“I’m so tired and I can’t sleep!” – this is a common complaint that 30% of women in America have when they are on their periods.
You’re not alone!
Many women find it difficult to get quality sleep while on their periods because of the pain, nausea, and disruption of the normal sleep-wake cycle.
If you want to know how to sleep better during your period, then read this blog post for some helpful tips and tricks!
What happens to your body during your period?
The menstrual cycle is a natural process that happens to all women. During the first half of your period, levels of estrogen and progesterone go up which causes you to ovulate. During the second half, the levels go down which causes menstruation to happen.
Changes in these hormones are the main culprits behind why women cannot sleep on their periods.
Why can’t I sleep when I’m on my period?
Many women experience symptoms such as cramps, fatigue, bloating, mood swings and more during their period. These symptoms can make it difficult to sleep.
What can cause menstrual cramps during menstrual cycle?
As your period starts, the body releases prostaglandins which causes cramps. Prostaglandins are chemicals that regulate inflammation and smooth muscle contraction.
These contractions in your uterus can make you feel pain and discomfort throughout your lower abdomen and the pelvis. These cramps can make it difficult to get quality sleep because you are in pain.
Interestingly, women can also experience sleep disturbances on their periods because of how the body responds to the hormonal changes during this time.
Progesterone has been found to have an association with both increasing body temperature and fatigue. This is exactly why you are so tired but you can’t sleep.
Your hormones are keeping you warmer than usual, causing more difficulty to drift off to sleep naturally.
Other hormonal changes that women experience during their periods causing poor sleep are changes in cortisol, melatonin and serotonin levels.
So… how do we get better sleep while on our periods?
Tips to help you sleep during your period
1. Sleep in the fetal position:
The fetal position: this is where you lie on your side with your knees curled up to your chest. This is the best sleeping position as it takes the pressure off your lower abdominal muscle that causes the period cramps. It can help if you put a pillow between the knees to ease the pressure between the two.
The child pose: this is a variation of the fetal position. You can either put a pillow between your knees or hug a pillow to your chest as you lie on your side.
Avoid sleeping on your stomach: this position puts pressure on the lower abdomen and thus the uterus. This can cause more menstrual cramps and overnight period leaks.
2. Stop Period Cramps
Take over-the-counter pain medications: Try medications such as Advil (ibuprofen), Tylenol (acetaminophen), or Excedrin (aspirin and caffeine). Start taking these a few days before your period to reduce cramps.
Utilize heat therapy: Heat therapy can help ease period cramps. You can do this by taking a warm bath or using heat therapy packs. You can also use heating pads, but make sure you do not fall asleep with them on your stomach as this may cause burns.
Practice Yoga: Yoga stretches can relax your abdominal muscles and relieve period cramps.
3. Be leak-proof:
Wear an overnight pad: Choose sanitary products with the right absorbency for your flow. You can also wear one of these overnight pads along with tight underwear to avoid period leaks during sleep.
Try a menstrual cup: A menstrual cup is great for sleeping during your period because it can hold menstrual blood for up to 12 hours.
Note, it is not recommended that you sleep with a tampon in.
4. Keep Your Bedroom Cool
The body will lower its temperature normally to help you sleep. During your period, the hormones cause a rise in your body temperature, making it harder to fall asleep.
Therefore, make sure that the temperature in your room is cool enough, ideally at 60-68 degrees. This allows you to rest comfortably at night.
5. Good sleep hygiene
Keep a consistent sleep schedule: Try to go to bed and wake up at the same time each day, including on weekends. You are less prone to be affected by period-related sleep disturbances by keeping a regular sleep schedule.
Reduce screen-time before bed: Avoid using your phone, laptop or tablet before bedtime. These devices emit blue light that can make it harder for you to fall asleep because they disrupt the body’s natural melatonin production.
Invest in red lights: Some studies show that the best LED light color to make you fall asleep is a red light. You can purchase red lights for your bedroom, computer or TV to help you sleep better. The best bet is still to avoid using devices before bed.
6. Destress before bed
Avoid stressful situations: Stress leads to hyperarousal and thus poor sleep. Spend some time to relax before bed.
Try relaxation techniques: Breathe deeply and slowly, or try progressive muscle relaxation to help you relax before bedtime. Other things you can try are meditation and yoga. These can help calm the mind down for better rest at night.
7. Get Regular Exercise
Physical activity can help improve sleep quality. Regular exercise will increase melatonin production and improve your sleep quality.
Exercise at least four hours before bedtime. You do not want to exercise right before going to bed as this may make falling asleep more difficult.
8. Eat for Better Sleep
Follow a healthy diet: A balanced, nutritious diet will help you sleep better at night. Avoid heavy, spicy, and sugary foods before bedtime: These types of food can cause indigestion that disturbs your sleep.
Food hacks for better sleep:
- Add more magnesium-rich foods in your diet, such as nuts and leafy greens.
- Include carbohydrates with tryptophan (like dairy or whole grains) to help boost serotonin production for better sleep quality at night.
- Drink chamomile tea or warm milk before bedtime.
9. Limit Caffeine Intake
Caffeine is a stimulant that can keep you awake at night.
It can take up to six hours for half of the caffeine you drink to be eliminated from your body. Limit caffeine intake after noon.
If you are still struggling to get some snooze despite trying these 9 hacks, do not hesitate to seek medical advice.
Conclusion:
Sleep is important for many reasons, but it can be especially hard to get a good night’s rest when on your period.
The next time you find yourself tossing and turning at night, try these nine sleep hacks to help improve your rest.
We hope that these tips will help make getting enough shut-eye easier for all women. And don’t forget to tell us what your favorite way is to get a good night’s rest!
