Practical Tips on Sleeping Better During Your Menstrual Cycle

The rise and fall of estrogen and progesterone — the hormones which regulate the menstrual cycle — can play havoc with the ability of women to fall asleep during their periods. A review paper found that women are at a 40 percent greater risk of insomnia, mostly exacerbated by their monthly cycles. Research by the National Sleep Foundation says that over 30 percent of women reported disturbed sleep during menstruation.

The hormonal changes during your period cause a rise in body temperature — which is the body’s way of saying you are feeling sleepy by lowering the body temperature. A lack of sleep during periods is caused by headaches, anxiety, nausea, bloating, constipation, cramps, etc.

All or any of these contribute to discomfort women while sleeping. Unfortunately, the lack of sleep makes it tougher for them to function the next day. It is a vicious cycle, where they have hardly any control.

Here are simple steps to follow to sleep better during your periods:

Stay away from sugary and fatty snacks that can contribute to indigestion, nausea, and diarrhoea. These foods are more likely to increase your cravings and bloating. If you feel compelled to consume anything, eat healthy snacks before you hit the bed. Remember that you will be affected by digestive issues during your period. Chamomile tea is a great option, thanks to its anti-inflammatory properties, which could also help with easing your cramps.

Do some gentle yoga poses that stretch your body. Yoga is a low-impact exercise that can help relieve your cramps. Thanks to fluctuating hormones, your mood can also change along with it. It will become difficult to sleep if there are too many things on your mind. Simple breathing exercises are a great way to relax and empty your mind.

Create a bedtime routine. When you have a pattern to your sleep, your mind understands it and follows accordingly. Here is a simple bedtime routine that you can follow.

Take a relaxing bath with warm water, which will also help with reducing the impact of cramps. Stop using electronic devices at least an hour before your nap time. The blue light emitted is harmful to your sleep as it tricks the brain into thinking it’s daytime. Scientists from Harvard Medical School have found that certain wavelengths of light are known to suppress melatonin in the brain. Decide on your nap time and stick to it. After a few days, your mind will get adapted to the routine and help you.

Following the above steps will make your mind think that your naptime is nearing and will slowly ready itself for it.

Try the fetal position when you sleep. The skeletal muscles around your abdomen relax when sleeping in the fetal position. It will also affect your pain from cramps. Based on research conducted by Helloclue.com, sleeping in the fetal position by keeping your legs pressed together makes you less likely to leak.

Try the child’s pose. While it is similar to the fetal position, there is a small difference though. In the child’s pose, you have to fold forward and put your head on your mattress with your knees curled beneath you. It will help relieve your period pains.

If you have tried many possibilities, but your sleep pattern is still affected intensely during your monthly cycle, then it would be advisable to get the help of a sleep doctor or a psychiatrist to find out the root cause for your sleeping trouble.

If you can follow the above practical steps, you will find sleep success, or at least have a much better one during your periods.

(Edited by Suman Singh)

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