Do you frequently stay awake all night because sleep seems impossible during your menstrual cycle?
You’re not alone. This is a common thing that women experience. They have menstrual cramps along with bloating and leakage anxiety. Hence, women face major challenges when attempting to get quality sleep.
However, stable, restful sleep becomes accessible through basic sleeping position during periods pain and suitable strategies.
Why Does Sleep During Periods Seem Impossible? Period Insomnia
Your menstrual cycle creates hormone imbalances, which primarily result from the decline of progesterone that promotes relaxation, thus causing period insomnia. This means:
- Difficulty falling asleep
- Waking up frequently
- Restless sleep
- You feel exhausted, although you spent eight hours sleeping in bed
PMS-associated cramps and headaches, together with back pain and emotional changes, disrupt your sleep patterns.
The result? Upon waking, you feel exhausted with a bad temper and limited energy.
The Best Position to Sleep During Periods
During your menstrual period, you should consider different sleeping position during periods pain that may bring relief.
Your night rest quality depends heavily on which sleeping position you choose. No doubt, having the best position to sleep during periods eases cramps while reducing pressure on your body and stopping leakage occurrences.
1. The Fetal Position
Having your knees drawn close to your chest while lying on your side offers emotional comfort and cramp relief by reducing abdominal muscle strain.
Place your knees on your chest while resting on your side, which reduces your chances of leakage.
2. Lying On Your Side
People who suffer from lower back pain during their period should try this position. In this, you will lay by your side with a knee pillow, which serves as an effective sleep position. Also, it works well in providing support.
3. Avoid Sleeping on Your Stomach
You must avoid sleeping on your stomach. Using this sleeping position amplifies cramp discomfort and offers no relief for back pain or leak problems. Stick to your side or back.
Period Hacks for Sleeping: Make Your Bed a Comfort Zone
You can change a few things and habits to have a sound sleep at night during those days.
1. Pay Attention to Your Pillow
A body pillow or a soft cushion will provide both abdominal and spinal support. Plus, a hot water bottle placed on your lower abdomen can naturally reduce period cramps. For additional comfort, you should place a heated pillow.
2. Invest in a Good Mattress
Having an inappropriate mattress firmness leads to increased pain when you lay down. Using a relatively soft and comfortable mattress with an excellent support system will maintain spinal alignment and reduce stress points in your body.
3. Layer Your Bedding
To decrease leak-related anxiety, you should use dark sheets or place an old towel under yourself. It is one of the best period hacks for sleeping because accidents during nighttime become easier to clean up because of this setup.
4. Cool Down Your Room
A comfortable sleeping position during periods pain and a bedroom temperature between 60–67°F (15–19°C) is a relaxing combo to have a restful sleep throughout the night. Your body has a natural process of temperature reduction during sleep, while a reduced room temperature enables quicker sleep onset.
5. Practice Relaxation Before Bed
Use warm baths, light stretching, and a short meditation to help your body relax. Make sure to steer clear of electronic devices and heavy dietary consumption before your bedtime.
Additional Sleep Tips During Periods
Apart from the sleeping position, consider these period hacks for sleeping also:
- Ginger tea provides hydration, while excess caffeine and sweet fluids should be avoided before bedtime.
- People should wear breathable cotton underwear that provides comfort.
- Protect yourself from midnight accidents by using period panties or overnight pads at night.
- Following a consistent schedule includes establishing set bedtime and wake-up hours.
Try Embrace Sanitary Pads for Better Sleep
Your period-related worry number one remains the concern of leakage occurring during the night. Embrace sanitary pads with their excellent overnight protection capabilities to give you a restful sleep. Moreover, they absorb for maximum protection.
Embrace provides the protection you need to have a peaceful sleep during the night regardless of menstrual flow intensity.
Final Thoughts
No one needs to sacrifice your sleep quality when having periods because proper planning with self-care makes good sleep possible. However, placing your body properly while establishing a comfortable sleeping arrangement gives notable benefits.
Use these period hacks for sleeping in your next period, these tips will surely bring comfort, confidence, and emotional calm during the night hours.
