Getting proper sleep could be a challenge during periods due to hormonal fluctuations and many other reasons. Most women have trouble sleeping during menstruation. Menstruation is an unavoidable aspect of a woman's life. Cramps, headaches, sleeplessness, breast pain, and heavy blood flow; these menstrual symptoms may make it difficult to sleep. Certain sleeping positions might help ease the painful cramps and let you have a better night. Women report worse sleep during and just before their menstruation for many reasons, but one of the main reasons is menstrual cramping. It’s not just pain and other physical symptoms that make it hard to fall asleep; hormonal changes that happen during and before menstruation can also affect the sleep of a menstruating person.
Check out some of the best positions to sleep in during periods at night in order to wake up refreshed and ready to face the next day of your period.
These are not magical positions to sleep in, but you will indeed feel comfortable during your periods.
Sleeping in the fetal position:
Some Doctors recommend sleeping in a fetal position to reduce menstrual cramps. The fetal position is similar to that of the foetus in the womb. In view of the fact that lying on your side reduces pressure on the abdominal muscles and provides you with much-needed relief from period cramps. Sleeping in the fetal position not only reduces pressure on the abdominal muscles but also helps prevent leakage.
Sleeping on your back:
It can be highly relaxing to lie on your back, as it reduces pressure on the uterus but sometimes also increases blood flow. Use a heating pad on your back while lying on your back for some time.
Sleeping in the child’s pose position:
Many women feel weird as a child's pose is a yoga pose, but there are some out there who sleep in this position. Child's pose helps to ease cramps and back pain. It can be an effective way to reduce cramps, especially when it comes to poses that involve folding in a way that releases your lower back.
Sleeping with a pillow between the knees:
A pillow between your knees for side sleepers or beneath your knees while sleeping on your back can help reduce the discomfort and let you rest. Make sure to add a comfortable pillow beneath your neck for support.
What sleeping positions should you avoid?
Lying on your stomach during your period is a bad idea, as the position puts pressure on your abdomen and forces your uterus to contract more than usual, emptying the inner layer of the uterus rapidly, which results in a bigger bleed that night.
The easiest way to find a sleeping position to relieve period cramps is by listening to your mind. If you find yourself restless during your period, figure out which position makes you feel uncomfortable, and eventually you will know which is the best position to sleep in.
Here are a few more tips that will help you have a comfy night:
Yoga: According to research, Yoga can help reduce pain related to menstrual pain. Stretching for some time before bed can ease your body into relaxation for a good night's sleep.
Change pad: Change your pad shortly before going to bed to get the most absorption out of your overnight pads.
Heat therapy: If you experience menstrual cramping or back pain, try a heating pad, as it is a great tool to relieve period cramps. Just be careful; do not apply it directly to your skin or fall asleep while using it.
Relax before sleeping: Many women experience mood swings and, most commonly, negative mood symptoms in the days leading up to their period. If stress is keeping you up at night, listen to calm music, read a book, or take a hot water bath as it helps relax the muscles causing cramps.