Sleeping on your period
Sleeping on your period is a big issue for many women. As if having your period wasn't horrible enough, with all the cramps, back pain, bleeding, bloating, and headaches.
It has been reported that women have more difficulties to get the amount of sleep they need during their period and a few days before.
This article explains more about sleeping on your period.
Before ovulation, your estrogen levels are at its highest. After ovulation, your estrogen levels drops. This is causing a slight rise in the core temperature of a half degree. For some woman, this can make getting to fall asleep more difficult. Our body is designed to feel sleepy when our temperature drops and sleep when our temperature reaches its lowest.
The rise in our body temperature also causes us to sleep less deep. Normally we get the REM sleep after 90 minutes. When women ovulate and the temperature goes up, REM sleep already occurs after 60 minutes. You skip over or a significant amount in the deep-sleep stage, which usually occurs before the REM sleep. Hormones are not making sleep easy when you are on your period.
Sleeping on your period tip: Sleep in a cooler environment
Your body temperature naturally drops to prepare your body to fall and stay asleep. It’s important that your body temperature doesn’t increase from external factors. Thus, you should keep your room at a temperature of 15 to 19 Celsius.
Sleeping on your period tip: Take a bath or hot shower before going to bed
You can trick your body into feeling sleepy by taking a bath or hot shower before going to bed. The temperature difference between the warm bath and cool bedroom environment makes your body temperature drop faster, which makes you sleepier. Also, taking a bath is so relaxing that you are already want to sleep with the thought of it alone.
Progesterone, on the other hand, starts to rise after ovulation. Progesterone is soporific, meaning that it has a sedative effect. This increases a woman’s need for sleep. If you don’t take the time to get the extra rest, you probably will end being sleep deprived at the end of the cycle. You will get moody, unmotivated, have a lack of energy and maybe even depressed. These symptoms are also associated with premenstrual mood syndrome (PMS).
Your progesterone levels start to drop again just before your period. According to Kathryn Lee, Ph.D., sleep researcher at the University of California, San Francisco, if your progesterone levels drop gradually, you probably won’t have any sleeping problems. However, if your progesterone drops dramatically, you are probably awake the whole night. The rapid drop in the hormone progesterone is often associated with premenstrual insomnia.
Sleeping on your period tip: Try to sleep earlier when you are ovulating
You have to acknowledge that your need for sleep will increase in the second of your cycle. Try to sleep more during this period to prevent sleep deprivation. Go to bed 30-45 minutes earlier, which improves premenstrual symptoms. Your partner will thank you for that matter. The chances are that you feel less tired as well the next morning.
Sleeping on your period tip: Take an afternoon nap is possible
You can also increase your sleep hours by taking afternoon naps. Do not take a nap longer than 20 minutes, though, you might even feel sleepier afterward. The best time to take a nap is around 2 p.m. when your energy levels are not high anymore. Avoid napping in the evenings, it can affect your night-time sleep. Try to drink caffeine just before you are going to take a nap. You only feel the effect of caffeine after 15 minutes. Changes are you wake up feeling more energized.
Classic menstrual problems such as cramps, bloating, headaches, heavy bleeding, achy muscles, and pain can lead to sleep problems. It is reported that women sleep worse the days prior and the first few days during their period.
Sleeping on your period tip: Change your sleeping position
How to sleep with your period if you experience menstrual problems? Experiment with different sleeping positions. Minimize pressure on the areas where it hurts. Try sleeping on your back or side instead of your stomach. Use extra pillows or even a body pillow to get more comfortable.
When a woman is ‘’PMS-ing’’, they usually have slower reaction times and feel sleepier during the day. Generally, PMS, premenstrual dysphoric disorder (PMDD), dysmenorrheal, and polycystic ovary syndrome cause sleep problems. Strong cramps can make it difficult to fall asleep and when you finally sleep, you won’t sleep as deep.
Many women feel anxious or depressed around the time of their period. These feelings can also disrupt your sleep.
Sleeping on your period tip: Take medicines to reduce the pain
If the pelvic pain keeps you up at night, when you are on your period. You can consult your doctor about taking Ibuprofen or naproxen. You might also consider a vitamin B complex or magnesium supplement. Not a fan of medicines? Heating pads or intercourse can also relieve pain.
Sleeping on your period tip: Don’t skip the gym
Exercising can help you feel overall physically and mentally better. A daily aerobic workout often blocks the chemicals that cause pain. Furthermore, exercising helps you feel less anxious and get rid of depression. Include physical exercise, such as running, playing tennis or yoga. However, you also need relaxing activities such as meditation.
Suffering from digestive upsets when you are on your period? Menstrual symptoms can include intestinal unrest such as nausea, diarrhea, and indigestion.
Sleeping on your period tip: Avoid heavy meals
It’s tempting to reach for ice cream, chocolate or comfort food when you are on your period. However, if you don’t want to experience digestive problems. Try to avoid heavy meals when you are on your period. Stick to light and lean meals or a light snack such as a banana or almonds instead.
Sleeping on your period
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