Anxiety & Your Period: Why Your Hormones Love a Good 3am Panic Party

Let’s be real: your period doesn’t just show up with cramps and cravings - it often brings along an unwanted guest: anxiety.

If you’ve ever found yourself lying awake at 3am, heart racing, brain spiralling, and suddenly replaying every awkward thing you’ve ever said since 2007, here’s the deal: it’s not just you. That pre-period anxiety (and its knack for ruining a good night’s sleep) is a real thing - and it’s time we talked about it.

From hormonal chaos to cortisol overload, let’s break down why your cycle might be messing with your mental health and, more importantly, how you can kick anxiety to the curb.

What’s Behind the 3am Wake-Up Calls?

Your body is clever, but during certain points in your cycle, it’s also a little dramatic. Anxiety around your period (sometimes called “period anxiety”) is incredibly common. And while it can show up during the day, it loves to crash the middle of your night like an uninvited guest at a party.

Here’s what’s happening in your body:

1. Hormonal Highs and Lows (the Emotional Rollercoaster)
   Oestrogen and progesterone are two of your main menstrual cycle hormones. They’re meant to work in harmony, but as your cycle progresses, their levels fluctuate - and drop dramatically in the days leading up to your period.
• Oestrogen helps boost serotonin, your brain’s feel-good chemical. When oestrogen drops, serotonin dips too, leaving you feeling anxious, irritable, or just plain “meh.”
• Progesterone has a calming effect, but when it plummets, it can leave your body’s stress response unchecked. Cue: the 3am panic fest.
2. Cortisol Is Crashing the Party
   Your body sees those hormonal shifts as a stress signal, which can trigger the release of cortisol (the stress hormone). This can make you feel restless, edgy, and prone to overthinking. At night, cortisol loves to swoop in when your guard is down, waking you up in a panic.
3. Your Body Is Fighting for Sleep
   Let’s talk about sleep - or the lack of it. Hormonal fluctuations can make it harder for your body to produce melatonin (your sleep hormone). Add in anxiety, and staying asleep becomes a losing battle. It’s no wonder so many women report restless nights before or during their period.

What Women Are Saying

Anxiety and periods are a hot topic on Reddit, Threads, and Quora. Here’s what women are sharing about their experiences:

• “Why do I wake up at 3am in a panic before my period starts? It’s like clockwork every month, and it makes me feel crazy.”
• “It’s the week before my period, and I swear my brain is out to get me. The anxiety is unbearable, and my sleep is non-existent.”
• “I stopped drinking coffee a week before my period, and it actually helped with my anxiety and the middle-of-the-night wake-ups. Cutting out alcohol made a difference too, though that one hurt my soul.
• “I feel like my hormones are out to destroy me every month - anxiety, mood swings, racing heart, the works. Is this normal?”

Spoiler: Yes, it’s normal - but just because it’s common doesn’t mean you have to live with it.

What Can You Do About Period Anxiety?

Here’s the good news: there are practical ways to manage period anxiety. These tips won’t just help you survive the hormonal rollercoaster - they’ll help you thrive.

1. Track Your Cycle
   Knowledge is power. By tracking your cycle, you can spot patterns in your mood, anxiety, and sleep. Apps like Clue or Flo can help you predict when those tough days are coming so you can prepare.
2. Support Your Nervous System
• Magnesium: A daily magnesium supplement can help calm your nervous system and reduce anxiety. Magnesium glycinate is especially great for relaxation and sleep.
• B Vitamins: These support your body during stress and can help regulate mood swings.
3. Cut Back on Caffeine and Alcohol
   We know, we know - coffee and wine are life. But both can spike your anxiety levels, especially in the days before your period. Try swapping your second coffee for herbal tea or a decaf option.
   
   
   
   
   
4. Prioritise Sleep Hygiene
   Create a calming bedtime routine: dim the lights, put away your phone, and do some light stretching or deep breathing exercises before bed. Apps like Calm or Insight Timer have fantastic guided meditations for sleep.
5. Try Adaptogens for Stress Relief
   Herbs like ashwagandha and rhodiola can help your body manage stress and balance cortisol levels.
6. Use Khapregesic® by Hey Sister!
   Our plant-based formula isn’t just for period pain - it also supports your nervous system, reduces mild anxiety, and promotes better sleep.
   Here’s the kicker: Khapregesic® works on your gut too. As a prebiotic, it helps feed your good gut bacteria, which plays a key role in hormone regulation and mental health. Ever heard the saying, “When your gut is happy, you’re happy”? It’s true. A healthy gut can boost the production of neurotransmitters like serotonin, giving your brain those warm, feel-good vibes. So, while Khapregesic® tackles your pain and anxiety, it’s also working behind the scenes to support your mental wellbeing.

A Real-Life Reminder: Lifestyle Matters

Research from the Journal of Women’s Health highlights how lifestyle factors - like poor diet, sleep deprivation, and stress - can amplify hormonal symptoms, including anxiety. Think about it: when we’re sleep-deprived or living off caffeine and sugar, our bodies are already on edge. Add a hormone dip to the mix, and it’s like throwing fuel on the anxiety fire.

Even small changes, like cutting back on caffeine, eating balanced meals, or adding a daily magnesium supplement, can make a world of difference.

How Hey Sister! Can Help

At Hey Sister!, we know how exhausting it is to juggle period pain, hormonal chaos, and anxiety - and we’re here to make your life easier.

Khapregesic® is:

• A 100% plant-based formula designed to tackle period pain, mid-cycle discomfort, and premenstrual anxiety.
• Packed with prebiotics to support gut health (because a healthy gut = better hormone regulation).
• Vegan, gluten-free, and free from artificial nasties.

Take it regularly to experience meaningful relief over multiple cycles. Your hormones will thank you - and so will your gut and brain.

Let’s Break the Taboo

We’ve all been there: lying awake, wondering why our bodies seem to be working against us. But you don’t have to face it alone. Let’s start normalising the conversation around period anxiety - and sharing tips that actually work.

Have you struggled with anxiety before or during your period? What’s helped you manage it? Share your thoughts in the comments or join us on Instagram to keep the conversation going.

And remember: you’re not crazy, you’re not broken, and this is not your forever. You’ve got this - and we’ve got you.