You toss and turn in your sleep, wake up in the middle of the night in pain, and are restless and unable to sleep for fear of periodleakage. During menstruation, it is often impossible to get a good night’s sleep. And you are definitely not alone in having trouble sleeping during your period.
To this day, menstruation is still a taboo. At best, we tell a few close friends about our menstrual experiences, fears of leaks, and serious concerns. But otherwise, we prefer to keep the inconveniences to ourselves. High time for a change!
Did you know that women lose almost 5 months of sleep in their lives because of period? Read on to know more!
Why Do We Have Trouble Sleeping During Menstruation?
Many women experience a variety of complaints triggered by their periods. To recover from this, good sleep is crucial. Unfortunately, the frustration and discomfort last well into the night, and research concluded that as many as 62% of women experience poor sleep during their periods.
The most significant causes of sleeplessness are menstrual cramps (51%) and fear of period leakage (33%). These numbers result in losing five months of sleep in their lives compared to those who do not menstruate. Besides, many women think they are the only ones who suffer from this discomfort, so it is no surprise that it is rarely talked about.
How Hormones Affect Sleep During Menstruation?
Hormonal changes that occur during the menstrual cycle affect sleep. For example, the hormone progesterone promotes sleep. Immediately after ovulation, progesterone levels are high, which can make you sleepy. However, progesterone and estrogen levels decrease at the beginning of menstruation, causing sleep disturbances. In addition, body temperature is higher at the beginning of menstruation, which can affect sleep quality. When your body temperature is high, you sleep less, wake up earlier, and have more restless dreams.
Tips To Sleep Better During Menstruation
So, what can you do to maintain sleep despite period cramps and all the discomforts? Try these sleep tips to maximize the quality of your sleep. Find what works best for you and apply it!
Cool room: Sleep in a cool room. Your body is naturally warm during menstruation. Is your bedroom warm as well? This will make it even more difficult to fall asleep.
Correct sleeping position: Do you prefer to sleep on your side, your back, or your stomach? Which sleeping position is less likely to cause abdominal pain and less likely to cause period leakage for you? Find the best position for yourself and sleep well.
Reducing menstrual pain: Try to relieve menstrual pain as much as possible before going to bed. How do you do it? Here are some tips to help you cope with menstrual cramps.
Hot water bottle: Many people know that it really works. Sleep on the couch or bed with a hot water bottle on your stomach or back. The warmth of the hot water bottle relieves pain.
Reduce sugar and caffeine: These two ingredients may aggravate pain and should be avoided during menstruation.
Yoga: If you suffer from menstrual pain, you probably don’t even want to think about exercising. Still, yoga exercises are worth a try.
Massage: This may be the most beneficial! Massage always feels so good and can significantly reduce pain during menstruation. So, massage the ovaries and uterus, especially with warm oil.
Be kind to yourself: Wear comfortable clothes, lie on the couch with a blanket, call a friend or watch a romantic movie to distract yourself, eat healthily, and above all, do what you love.
What do you do to relieve menstrual pain? Let us know in the comments below!