Sleeping Position During Period cramps is an overwhelming task. What to do to avoid discomfort is an issue that is causing a lot of stress. According to research, 30% of women struggle to sleep during their period. Menstrual cycles or menstrual periods are an inevitable aspect of every woman’s daily life. The fluctuation in mood, craving for sugar, menstrual cramps, and sleepiness are only a few of the effects triggered by menstruation.
Sleeping isn’t easy to attain during menstrual cycles due to hormone fluctuations. Many women have difficulty sleeping, resulting in endless switching and tossing. Women frequently ask how they can get a good night’s sleep to avoid leakage. Let’s talk about the top period hacks. The best period hacks are among the essential things to carry around in the middle of the month.
Effects of Periods on Sleep
Women, on average, suffer more from sleep issues than men. Having a period can exacerbate the issues. Menstrual hormone fluctuations can decrease serotonin levels which is a hormone that regulates your body’s sleeping cycle. Women who suffer from premenstrual dysphoric disorders (PMDD) suffer more difficulty sleeping than those with the disorder.
Based on studies, PMDD has been connected to women’s less responsive to Melatonin. It is the hormone that informs your body when it is time to sleep and when to rise. The lower response could disrupt a woman’s circadian rhythms. The body’s normal responses to light and darkness indicate sleep, waking, and various other actions.
Menstrual symptoms like headaches, cramps, and disturbed sleep can make falling or getting to sleep difficult. Here are some helpful tips to sleep during menstrual cycles.
Tips to Sleep Better During Period & Avoid Pain
Find a Convenient Sleeping Position
The way we sleep can impact our quality of rest, especially when we experience menstrual symptoms. Test different positions for sleeping, including lying on your side or back, to determine which is the most comfortable for you. The best position to Sleeping Position During Period cramps on your side will help regulate breathing and ease some sleep apnea signs. If you’re struggling to sleep in this position due to discomfort, you might consider the fetal posture, which involves bending your legs and making your body into an elongated ball. Put a pillow between your knees to relieve the pressure on your joints. This is the way to sleep for periods to avoid discomfort and irritation.
Snuggling in the Foetal Position for a Nap
Have you ever observed a fetus growing inside the womb of its mother? It’s best when you lay down in the same position. The abdominal muscles rest as you sleep, providing relief from cramps caused by the menstrual cycle. Additionally, if you rest in this best position to sleep during period cramps with pillows, there is no leakage risk.
Put the pillow, place it over your neck, and place it on your back while lying back to your side. Examine if you have straight legs. They shouldn’t be much larger or smaller than you because it could affect your blood circulation. If you don’t have a spherical cushion, wrap a towel around your knees and put it between them. In a short time, you’ll feel your muscles are at peace.
Taking a Nap While in the Child Pose
You’re probably curious as to who is sleeping in yoga postures. A few people, believe it or not, do. The degree of relaxation your muscles feel when you’re in a kid pose, as per studies, is awe-inspiring. It’s like you are relaxed, and you’re at peace. This pose can be beneficial for women who suffer from headaches during their periods. It also assists with sleep induction. This is how you get a good night’s sleep since this posture has been proven to soothe both the body and the mind.
Keep Your Bedroom at a Comfortable Temperature
The body usually reduces its core temperature to help prepare you for sleep. However, hormonal fluctuations could throw a wrench into the system. To assist your body in maintaining an ideal temperature at the core, make sure you set your thermostat to 60-67°F.
Prefer Sleeping Alone
A lot of people share a bed with their spouse during the night. If you’re not among the majority, however, when you and your spouse have different sleeping habits and one sleeps in the night, it might be beneficial to consider sleeping independently. The quality of your sleep could be affected due to the interruption, and your immunity could also be affected.
Before going to bed, take some time cuddling your partner. Cuddling offers the same benefits as massage therapy, which can boost your mood and decrease anxiety, which allows you to relax and rest better.
Maintain a Regular Sleep Schedule
You’re less likely to experience disruptions in your circadian rhythms when you sleep and get up simultaneously. On weekends too, adhering to a regular schedule will teach your body to recognize the time for sleep.
Physical exercise is a natural method to induce sleep. Exercise in the early morning or later in the afternoon can increase your body temperature. Then, let it drop to induce drowsiness before the time you go to bed. Pick an activity that you enjoy, like running, yoga or swimming.
Diarrhea, digestive issues, nausea, or indigestion may signify other menstrual disorders. Beware of eating large, heavy meals before the time you go to bed to prevent aggravating these problems. Instead, you should eat small, regular meals comprised of healthy foods throughout the day.
Choice of Food Items
Tryptophan, also referred to as L-tryptophan, is an amino acid in turkey, milk eggs, chicken, and dairy products. Tryptophan has been associated with lower levels of depression and an increase in sleep. It is also possible to try cherries or tart cherries loaded with Melatonin. Be sure to consult with your physician before including any supplements in your daily routine.
Caffeine Should Be Limited
Limit your caffeine consumption all day long, especially the six hours before bed. Caffeine is a stimulant that keeps awake, as anyone who has drunk a cup of coffee before nighttime will attest. Chocolate, tea soft drinks, and painkillers are all sources of caffeine.
Make Time for Relaxation
The pressure in your blood and the respiration rate will increase when you’re stressed. The hyper-arousal state makes it difficult to sleep and relax. The practice of deep breathing can help in relieving anxiety. Keep your lower stomach moving as you exhale and inhale for three seconds every time, regardless of whether you’re lying down or sitting.