How To Sleep Better During Your Period?
Periods are part of every woman’s life. And with them come a host of issues including mood swings, cramps and sleepless nights. According to the National Sleep Foundation, 30 percent of women have disrupted sleep during menstruation. This sleeplessness is largely due to hormonal fluctuations. Fortunately, there are sleeping positions that can reduce period pains and make sleep a lot less elusive. There are also other things you can do to minimize discomfort.
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Why Is It Difficult To Sleep During Your Period?
- You feel anxious.Mood swings are common before and during your period although they often go away once your period starts. You may feel irritable and anxious and find it hard to fall asleep at night. Researchers believe the rise and fall of estrogen levels are to blame.
- You feel hot. Your body needs to be at a lower temperature in order to fall asleep quickly and stay asleep. Unfortunately, it rises by about half a degree during this time, and this can make it harder to sleep.
- You get cramps. Muscle contractions and cramps are other common occurrences when you have your period. They happen because of chemicals called prostaglandins that form in the lining of the uterus. For some, the discomfort – which is usually concentrated in the lower abdomen and lower back – can be extreme. Either way, sleeping can be a challenge.
Sleeping Positions That Can Contribute To Better Sleep
Sleeping in particular positions can make for better sleep, according to experts. They can reduce cramps and control the flow of blood to a degree. If you suffer from period pains or are prone to leaking when sleeping, try these positions.
In A Fetal Position
This the best sleeping position when you have your period. It takes pressure off the abdominal muscles and reduces tension which in turn minimizes cramps. It can also help prevent leakage as your legs are squeezed together.
On Your Side
If you find the fetal position uncomfortable, try straightening your body a little. Your legs will still be closed together to avoid leakage, and your stomach muscles will also be relaxed. You can use full body pillows in order to get more comfortable.
The one sleeping position you should try to avoid as much as possible is sleeping on your stomach. This is because it applies pressure on your stomach and uterus and ups your chances of leaking.
Tips To Sleep Better During Your Period
Eat Light
Women experience cravings during their period, but it’s important to eat light to prevent digestive troubles at night. If you get hungry at bedtime, snack on a healthy item like a piece of fruit. Avoid sugary, fatty foods; they may taste great, but they’ll keep you up at night.
Use Heat To Relieve Period Pains
If you have menstrual cramps, you can use heat therapy to reduce the pain. Place a hot water bottle on your lower abdomen to relax the muscles of the uterus and increase blood flow. You can also use a hot towel or take a warm bath before bedtime.
Try Herbal Home Remedies
Certain herbs can help reduce pain during your period. Try having chamomile tea to relax and lower inflammation and ease muscle spasms. Black cohosh is another anti-inflammatory item that can be had in tea form. Chasteberry is also believed to stabilize hormones and improve symptoms of premenstrual syndrome (PMS). However, avoid it if you’re on birth control or hormone replacement therapy as it alters hormone levels.
Work Out
Don’t skip exercise when you have your period. Instead, continue your regimen or go for a brisk walk or a jog, at the very least. Working out increases your body temperature which gradually dips and encourages you to fall asleep. It may also help reduce menstrual cramps. What’s more, exercise releases endorphins. These chemicals boost the mood and decrease feelings of anxiety and depression that may occur as part of PMS. The more relaxed you feel, the better you can sleep.
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Get Comfortable
It goes without saying that a comfortable environment can help you sleep better. This includes keeping your bedroom cool to counter the period-related rise in body temperature. It also includes using pillows wherever needed and sleeping on a good mattress. Your body should be properly cushioned and supported to reduce aches and pains and make sleeping easier.
Nuvanna is a mattress that aims to promote sound sleep through its innovative three-layer design. It’s been designed by an industry expert with more than two decades of experience and the result is a mattress that promotes healthy sleep. The top layer uses phase-changing gel particles that disperse body heat and keeps you cool. The second layer absorbs motion so that you and your partner don’t disturb each other when either moves. The bottom layer uses a Progressive Support System that keeps your spine aligned and supports individual body parts.
Mood swings, muscle cramps and the threat of leakage at night are part and parcel of menstruation. But, that doesn’t mean they have to rob you of precious sleep. Aside from the tips above, eating healthy and taking a warm bath before bed can provide relief from period discomfort and help you sleep better.