According to the Oxford dictionary, a period is defined as a flow of blood and other material from the lining of the uterus. It lasts for a few days and occurs in sexually mature women who are not pregnant at intervals of about one lunar month until the menopause. During these few days, girls or women face a lot of issues including getting a non-peaceful sleep. Research studies reveal that around 70% of the women experience sleep unrest for at least two to three days during their periods. Women with PMS and PMDD often sleep too little or too much, and even women with mild symptoms may be tired or experience insomnia before and during their period. The exact cause of these sleeping problems is not fully understood, but given how central sleep is to physical and mental health, it’s important to know about the menstrual cycle and sleep and how to best sleep on your period. So here we list down some simple yet do-able tips which can help you to get a better and sound night’s sleep on your period days.
# Deal With CrampsCramps are dreadful pains which a girl suffers during her menstruating days. As soon as you feel the pain use a hot water bottle or an herbal peppermint tea to get quick relief. Even if you don’t feel the cramp pains before you climb into bed, take a hot water bottle to bed with you anyway. This will relax your muscles to lessen the pain and this will give you a deep sleep.
# Opt For Soft, Breathable Period CareMedically it is not advised to use synthetic, non-organic and perfumed sanitary pad can develop irritation on and around your vaginal area. The usage of such products can lead to itching and discomfort. Always opt for organic 100% cotton sanitary pad which is soft and breathable to get a restful night’s sleep.
# Get Into a ‘Bedtime Routine’It is always advised to wear some cozy, lose and breathable sleepwear during the night on your period days. This will make you feel relaxed and calm even in your mood swings.
# Give Up GadgetsAlways make it a habit to retire your mobile, laptop, computer, tablets, kindle etc an hour before you go to bed during your period days. These technological radiations emit blue wavelength light which can be harmful to your mind on your already harrowing days.
# Calm Your Breathing
Breathing patterns do affect your sleep during your period days. Take a deep and full breathe to slow down your heart rate, and restore a level of calmness. This helps you fall asleep quickly without any worries.
# Yoga
Studies show that yoga can help reduce pain associated with menstrual cramping. Doing a few stretches before bed can ease your body into relaxation for sleep.
# Keep your bedroom coolHormones that elevate your body temperature during parts of your cycle might make falling asleep difficult. Keep your bedroom between 60-68 degrees for a cool sleeping climate.
Stages of the Menstrual Cycle?The menstrual cycle has four stages: - Menstrual phase: This phase starts on the first day of monthly bleeding, often known as your period. During this time, the body discards the extra lining of the uterus that was formed in preparation for pregnancy. On average, it lasts for about five days.
- Follicular phase: This involves the development of an egg cell inside a follicle within the ovaries, and it starts on the first day of your period and typically lasts for 13 days.
- Ovulation phase: In the ovulation phase, a mature egg is released by the ovary. In a 28-day cycle, this normally happens on day 14.
- Luteal phase: This phase lasts for around two weeks after ovulation. If a woman does not become pregnant, the luteal phase ends with menstruation and the start of a new cycle.