{"id":265598,"date":"2023-01-19T14:27:48","date_gmt":"2023-01-19T19:27:48","guid":{"rendered":"https:\/\/www.oviahealth.com\/?post_type=article&#038;p=265598"},"modified":"2025-03-04T13:19:51","modified_gmt":"2025-03-04T18:19:51","slug":"como-afecta-el-ciclo-menstrual-a-tu-sueno","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/es\/guide\/265598\/como-afecta-el-ciclo-menstrual-a-tu-sueno\/","title":{"rendered":"C\u00f3mo afecta el ciclo menstrual a tu sue\u00f1o"},"content":{"rendered":"\n<p>Por Bonnie Azoulay,&nbsp;escritora colaboradora<\/p>\n\n\n\n<p>\u00bfTe has sentido m\u00e1s cansada unos d\u00edas antes o durante la menstruaci\u00f3n? Pues, eso no es una coincidencia. <a href=\"https:\/\/www.sleepfoundation.org\/insomnia\/pms-and-insomnia\">Seg\u00fan una encuesta realizada por la Fundaci\u00f3n Nacional del Sue\u00f1o (National Sleep Foundation)<\/a>, el 30 % de las mujeres dicen haber tenido problemas de sue\u00f1o durante la menstruaci\u00f3n, mientras que el 23 % dice haber tenido problemas de sue\u00f1o la semana anterior a la menstruaci\u00f3n. Sigue leyendo para m\u00e1s informaci\u00f3n sobre el ciclo menstrual y el sue\u00f1o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">El ciclo menstrual y el sue\u00f1o<\/h2>\n\n\n\n<p>En general, las mujeres experimentan m\u00e1s insomnio que los hombres debido a los cambios hormonales durante su ciclo menstrual. Las dos principales hormonas femeninas, el estr\u00f3geno y la progesterona, suben y bajan durante el ciclo menstrual, lo que puede afectar a los patrones de sue\u00f1o. Seg\u00fan Jennifer Chen de <a href=\"https:\/\/www.yalemedicine.org\/news\/women-are-your-hormones-keeping-you-up-at-night\">Yale Medicine<\/a>, la progesterona tiene un efecto poco sedante, mientras que se ha demostrado que el estr\u00f3geno estimula el cerebro y provoca insomnio.&nbsp;<\/p>\n\n\n\n<p>Debido a la falta de sue\u00f1o, es posible que te sientas somnolienta durante el d\u00eda y cansada durante el periodo. No obstante, los expertos no saben por qu\u00e9 algunas mujeres experimentan s\u00edntomas m\u00e1s graves del s\u00edndrome premenstrual, como el insomnio, que otras. Una de las razones, sugiere la Fundaci\u00f3n del Sue\u00f1o, es que algunas mujeres pueden reaccionar a los cambios hormonales de forma diferente. Adem\u00e1s, si las mujeres tambi\u00e9n tienen una deficiencia de serotonina, magnesio o calcio, sus trastornos del sue\u00f1o pueden empeorar.&nbsp;<\/p>\n\n\n\n<p>Para m\u00e1s informaci\u00f3n sobre tu relaci\u00f3n con el sue\u00f1o durante el ciclo menstrual, lee a continuaci\u00f3n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">El ciclo menstrual y el sue\u00f1o<\/h2>\n\n\n\n<p>Hay cuatro fases diferentes durante el ciclo menstrual que pueden afectar al sue\u00f1o de diversas maneras.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fase menstrual<\/h3>\n\n\n\n<p>Justo antes de sangrar y cuando se inicia la menstruaci\u00f3n, los niveles de estr\u00f3geno y progesterona descienden. La disminuci\u00f3n de estas hormonas puede dificultar la conciliaci\u00f3n del sue\u00f1o. A medida que inicia el periodo, los niveles de progesterona aumentan.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fase folicular<\/h3>\n\n\n\n<p>Esta fase se produce entre el primer d\u00eda del periodo y la ovulaci\u00f3n. Tus niveles de estr\u00f3geno aumentar\u00e1n durante la fase folicular, lo que ayuda a desencadenar la ovulaci\u00f3n.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fase ovulatoria<\/h3>\n\n\n\n<p>Se producir\u00e1 un aumento de los niveles de la hormona luteinizante y de la hormona estimulante del fol\u00edculo<strong>&nbsp;<\/strong>. El \u00f3vulo pasar\u00e1 por la trompa de Falopio hacia el \u00fatero. A menos que se encuentre con un espermatozoide durante este tiempo, el \u00f3vulo suele durar 24 horas. Los niveles de estr\u00f3geno disminuyen mientras que los de progesterona aumentan. En este punto, es probable que tu patr\u00f3n de sue\u00f1o vuelva a estar en orden.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fase l\u00fatea<\/h3>\n\n\n\n<p>El fol\u00edculo producir\u00e1 hormonas y liberar\u00e1 un \u00f3vulo para prepararte para un posible embarazo. En este momento, los niveles de progesterona alcanzan su m\u00e1ximo y pueden regular tus patrones de sue\u00f1o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">El efecto de la temperatura corporal en el sue\u00f1o<\/h2>\n\n\n\n<p>Los cambios hormonales modifican la temperatura del cuerpo y tambi\u00e9n pueden perturbar el sue\u00f1o. Seg\u00fan <a href=\"https:\/\/www.uofmhealth.org\/health-library\/hw202058\">University of Michigan Health,<\/a> tu temperatura corporal desciende justo antes de que tu ovario libere un \u00f3vulo. Unas 24 horas despu\u00e9s de esto, la progesterona aumenta y la temperatura se eleva durante varios d\u00edas. Pi\u00e9nsalo as\u00ed: Cuando tu cuerpo est\u00e1 demasiado caliente o demasiado fr\u00edo, te cuesta conciliar el sue\u00f1o. Esto puede dar lugar a m\u00e1s vueltas en la cama durante la noche.