Yes, It’s That Time of the Month Again
For some, it is a more difficult time than for others – but what the majority of us share is lower quality sleep during our periods.
It can be difficult enough with cramps, bloating, headaches and fatigue.
In fact, it turns out that women are twice as likely to suffer from insomnia if they suffer from Post Menstrual Syndrome (PMS).
That’s why we have collected some tips for you to know how to stop your period from disrupting your sleep!
This way, you will be able to sleep better without any worries about things like leaking while also increasing the quality of your sleep.
Period Sleep Tip #1 How To Sleep On Your Period To Prevent Leaking
Right off the bat: leaking can happen – both during the day and during the night - and is completely normal.
The usual suspects causing this to happen are:
- Your period product is fully absorbed
- The product might just not be right for you
- Your tampon, cup or pad is positioned incorrectly
- You are sleeping in the wrong position
Here are a few things you can do to sleep on your period to prevent leaking:
- Wear the right pants – make sure they are comfy and fit properly!
- Choose the right period products – we all have our individual needs!
- Remember to position them correctly – take some extra time on this step!
- Prepare well – always be ready in the event it comes unexpectedly
Period Sleep Tip #2 Sleep Earlier
Your need for sleep will increase by latest during the second half of your period.
That’s because your hormone levels tend to drop then. In turn, your body temperature may spike and mess up your circadian rhythm (also known as your biological clock).
Try to sleep more to prevent sleep deprivation as that may increase the risk of other health issues, especially over a longer period of time.
A great way to do so is to go to sleep a little earlier than you usually do.
Try to go to bed 30-45 minutes earlier than usual. Chances are you will feel much less tired the next morning!
Period Sleep Tip #3 How To Get Rid Of Period Cramps During The Night
Period cramps can be annoying – especially during the night.
However, there are a few things you can do to keep them in check so that you can get the rest that you need.
- Place a heat patch around your abdomen – it’s found to be even more effective than over the counter medicine!
- Massage your tummy with some essential oils before bed – try lavender, sage, or rose!
- Take some pain killers – don’t take anything stronger than it needs to be!
- Keep on exercising - low-to-medium intensity aerobic exercise can help reduce pain caused by period cramps
- Take a nice hot bath before bed – another way to get some nice warmth to your tummy!
Period Sleep Tip #4 Sleep In A Cooler Environment
Your body temperature naturally drops throughout the night, and reaches its lowest point at around 4am.
To get the sleep you need, it’s important that your body temperature doesn’t increase from external factors.
Try to keep your room at a temperature between 59F-66F or 15C-19C.
Period Sleep Tip #5 Take A Bath Or Hot Shower Before Going To Bed
As mentioned earlier, taking a bath or hot shower will give some nice warmth to your belly and decrease the pain.
In addition, the swift temperature change from the hot bath or shower to your bedroom makes you feel tired as well.
You’ll fall asleep much easier and better!
Period Sleep Tip #6 Change Your Sleeping Position
Your sleeping position plays a very important role when it comes to your sleep quality.
This is even more true during your period.
Try to sleep on your back instead of your side or stomach. This will minimize pressure on the areas where it is usually painful.
Another great thing you can do is to add extra pillows for extra comfort.
Especially if you have a body pillow, now is the time to get the best out of it!
Period Sleep Tip #7 Period Pain Relief Medication
Over the counter pain medication can be your savior if the pain gets too strong.
However, keep in mind that you shouldn’t take more than needed to remedy the pain.
Generally speaking, there are too many health risks involved with pain relief medication.
If the pelvic pain keeps you up at night and you simply can’t function, we highly recommend you to consult with your doctor.
Period Sleep Tip #8 Don’t Skip The Gym
Exercising is great for both your physical and mental health and wellbeing.
Furthermore, exercising helps you feel less anxious and also combats depression.
A daily aerobic workout for example, often blocks the chemicals that cause pain.
Other physical exercises that are great are running, playing tennis or yoga.
Period Sleep Tip #9 Avoid Heavy Meals
While it may be tempting during your Bridget Jones time to reach for ice cream, chocolate or chips – just don’t!
Stick to light and lean meals to make sure that you don’t encounter any digestive problems.
There’s no need for additional problems in the belly area!
Great snack options are bananas, almonds or some nice warm oatmeal!
Period Sleep Tip #10 Take Smart Naps
Remember that you need more sleep during your period?
Another way to catch up on some z’s are taking some smart naps.
With smart, we mean that there are some ground rules that you need to follow.
First off, don’t nap longer than 20 minutes. You’ll otherwise just feel more sleepy afterwards.
Second, try to nap around 2pm. That’s when your energy levels are the lowest. Oh, and whatever you do – do not nap in the evenings as it will mess up your good night’s sleep!
Finally, avoid caffeine, alcohol and nicotine before going to bed! All of them will drastically decrease the quality of your sleep.
Sleeping On Your Period Can Be Difficult
We hope that all of the information above was helpful.
Try to implement a few of them into your period routine!
If you are looking to improve the quality of your sleep even more, we recommend testing our latex mattresses, latex pillows and latex mattress toppers.
Vita Talalay latex provides numerous health benefits and it’s comfort is truly second to none.
Click here to find a retailer near you!