Let’s face it—sleeping during your period can feel like an Olympic event. Between period cramps, mood swings, and the discomfort of it all, it’s no wonder many of us struggle to get quality rest.
Why Can’t I Sleep During My Period?
If you’re struggling with insomnia during periods, here’s what might be going on:
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Hormonal Imbalances: Fluctuations in oestrogen and progesterone can mess with your sleep cycle.
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Increased Core Temperature: Your body temperature rises during menstruation, making it harder to fall asleep.
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Pain and Discomfort: From cramps to bloating, physical discomfort is a major sleep thief.
The Best Sleeping Positions for Period Cramps and Back Pain
Let’s talk about strategy. Your sleeping position can make or break your comfort during your period.
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1. The Foetal Position
Curling up on your side with your knees pulled toward your chest is not just cosy—it’s scientifically supported. This position reduces pressure on your abdominal muscles, easing cramps and reducing period back pain.
Sleeping in a foetal position during your periods helps cramps
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2. Lying on Your Back with a Pillow
Place a pillow under your knees to support your spine and alleviate lower back discomfort. It’s one of the best sleeping positions for period back pain.
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3. The Reclined Position
Elevate your upper body slightly with a wedge pillow or by propping up multiple pillows. This can reduce pressure on your abdomen and improve circulation, helping you sleep better.
Natural Remedies for Period Related Sleep Problems
Before you pop a painkiller or scroll through “how to stop period pain immediately,” try these natural hacks:
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- Heat Therapy
A hot water bottle or heating pad can work wonders for soothing cramps and helping you relax.
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- Essential Oils for Better Sleep During Periods
Lavender and chamomile oils have calming properties. Dab some on your pillow or add a few drops to a diffuser before bed.
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- Relaxation Techniques
Breathing exercises, meditation, or gentle yoga can help calm your mind and body.
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- Cuddling
Believe it or not, “Does cuddling help period cramps?” is a valid question. The oxytocin released during cuddling can reduce stress and even relieve some pain.
Relaxation Techniques for Better Sleep on Your Period
Here’s how to wind down:
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- Progressive Muscle Relaxation
Start at your toes and work your way up, tensing and then relaxing each muscle group.
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- Mindful Breathing
Focus on slow, deep breaths. This reduces stress and helps your body transition into sleep mode.
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- Guided Sleep Meditations
Apps like Calm or Headspace have period-specific meditations to lull you to sleep.
The Role of Diet and Lifestyle
What you eat and do during the day can affect your sleep quality.
- Avoid Caffeine and Sugar: These can worsen insomnia during periods.
- Magnesium-Rich Foods: Include nuts, seeds, and leafy greens in your diet to help relax your muscles.
- Stay Active: Gentle exercise like yoga or walking can reduce cramps and improve sleep.
Periods might be a monthly guest, but they don’t have to ruin your sleep. With the right sleeping position, natural remedies, and a sprinkle of self-care, you can reclaim your nights. Sweet dreams, even during shark week!
FAQs About Sleeping on Your Period
1. What’s the Best Sleeping Position for Period Pain?
The foetal position is the gold standard, followed closely by lying on your back with a pillow under your knees.
2. Does Period Pain Get Worse at Night?
Unfortunately, yes. The stillness of night amplifies discomfort, but heat therapy and proper sleeping positions can help.
3. What Natural Remedies Help You Sleep Better on Your Period?
Essential oils, heat therapy, and relaxation techniques are your best bets.
Sources :
NHS: Tips for Better Sleep During Your Period
Healthline: Sleeping Positions and Period Pain Relief
PubMed: The Role of Hormones in Menstrual Insomnia
