Struggle to rest in your menstrual cycle? These breaks may help to sleep

The pain in the period can make it difficult for you to fall and remain asleep. According to 2023 systematic review A woman’s health in BMC, the quality of sleep and menstruation is associated, especially when pre -menstrual syndrome (PMS) and dysmenorrhea (menstrual cramps and pain) relate to. If you can connect, there are some things that you can do at home to sleep more comfortably at the menstrual cycle.

Why may you fight to sleep during your menstrual cycle

In addition to cramping and back pain, your period consumes a hormone seizure. According to 2023 comprehensive review In the National Library of Medicine, estrogen and progesterone are largely informed. These hormones reach their climax soon from the time they are bleached, but they fall significantly before menstruation. The hormone decline can disrupt your sleep patterns and increase your temperature.

In addition, people with premenstrual disorder It may be the least melatonin In their bodies immediately before and during the period. Since this natural hormone that occurs is the key to falling and staying asleep, the deficit may keep you awake at night.

8 ways to sleep comfortably during the menstrual cycle

Medicines that do not need prescription can often reduce some symptoms of a period. However, as most people with periods know, pain relievers do not provide immediate comfort and can cause stomach problems. The following tips for sleeping in your course All.

1. Run your sleeping position

The best positions to sleep in your cycle are your side or behind you. Sleep may increase your stomach from discomfort at the bottom of your back, which is already affected by the spasms of the period. If you sleep on your side, putting a pillow between your knees can reduce the pelvis and may reduce discomfort. When you are on your back, you may make a small pillow on your back easier. If you should sleep on your stomach, a small pillow on the thigh level may help you stay aligned.

2. Use the heating pillow

Heat therapy For the period of time, help in two ways. First, it helps to relax the muscles of the uterus, and this may reduce cramping. Second, it promotes blood circulation to your genitals, which may also provide pain relief. Use a heating cushion or an electric blanket in the area when you try to sleep; You can place it under your body if you are asleep in the stomach. The side sleepers may benefit from the heating pillow that can be secured around the body with the Velcro.

3. Reducing caffeine, alcohol and sugar eating

Some food and beverage components may increase the insomnia. Not only can the caffeine make you very alert until you fall asleep, but also it Narrow your blood vesselsWhich may make your uterus more. Alcohol and sugar may Inflammation Menstrual symptoms are aggravated, too.

4. Try yoga before bed

Yoga extends It can provide muscle pain relieving. Children’s Hospital in the country It is recommended to do some yoga expansion when you are outside the bathroom or bathroom and your muscles are warm. They say the cobra, cat, cow and fish are especially useful to relieve cramping.

5. Stay wet

basic Change habit, Like drinking more water, it can also lead to Better sleep For people who have periods. Dehydration increases the possibility of muscle cramps and headache. Moreover, when you sleep badly, your body is more likely Extending the water that you will usually keep. This only makes your dryness worse.

6. Eat enough protein and complex carbohydrates

both of them Complex protein and carbohydrates It can help you avoid turbulent sleep during the menstrual cycle. The protein is released, a amino acid that helps your body generate both melatonin and serotonin. Meanwhile, complex carbohydrates regulate blood sugar levels.

7. Run the fan

When estrogen and progesterone decreases before your cycle, the inner temperature can rise. If you are already sleeping, you may be sensitive to this transformation. Try cooling by keeping a fan near your bed.

8. Take a warm shower or bathroom

Relax your muscles before bed can help you to drift to sleep more easily. Good soaking may be released in the bathtub or hot tension in the abdominal and backward muscles and reduces cramping at night.

The bottom line: Quality sleep during the menstrual cycle is possible

You don’t have to have insomnia when you are in your menstrual cycle. Stay familiar with your temperature, Diet habits Moisturizing may help. New technology like Aura episode It may also help you better understand your cycle and temperature. If you suffer from severe pain in an irreplaceable period due to advice at home, talk to your doctor.