sexual happiness are endless! 

      Your Script

      “Doc, errrr, is too much self-pleasure bad?” This will launch into a larger discussion about your sexual habits between the sheets, which can shed light on the health (and happiness) of your vagina and clitoris. Your doc can also guide you through any problems you may be experiencing during sex, like pains, which could open up a further discussion of possible causes, like endometriosis or a penetration disorder.   

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina? More

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      12 Reasons Why You’re Suddenly Experiencing Painful Sex

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      Painful sex, or dyspareunia, can cause problems in a couple’s sexual relationship. In addition to physically painful sex, there is also the possibility of negative emotional effects, so the problem should be addressed as soon as it becomes evident.
      In many cases, a woman can experience painful sex if there is not sufficient vaginal lubrication. When this occurs, the pain can be resolved if the female becomes more relaxed, if the amount of foreplay is increased, or if the couple uses a sexual lubricant.
      READ MORE: Everything You Need To Know About Having A Coregasm 
      In some cases, a woman can experience painful intercourse if one of the following conditions is present:
      1. Vaginismus
      This is a common condition in which there is a spasm in the vaginal muscles, mainly caused by the fear of being hurt.
      2. Vaginal Infections
      These conditions are common and include yeast infections.
      3. Problems with the cervix
      In this case, the penis can reach the cervix at maximum penetration, so problems with the cervix (such as infections) can cause pain during deep penetration.
      4. Problems with the uterus
      These problems may include fibroids that can cause deep intercourse pain.
      5. Endometriosis
      Endometriosis is a condition in which the endometrium (tissue lining the uterus) grows outside the uterus.
      6. Problems with the ovaries
      Such problems might include cysts on the ovaries.
      7. Pelvic Inflammatory Disease
      The tissues deep inside become badly inflamed and the pressure of intercourse causes deep pain.
      8. Ectopic Pregnancy
      A pregnancy in which a fertilised egg develops outside of the uterus.
      9. Menopause
      The vaginal lining can lose its normal moisture and become dry.
      10. Childbirth
      Intercourse too soon after surgery or childbirth.
      11. Sexually Transmitted Infection
      These may include genital warts, herpes sores or other STIs.
      12. Injury to the vulva or vagina
      These injuries may include a tear from childbirth or from a cut (episiotomy) in the perineum (area of skin between the vagina and the anus) that is made during labour.
      READ MORE: 5 Sex Positions You Should Finish With For An Orgasmic Grand Finale
      How can painful sex in women be treated?
      Some treatments do not require medical intervention. For example, in the case of painful sex after pregnancy, wait at least six weeks after childbirth before attempting intercourse. Make sure to practice gentleness and patience. In cases in which there is vaginal dryness or a lack of lubrication, try water-based lubricants.
      Some treatments for female sexual pain do require a doctor’s care. If vaginal dryness is due to menopause, ask a healthcare professional about oestrogen creams or other prescription medications. Other causes of painful intercourse also may require prescription medications.
      For cases of sexual pain in which there is no underlying medical cause, sexual therapy might be helpful. Some individuals may need to resolve issues such as guilt, inner conflicts regarding sex, or feelings regarding past abuse.
      READ MORE: “I Tried Masturbating To Cure My Hangover — This Is What Happened”
      Call a doctor if there are symptoms such as bleeding, genital lesions, irregular periods, vaginal discharge, or involuntary vaginal muscle contractions and ask for a referral to an SSASSERT-certified sex counsellor if there are other concerns that need to be addressed. More

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      Finally, Contraception Delivery Services Are In South Africa

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      We’ve come a long way. COVID – thankfully – forced pharmacies and businesses to jack up their service and offer delivery of much-needed medication. A relief, since most of us are so busy we can barely make time for the grocery store, let alone stand in a queue for what feels like a year. And then there’s all the questions that come with picking up a simple prescription.
      Now, contraception delivery services are in full swing and there are a few options to choose from. Medical aids can even cover the cost of the medication, and delivery is discreet and in some cases, comes with a few goodies. Here, the cool-as-hell services we’ve come across in sunny South Africa.