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dormir m\u00e1s durante el ciclo<\/h2>\n\n\n\n<p>\u00bfQuieres dormir m\u00e1s? Aqu\u00ed tienes algunas ideas.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intenta evitar o reducir la cafe\u00edna y cualquier otro estimulante.&nbsp;<\/li>\n\n\n\n<li>A\u00f1ade aldo de movimiento o ejercicio a tu d\u00eda. <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\">Se ha descubierto que<\/a> el ejercicio ayuda a la gente a dormir, asegurando de que est\u00e1s lo suficiente cansada a la hora de acostarte y aumentando la cantidad de sue\u00f1o profundo.&nbsp;<\/li>\n\n\n\n<li>Mant\u00e9n tu dormitorio fresco para estabilizar la temperatura de tu cuerpo cuando llegue la hora de dormir.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Se sabe que las personas con trastorno disf\u00f3rico premenstrual (TDP), que es una forma grave del s\u00edndrome premenstrual, tienen m\u00e1s dificultades para regular el sue\u00f1o debido a su&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8771612\/\">respuesta reducida a la melatonina<\/a> (una hormona del sue\u00f1o). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5323065\/\">El tratamiento para TDP<\/a> incluye cambios en el estilo de vida (como el ejercicio y la nutrici\u00f3n) y medicamentos como los ISRS, los ATC o los anticonceptivos orales.<\/p>\n\n\n\n<p><em>Revisado por el equipo cl\u00ednico de Ovia Health<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Leer m\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/250222\/how-the-menstrual-cycle-impacts-your-skin\/\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00f3mo afecta el ciclo menstrual a tu piel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/250355\/menstrual-cycle-impacts-your-energy\/\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00f3mo influye el ciclo menstrual en tus niveles de energ\u00eda<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Fuentes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suni, Eric. \u201cPMS and Insomnia.\u201d <em>Sleep Foundation.<\/em> Sleep Foundation. September 15, 2020. <a href=\"https:\/\/www.sleepfoundation.org\/insomnia\/pms-and-insomnia\">https:\/\/www.sleepfoundation.org\/insomnia\/pms-and-insomnia<\/a><\/li>\n\n\n\n<li>Chen, Jennifer. \u201cWomen, Are Your Hormones Keeping You Up at Night?\u201d <em>Yale Medicine.<\/em> Yale Medicine. July 10, 2017. <a href=\"https:\/\/www.yalemedicine.org\/news\/women-are-your-hormones-keeping-you-up-at-night\">https:\/\/www.yalemedicine.org\/news\/women-are-your-hormones-keeping-you-up-at-night<\/a><\/li>\n\n\n\n<li>\u201cBasal Body Temperature (BBT) Charting.\u201d University of Michigan Health. October 8, 2020. <a href=\"https:\/\/www.uofmhealth.org\/health-library\/hw202058\">https:\/\/www.uofmhealth.org\/health-library\/hw202058<\/a><\/li>\n\n\n\n<li>\u201cExercising For Better Sleep.\u201d John Hopkins Medicine. <em>John Hopkins Medicine. <\/em><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\">https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep<\/a><\/li>\n\n\n\n<li>Parry, B L. \u201cCircadian rhythms of prolactin and thyroid-stimulating hormone during the menstrual cycle and early versus late sleep deprivation in premenstrual dysphoric disorder.\u201d <em>National Library of Medicine.<\/em> 62(2):147-60. Web. May 1996.&nbsp;<\/li>\n\n\n\n<li>Shazia, Jehan. \u201cSleep and Premenstrual Syndrome.\u201d J Sleep Med Discord. 3(5): 1061. Web. 2016<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hay cuatro fases diferentes durante el ciclo menstrual que pueden afectar al sue\u00f1o de diversas maneras.\u00a0<\/p>\n","protected":false},"author":1,"featured_media":265599,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"176","ovia_product_mode":"2","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"2","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"113","ovia_legacy_category2":"","ovia_content_url_id":"250191","ovia_include_share_buttons":"","ovia_fertility_goal":"1","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[3802,3808,3883,3867,3881],"preg-category":[],"parent-category":[],"fert-tag":[5253,4000,3940],"preg-tag":[],"parent-tag":[],"class_list":["post-265598","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","fert-category-menstruacion","fert-category-salud-del-ciclo-menstrual","fert-category-salud-general","fert-category-salud-y-bienestar","fert-category-sueno","fert-tag-el-sueno-y-la-fertilidad","fert-tag-fatiga-menstrual","fert-tag-sintomas-del-periodo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What you need to know about the menstrual cycle and sleep | Ovia Health<\/title>\n<meta name=\"description\" content=\"The four phases of the menstrual cycle impact your sleep in various ways. 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