Periods can be a huge inconvenience, and exhaustion is an inevitable symptom that comes with it. Delayed sleep, consistent toss and turns, and discomfort are a few things women can expect during those days of the month. With proper care and attention, however, you can enhance your sleep quality by getting a good night’s sleep regardless of your menstrual cycle. Here are expert tips and tricks to assist you in achieving a peaceful slumber while on your period.
Manage Your Hormones
Hormones play a key role in maintaining our body’s natural balance, and their levels fluctuate dramatically during our menstrual cycle. It is essential to maintain a healthy hormone level for a good night’s sleep during your period. There are some things you can do to regulate your hormones:
- Try eating foods rich in Magnesium:
- Make a habit of consuming magnesium-rich foods such as dried fruits, nuts, and fortified cereals before and during your menstruation cycle. These foods help in the production of melatonin, a sleep-inducing hormone that contributes significantly to better sleep quality.
- Avoid caffeine and alcohol:
- Both caffeine and alcohol increase the production of cortisol, the hormone responsible for increasing anxiety and stress levels in the body. Increased cortisol levels have been linked to insomnia, which may severely impact sleep quality.
- Stay active:
- Engage in daily physical activities. Endorphins are produced during exercising, and they play a crucial role in decreasing cortisol levels and increasing Serotonin, the hormone responsible for regulating the sleep cycle. The minimum recommended time is 30 minutes a day, but it may differ from one person to another.
Select Appropriate Materials for Bedding
Choosing the appropriate bedding during your menstrual cycle is critical in keeping comfortable, which is conducive to a good night’s sleep. During menstruation, women often experience fluctuating body temperature, which can cause excessive sweating, irritation, or discomfort. Here are a few things to consider when selecting bedding during your period:
- Use Breathable Sheets:
- Use cotton or moisture-wicking sheets that allow air to circulate and reduce sweating. Linen, Bamboo, and cotton are the recommended materials to help you sleep soundly while on your period.
- Opt for Comfortable Underwear:
- Ditch your tight-fitting undergarments for comfortable, breathable cotton underwear during your menstruation cycle. Wearing comfortable underwear reduces discomfort, and you can stay comfortable while sleeping.
- Use Extra Layers Instead of a Heating Pad:
- Heat increases the flow of blood in the body, which results in a heavier menstrual flow. Sleeping on a heated pad when menstruating is not recommended. Instead, use an extra layer of bedding to keep warm and comfortable during the night.
Developing a routine before sleeping can improve your sleep quality regardless of your menstrual cycle. Here are a few things you can do before going to bed to improve your sleep quality:
- Take a Warm Bath:
- A warm bath can help a great deal in reducing cramps, stress, and anxiety levels which may hinder sleep. The warm water causes our muscles to relax and soothes the mind, allowing us to wind down from the day.
- Create a Relaxation Ambiance:
- Keep your bedroom peaceful, cool and noise-free. Engage in calming activities such as listening to music, reading a book, or meditating before going to bed.
- Avoid eating large meals before bedtime:
- An empty stomach may cause discomfort and affect sleep quality, but eating a large meal may have the same effect. To prevent indigestion and acid reflux, finish your last meal a few hours before bedtime.
- Do not use your phone before sleeping:
- The blue light emitted by phones can decrease melatonin production and delay sleep. Instead, create healthy phone habits and stop using it 2 hours before you sleep.
Waking up to a Better Morning
The way we wake up can significantly impact our mood throughout the day. It is essential to be gentle on your body when you wake up, especially during menstruation. Here are a few things to consider:
- Practice Gentle Stretches:
- Start with gentle stretching to relieve stress in the muscles and promote blood flow throughout the body. Yoga poses such as the child, the cat-cow, and the relaxing savasana are perfect for waking up feeling recharged and relaxed.
- Wash with Warm Water:
- A hot or cold bath in the morning can help relieve cramps and soothe the body. It encourages the flow of blood throughout the body, and it promotes a positive mindset to start your day.
- Use Sanitary Pads:
- During menstruation, use sanitary pads or menstrual cups to minimize discomfort, avoid sudden leaks and promote hygiene. Sanitary pads and menstrual cups offer a safe and comfortable alternative to avoid stains during sleep.
Getting quality sleep while on your period is essential to maintain productivity and reduce stress levels throughout the day. By following these tips and tricks, you can reduce pain and discomfort, promote better sleep, and manage stress levels. Hormonal balance, appropriate bedding materials, pre-sleep habits, and waking up with gentle care can significantly impact sleep quality. Happy Sleeping!
Most Common Questions About How To Sleep During Periods
- Q. Is it safe to use a heating pad during menstruation?
- A. Using a heating pad is safe during menstruation, but it is not recommended to place it on your lower abdomen for too long. It may cause skin irritation or increase the flow of blood, leading to heavier menstrual bleeding.
- Q. How can I reduce period cramps during sleep?
- A. You can reduce period cramps by using a heating pad, practicing gentle stretches, and massaging specific pressure points. Engaging in relaxation activities can help reduce period cramps and relieve discomfort.
- Q. Can my sleeping position affect my menstrual flow?
- A. No, your sleeping position does not affect your menstrual flow. However, it is essential to sleep comfortably and avoid sudden movements that can cause leaks.
- Q. How can I prevent menstrual leaks while sleeping?
- A. Menstrual leakage can be prevented by using the right sanitary products such as pads or menstrual cups, choosing comfortable underwear, and opting for extra layers instead of heating pads.
- Q. Why do I feel more tired during my menstrual cycle?
- A. Hormonal fluctuations, blood loss, and increased stress levels during periods can make women feel more tired and fatigued during their menstrual cycle.
- Mayo Clinic Staff. (2021). Menstrual cycle: What’s normal, what’s not. Mayo Clinic . https://www.mayoclinic.org/
- Weil, A. (2017). Breathe Easy: Relieve Stress and Anxiety with Simple Breathing Techniques. David Wolfe . https://www.davidwolfe.com/
- Shah, P., & Rampal, G. (2013). The Effect of Yoga Practice on Menstrual Cycle Length in Fertile Women . https://www.ncbi.nlm.nih.gov/
- Lique, J., Holzman, C., & Wan, L. (2019). Tips for Sleeping Better During Your Period. Healthline . https://www.healthline.com/
- National Sleep Foundation. (2021). Menstrual Cycle and Sleep. National Sleep Foundation . https://www.sleepfoundation.org/