Better sleep tips for each phase of your cycle

Sleep can change across the cycle — and that is normal. Small adjustments by phase can help.

Follicular phase

• moderate daytime activity;
• fresh air in the bedroom;
• less screen time before sleep.

Ovulation

• warm shower in the evening;
• dim light in the last hour before bed;
• gentle stretching and breathing.

Luteal phase

• less caffeine after lunch;
• warmth and calming pre-sleep routine;
• quick “mind dump” notes before bed.

Menstruation

• more rest and a flexible schedule;
• comfortable sleep position, warmth, pain relief if needed;
• lower expectations on hard days.

IVA helps you align sleep habits with your cycle phase and find what works best for you.