Do you experience issues with sleeping during periods? Well, you are not an exemption case. There are much more on the boat. As if cramps, muscle pains, headaches, vomiting sensation, and bloating aren’t enough, it is found that about one-third of women experience some sort of sleep issues during their periods.
What is the main reason for the periods messing with the sleep?
Hormones are the main culprit of the sleep issues that arise during the periods. With some idea about the events happening inside your body during the menstrual cycle, you will be able to bring down its impact on your sleeping by taking some appropriate preventive measures.
The menstrual cycle is divided into two main phases, follicular (from the day one of menstruation until the ovulation) and luteal (after ovulation).
In the first phase, before ovulation, the estrogen will be at its highest level. After ovulation, the level of estrogen falls. This can bring about a slight rise in core temperature (about 1°F). For some women, this increase in body temperature can create issues to get proper sleep in the second half of their cycle.
A counteraction will also happen simultaneously, which will bring about all the adverse effects of sleep deprivation.
Right now, the level of another hormone, progesterone, starts to rise as well. This hormone is a soporific, which means it increases one’s urge to sleep. In the event that the woman is not able to react positively to this body’s need of sleep, she may experience all the adverse effects of sleep deprivation, including mood swings, lack of energy, and in some worst cases depression. Now you know from where all the hallmarks of the premenstrual mood syndrome (PMS) come from. Right?
Again, just before your period starts, the level of progesterone, which induces the sleep, will drop. This will present you sleep issues during your period as well.
What are the other factors that affect the sleep during the periods?
Other than the hormones, there are some other factors that hinder your sleep during the periods:
Bloating, backaches, breast tenderness, stomach problems, nausea, headaches, and the cramps can, of course, be the reasons, which lead to sleepless nights when you’re going through your period
Stressing about leakage:
Sound silly, however, this is also a significant reason that affects the quality and quantity of a woman’s sleep during her period.
How to deal with the sleeplessness during the periods?
By taking some measures you can fix the sleep issues during the periods:
Oral contraceptives: Some studies put forward that women who use oral contraceptives have less cycle-related insomnia. However, do this only after consulting your doctor.
Drink plenty of water: Increasing the intake of water will help to eliminate excess sodium. Sodium brings about the water retention and bloating just before and during your period. By eliminating excess sodium, the discomforts happen due to blotting will disappear, thereby, helps to have a good sleep.
Eat calcium-rich food: Studies have shown that daily intake of 1,200 milligrams of calcium brings about a 50 percent decrease in PMS symptoms. Bloating was found to reduce by 36 percent and stress, strain, and anxiety by 46 percent. Besides, calcium has some sedating properties, which can improve sleep quality.
Increase intake of magnesium: Studies have confirmed that magnesium influence one’s mood by escalating the level of serotonin, the soothing neurotransmitter in the brain. Together with calcium, magnesium acts as a good muscle relaxant. This will helps to improve the quality of sleep.
Say no to caffeine and alcohol: It is a general rule not to take alcohol and caffeine during the bedtime, as it hinders with the sleep. Make sure you stay away from these during periods.
Warm compressor: Just before going to bed, press your pelvic region or back or where ever you feel pain with a warm towel or a heating pad or a hot water bottle. This will help to alleviate the cramps and helps to sleep well.
Practice relaxing techniques: Practicing Yoga and meditation will help to bring down the stress, strain, and anxiety to some extent. Do some breathing exercises. This will help to relieve the stress.
Painkillers and sleeping pills: Even though it is not a good practice to have either painkillers or sleeping pills regularly if the back pain and stomach cramps significantly hinder with your sleep you can have it once in a while with the permission of your physician.