How to Sleep With Period Cramps
Does your period prevent you from resting and sleeping well? Many women that are on their period get up at night several times and can not rest peacefully, so the next day they are tired and in pain. Not only do many of us deal with insomnia, but it can even be difficult to find the right positions to sleep in due to period cramps, and also ways for our period not to leak when we're sleeping.
In this oneHOWTO article we're going to explain how to sleep with period cramps. We'll explain the best proven positions you can try to avoid period cramps, insomnia and to avoid period leaking whilst sleeping. We hope our tips can make this time of month a little easier for you!
How to avoid insomnia before and during your period
Many women experience insomnia and do not rest adequately in the days before the arrival of menstruation, waking up several times at night and not even reaching the stages of deep sleep, which is ideal to rest well and not feel tired the next day.
Well, according to experts, the culprits of this situation are the hormones progesterone and estrogens, whose levels drop considerably in the female body in the pre-ovulatory phase, giving rise to symptoms such as sleep disorders, among many others that can affect both the physical and emotional health of women.
On one hand, progesterone is a hormone that exerts a somnolent and anxiolytic effect and, on the other, estrogens influence the balance of emotions and help regulate menstruation. So, it is not surprising that a reduction in the levels of both hormones leads to insomnia. You may also want to check out our article about is it normal to have a 2 day period.
To avoid insomnia before and during your period we give you the following tips:
- Avoid caffeine after midday
- Avoid being in front of a screen (whether phone, laptop or TV) before going to bed
- Try doing some gentle yoga before bed
- Try using a warm wattle bottle, also known as heat therapy, when going to sleep
- Take a nap during the day if necessary
In addition to the above, it is important to note that difficulties sleeping well can also be related to the pain or discomfort that many of us women feel during the days they have menstruation, especially the days before and the first days of bleeding. These types of complaints can include abdominal, head and back pain, as well as general discomfort and excessive breast tenderness. Next, we show what measures you can take to alleviate these ailments and how to get a good night's sleep with your period, ensuring your rest and well-being at all times.
How to relieve menstrual cramps to sleep better
When menstruations are accompanied by pain in the belly and pelvis (menstrual cramps), as well as other possible discomforts such as back pain, kidney pain, headaches, fluid retention, dizziness or vomiting, it is essential to adopt measures that help reduce this type of ailments. Not only to sleep better, but also so that the period does not interfere with the performance of our daily tasks. Next, we detail what changes you can make in your daily life to feel better on those days of the month:
- Do physical exercise: if you exercise your body in a moderate way and do some sports, your mood will improve, as well as your blood circulation, which is necessary to prevent fluid retention and to relieve swelling. This includes, walking, light yoga, light pilates, etc. Learn more in our article about how to exercise on your period.
- Drink plenty of water: stay well hydrated throughout the day, drinking between 1.5 and 2 liters of water, to help purify your body and reduce discomfort.
- Avoid caffeine: limit the consumption of caffeinated beverages, as these influence the state of the nervous system and will make you more irritable.
- Eat healthy: follow a diet rich in healthy and nutritious foods, such as fresh fruits and vegetables. These provide you with all the essential nutrients to improve intestinal transit, reduce inflammation and ensure the proper functioning of the body.
- Reduce stress: aches and pain intensify if you find yourself stressed or nervous, so it is important to look for techniques that help you relax during those days. Opt for relaxing massages, breathing exercises, bubble baths, yoga or pilates, etc.
In addition to the tips above, there are some great natural remedies that can help combat menstrual cramps and reduce the symptoms that your period can cause. Here are our favourites that can help with menstrual cramps:
- Infusions: there are infusions with relaxing and soothing properties that will help you relieve pain caused by your period and fall asleep easily. The most effective are the infusions of chamomile, fennel, basil, sage or evening primrose.
- Heat application: place a hot water bottle on your belly or your lower back when you feel pain to calm it down and help you relax. Hot baths are also a good solution.
- Evening primrose oil: has polyunsaturated fatty acids and vitamin E that reduce symptoms such as swelling, fluid retention and alterations in mood. You can buy evening primrose oil capsules that are sold in pharmacies and take them following the instructions specified on the package insert or package.
- Massages: this is a great way to relieve pain. Massage the area using a little rosemary, cypress or sage oil and you will see how good it feels and how well it can relieve the pain.
In the event that menstrual cramps do not allow you to carry out your daily activities normally, we recommend that you consult your doctor to prescribe the appropriate medication for your case. You can also check out our article on how to relieve menstrual pain where you can see more tips and tricks.
How to avoid period leaking at night
Another problem that many women have to face during their period is the uncomfortable sensation of staining their underwear, pajamas or even the bed sheets throughout the night. If this is something that also concerns you, do not worry, there are some things you can do to prevent period leaking.
Firstly, if your menstruation is quite heavy, it's important that you wear appropriate underwear that are comfortable and have full coverage. In fact, there are some that are specifically designed for sleeping when on your period. You can get these at specific undergarment clothing shops or simply online.
Secondly, we recommend you try using a menstrual cup. Not only is this item reusable and more safe than using tampons, but they can are great for people with heavy periods as they can retain more menstrual flow. The advantage of the menstrual cup is that it is reusable and you can wear it for a total of 12 hours, so it can also be used to keep you protected during the night, as long as you do not wear it more than the recommended time.
Lastly, you can always wear sweatpants that you won't mind if they get a little stained, instead of getting your bed sheets stained. You can also place an old towel where you sleep to avoid staining your bed sheets.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to How to Sleep With Period Cramps, we recommend you visit our Family health category.