Do you have trouble sleeping on your period?
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There is so much happening in our bodies during menstruation and there are all sorts of reasons why sleep could be difficult any night of the month but today we’re chatting about how to get better sleep on your period.
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1. If you’re normally a back or stomach sleeper, try rolling to your side and tucking in your arms and legs. This position takes the pressure off your abdominal muscles and can relieve tension that can make cramping worse!
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2. Hormones that elevate your body temperature during parts of your cycle might make falling asleep difficult. Studies show that under cooler temperatures, our sleep-inducing hormone melatonin jumps which will aid in falling (and staying!) asleep. Try setting your thermostat to 60-68 degrees!
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3. When you go to bed at a similar time each night, including weekends, you give your body ample opportunity to anticipate and prepare for sleep. You will feel sleepy and wakeful at the same times each day! Maintain a consistent sleep schedule and your body is less likely to be thrown out of whack by menstrual symptoms.
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4. So much research is coming out about screen time, blue light and how it affects our minds. Blue light suppresses the production of melatonin which can make falling asleep difficult or not allow you to fall into a deeper level of sleep. Try setting your phone to night mode or using a dimming timer!
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5. Journaling is powerful! Writing your thoughts down enables you to see them, acknowledge them and then give your mind a rest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Yoga has been used for centuries as a means of controlling your body, bringing it back to a grounded state of mind and to help with things like anxiety. Setting aside even 30 minutes just before bed to roll out the mat could be incredibly helpful! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. If you experience cramps or lower back pain, try a warm water bottle or a timed heating pad. This will allow muscles to relax and ease those cramps.
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What helps you get better sleep?