Sleep, Circadian Rhythms and PMDD: Why Rest Is the Foundation of Hormone Balance

by Camilla Brinkworth, Naturopath, PMDD Specialist & Founder of PMDD Naturopath and Camilla Clare Holistic Health

One of the most overlooked yet powerful tools in managing PMDD is sleep. I know that sounds simple — perhaps too simple — but sleep quality can dramatically change how your body and mind respond to hormonal shifts.

In my clinic, I often meet women who say, “I can handle the mood swings and fatigue if I could just get a proper night’s sleep.” Yet, poor sleep isn’t just a symptom of PMDD — it’s also one of the biggest drivers behind it.

How Sleep Disruption Affects PMDD

When we don’t sleep deeply or consistently, the body’s stress system — known as the HPA axis (hypothalamic-pituitary-adrenal axis) — becomes overactive. This means higher levels of cortisol and adrenaline circulating throughout the day, keeping the body in a subtle state of “fight or flight.”

For women with PMDD, who already have heightened sensitivity to hormonal and emotional stress, this extra layer of HPA-axis activation can be enough to tip the balance. The result? Stronger emotional reactivity, anxiety, fatigue, and inflammation during the luteal phase.

A consistent sleep routine, on the other hand, helps regulate cortisol, balance oestrogen and progesterone metabolism, and support serotonin — all key factors in PMDD stability.

The Link Between Circadian Rhythms and Hormones

Your circadian rhythm is your body’s internal clock — the system that tells you when to feel awake, alert, or tired. It’s tightly connected to hormone production, particularly melatonin (which promotes sleep) and cortisol (which wakes you up).

If your sleep-wake rhythm is irregular — late nights, inconsistent bedtimes, or too much blue light before bed — your hormone signalling becomes disrupted. Over time, this affects progesterone and serotonin balance, both of which play vital roles in mood regulation during the menstrual cycle.

One of my clients, a creative business owner, struggled with insomnia for years. She was staying up until midnight working, often on her phone in bed. Once we restored her circadian rhythm with regular sleep times, magnesium glycinate, and evening Yoga Nidra, she described her next few cycles as “peaceful — like my hormones finally exhaled.”

The Role of Inflammation and Stress Dysregulation

Poor sleep doesn’t just cause tiredness; it increases inflammation throughout the body. Inflammation is now recognised as a core factor in PMDD, amplifying physical and emotional symptoms.

Sleep loss also disrupts the nervous system’s ability to regulate emotional responses — especially in women with a history of trauma or chronic stress. (You can read more about this connection on my PMDD and trauma link page.)

The body cannot heal, detoxify, or regulate hormones effectively without restorative sleep. It’s not an optional luxury — it’s a biological necessity for emotional and hormonal stability.

Evidence-Based Strategies for Better Sleep

Here are some of the most effective naturopathic and lifestyle strategies I use with clients to restore deep, consistent rest:

1. Create a Sleep-Friendly Environment

• Keep your room cool, dark, and quiet.

• Avoid bright screens for at least an hour before bed.

• Use warm lighting or candlelight in the evening to signal “wind down” to your brain.

2. Support the Nervous System with Magnesium

Magnesium, especially magnesium glycinate or citrate, calms the nervous system and reduces HPA-axis activity. It also helps regulate GABA — the neurotransmitter that promotes deep relaxation and sleep.

3. Try Evening Yoga Nidra or Gentle Breathwork

Yoga Nidra, a guided relaxation technique, can help calm racing thoughts and shift your body from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) mode. I often recommend it before bed to clients who struggle to “switch off.”

4. Maintain Consistent Sleep and Wake Times

Going to bed and waking up at the same time every day helps your body synchronise its circadian rhythm. Over time, your body begins releasing melatonin naturally at the right time, making it easier to fall and stay asleep.

5. Limit Caffeine and Alcohol

Both caffeine and alcohol disrupt the sleep cycle and deplete nutrients like magnesium and B vitamins. These same nutrients are vital for PMDD management and liver detoxification, so it’s worth keeping intake minimal, particularly in the luteal phase.

Healing Through the Power of Rest

In naturopathy, we often speak about the healing power of nature — and sleep is nature’s most powerful medicine. It restores balance to the nervous system, supports hormonal resilience, and allows the emotional body to process and release stress.

True recovery from PMDD isn’t about controlling every symptom. It’s about helping the body feel safe enough to rest, repair, and rebalance — physically and emotionally. Sleep is one of the simplest, yet most profound, ways to begin that process.

If you’re struggling with PMDD and restless nights, know that improving your sleep isn’t just self-care — it’s part of your hormonal healing plan.

Author Bio
Camilla Brinkworth is a naturopath, nutritionist, and Family Constellations facilitator specialising in PMDD and women’s hormonal health. Having personally healed from PMDD, she now supports women worldwide through her clinics — PMDD Naturopath and Camilla Clare Holistic Health — combining natural medicine, trauma-informed care, and plant-based nutrition.