Sleep better during your period
Rising body temperature, stomach pain, sadness or agitation… Even though having our periods tires us, sleeping at this period of the cycle is not always easy. To sleep better during our periods, it is important to understand what is happening in our body and to be attentive to it, to remedy it. Our advice in 5 points.
Throughout our menstrual cycle, our internal temperature fluctuates. It is highest during ovulation, and only begins to decrease at the onset of menstruation. But it is still high at this time and disturbs our sleep. Indeed, it is the drop in body temperature that promotes falling asleep when night falls.
My advice: To lower your temperature, take a hot shower before going to bed. The contrast between this hot moment and the temperature of your room, which you will then have to keep cool (around 19 degrees) will help you sleep. You can also drink a hot herbal tea to lower your body temperature (if so), but no later than an hour before bedtime to avoid waking up at night with a full bladder.
Stomach ache and tight breasts
The majority of menstruating women suffer from it during this period of the cycle: the breasts pull, the belly hurts, and sometimes it is accompanied by migraines. A cocktail that does not help find Morpheus.
My advice: You have to look for comfort, find the position that relieves you, by removing or adding pillows, between the legs or under the kidneys. You can also adopt the position of the fetus to reduce the pressure on your abdominals, or make yourself a hot water bottle to place on your stomach or lower back. It effectively relieves pain. Finally, wearing menstrual panties offers much greater comfort than sanitary napkins, due to its softness and absorption time. Also, no need to go and change during the night (as for tampons or cups, they are to be avoided for sleeping ).
If nothing helps, taking an analgesic can be considered before bedtime. However, we must prevent this from becoming a reflex, on the one hand to avoid the side effects of these drugs, on the other hand to avoid addiction and no longer know how to do without.
During menstruation, the rhythm of contraction of our intestinal muscle is modified. You can then have temporary diarrhea or nausea. And that doesn't help you sleep well, of course.
My advice: For a restful sleep, it is generally recommended not to eat too heavy in the evening, and not to go to bed on an empty stomach either. You need to be doubly careful of this rule at this point in your cycle. Eat only foods that you digest well and that regulate transit such as white rice or cooked carrots, cereals and dried fruits. It's up to you to see what makes you feel good without jumping on chocolate.
depression and anxiety
Having your period is often accompanied by mood swings, caused by different hormonal peaks. Two days before ovulation, our estrogen is at its highest and we are happy and full of desire. But just before menstruation, estrogen drops: we are more fragile, exposed to negative emotions. And sleep is harder to find when you have dark thoughts...
My advice: Write down the moments of your cycle in a calendar or using an application: remembering that your hormones play a role in your psychological state will allow you to put things into perspective! Then during this delicate period, practice a relaxing sport such as yoga, walking, or do breathing exercises. And above all, once under the duvet, focus on an idea or an image that soothes you. This is not the time to solve problems, otherwise insomnia guaranteed!
Another trick our hormones are playing on us. This time it is progesterone, displaying a sharp drop during menstruation, which is in question. Because it is a hormone, just like melatonin, which we need to find sleep. Here we are restless tossing and turning in our bed. Conversely, it happens that before our period the progesterone level is too high and that we are tired even during the day.
My advice: Avoid drinking coffee too late in the day, or alcohol, which is also a stimulant. Try to go to bed at regular times a little before your period and then during it. Banish screens one hour before going to sleep because they interfere with falling asleep. Finally read a good book, pamper yourself, and why not test melatonin at this time of the cycle (in pharmacies and without a prescription).