Worried about leaks at night and might be thinking a lot about how to get better sleep cycle? A better sleep is most important part of a daily routine during period cycle. Female body experience high hormone and mood swings flux during their menstrual cycle, research suggests that a good time of sleep, helps female body to relax and overcome during hard time of the month.
Sleeping cycles are interrupted during period and can be uncomfortable due to period cramps and leaks, but a small change in sleep position can help to tackle. Sleeping in a certain and better position can help reduce pressure on the abdomen, relax pelvic muscles, and support better circulation.
Does PMS affects sleep during period?
Most women feels a harder time to conquer their sleeping and maintain regular sleep time. Some women might feel lazy during day time that encourage sleepier during day in comparison to night. But what can be the reason ?
Hormonal changes during period can affect the body’s temperature control and this might affects sleep quality and time.
Period Insomnia – A term to describe Sleep difficulty
“Period insomnia” is a casual phrase people use to describe difficulty sleeping during certain phases of the menstrual cycle. People with PMS or PMDD tends to experience increased insomnia , poorer sleep quality, and increased daytime tiredness during this week compared to those without the disorders.
What can help in getting better sleep during period ?
Sleep position can help you to get a relaxing and pain free time during period. Making a small adjustment to your sleep position and how the body rests during menstruation can reduce pressure on the abdomen, encourage muscle relaxation, and support more restorative sleep. In this blog, we will discuss some of the sleep positions that can help improve sleep quality during periods.
A part from this, a better diet plan during PMS and period can help your body maintain energy and opposite to that, a bad diet can worsen it. Read our other posts to understand better about diet plans.
8 Foods that might Worsen Your Period Cramps
How To Relieve PMS Mood Swing
Lets learn about sleep position.
Fetal Position
Fetal position is considered one of the most preferred sleep position during period, sleep on the side with knees gently drawn toward the chest can help to reduce cramping and pressure is taken off abdominal muscles.
How to optimize the fetal position:
Use a body pillow for additional support
Keep the curl loose and comfortable, not tightly contracted
Place a pillow between the knees to align the hips and spine
Switch sides periodically if waking during the night
Side Sleeping
Lying on the side reduces abdominal pressure while maintaining a neutral spine position. Many female found this more relaxed and comfortable due to shift positions throughout the night.
Back Sleeping with Knee Support
Although back sleeping or flat lying is not a good option to choose but a little change can make it to reduce cramps for some individuals. Back sleeping distributes weight evenly and prevents the twisting that can happen with other positions.
Place a pillow under the knees to:
Create a slight elevation that may ease bloating
Maintain the natural curve of the lower back
Reduce pressure on the spine
Improve circulation to the pelvic region
Child’s Pose for period cramps
This is considered as Yoga- inspired position and typically not loved by everyone, but some find relief by starting the night in a modified child’s pose. Kneeling with the forehead resting on a pillow, arms extended or at the sides, and hips back toward the heels, gently stretches lower back muscles and encourages deep breathing.
Positions to Avoid During Menstruation
Stomach sleeping puts direct pressure on the uterus and can intensify cramping. The position also forces the neck into an awkward angle and may restrict breathing, particularly problematic when experiencing period symptoms.