      Contro
      Compatible with medical aid (or without) choose a subscription and every month, you’ll get your contraception delivered. Contro also offers treatment for erectile dysfunction, hair loss, STIs, thrush and UTIs.
      How it works
      First, sign up and fill in a health questionnaire, get a digital doctor’s consultation, then get free delivery. Contraception offered is over 30 kinds of the contraceptive pill.
      How much?
      Pay R150 per month with medical aid, or between R240-R400 per month without. Check them out here.
      READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex

      MyContraceptive by Zoie Health
      Zoie Health is an all-inclusive digital healthcare app, with virtual doctor’s consultations for everything from endometriosis to lactation consults to psychologist sessions. Their contraception delivery service, MyContraceptive, offers monthly delivery for your chosen contraceptive.
      How it works
      Book a consultation from the app (or website) with a medical professional, who’ll help pick the right contraception for you. Then it’ll be delivered monthly – with a few other goodies. You’ll also get access to the Zoie Health online community of women and healthcare professionals who swap tips around birth control, periods and everything in between. MyContraceptive offers the contraceptive pill, The Patch, The Ring and emergency contraception.
      How much?
      Pick from a consultation only (from R250 or medical aids may cover), consultation and delivery (from R150) and delivery only (from R150). Find out more here.
      READ MORE: Struggling To Sleep During Your Period? This Might Be Why

      Pill Squad
      Simply get your existing prescription delivered to your door.
      How it works
      Send them your existing contraception prescription – emergency contraception not serviced, complete the payment (if medical aid covers, then you’ll need to submit those details) and await your delivery!
      How much?
      If you’re on medical aid, this service will be paid for. Otherwise, you’ll have a copayment or can pay using cash or card. Find out more here.
      READ MORE: Getting A Mammogram: What To Know, Even If You’re Young

      Get My Pill
      Get My Pill offers prescriptions for The Patch, The Injection and contraceptive pills. Delivery is free. For the injection, you’ll need to visit a clinic to have it administered – delivery not available.
      How it works
      Complete a medical survey and a script will be sent to you. Or, purchase the delivery option and your prescription will be sent to Get My Pill’s delivery partners, Clicks Direct Medicine.
      How much?
      Prescriptions cost R200 for 3 months ( More

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      Struggling To Sleep During Your Period? This Might Be Why

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      For a number of women, no matter how early a night they get or how many alarms they set for the morning, during that time of the month waking can be an increasingly difficult affair. But while it’s easy to blame a perceived lack of energy or motivation to get up and attack the morning, it turns out there are a number of factors at play, showing just how complex the female body really is. According to Dr Kat Lederle, sleep scientist and author of Sleep Sense: Improve Your Sleep, Improve Your Health, periods can have a significant impact on our sleep-wake cycle, even causing disruption.
      The reason periods impact our sleep is largely due to ovarian hormones which have receptors in the brain that are also involved in sleep regulation. As these hormones fluctuate and change during the menstrual cycle, they can effect sleep changes and our circadian rhythm. When you think about it, the body is looking to create a stable environment for a fertilised egg to develop, so it makes sense that it will do all it can to ensure adequate rest in the form of sleep is achieved. PMS can also contribute to bad sleep, with many who experience low moods, cramps, sensitivity and anxiety experiencing poor sleep.

      READ MORE: Keep Getting Ingrown Hairs In Your Vagina Area? How To Fix The Prob, According To A Gyno

      Speaking to Glamour, Dr Lederle explained that the worst sleep quality can be expected a few days into menstruation. “Those who often notice poor sleep quality in the late luteal phase [right before you get your next period] and your first few days of menstruation,” she said. “When levels of hormones like progesterone and oestrogen decline towards the end of the luteal phase, some women start to experience sleep problems, including for the first few days of menstruation.”
      According to the Sleep Health Foundation, up to 7 in 10 women say their sleep changes before their period, with the most common time frame being 3 to 6 days before having the period. Those who suffer the most disrupted sleep tend to be PMS sufferers; some report feeling sleepier during the day, others are restless at night, and many struggle to get to sleep and stay asleep.

      So, what can you do to help get your sleep back on track? Keep a diary of your symptoms for three months and list your symptoms day by day, as well as when your period starts and stops. If it’s found that your sleep problems have a link to PMS, you have a better knowledge of when to expect the disruption the following month. In the days before this time, it’s recommended to get plenty of rest and sleep, stay active and maintain a good diet, and try to get lots of outdoor light before and during your PMS.

      This story was first published on WomensHealth.com.au

      READ MORE ON: Periods Sexual Health Sleep More