Menstrual insomnia is a thing, and lack of sleep can affect how a person functions daily and deteriorate the mental stability of a person. For this purpose, we compiled five ways through which a person can beat menstrual insomnia.
- Try to have a sleep schedule
During your menstruation, sleeping can get really harder than usual. But you may want to set a sleeping schedule to help you fall asleep faster and more easily.
Health experts usually recommend people have a sleeping schedule in which people go to bed at exactly the same time every day and wake up at the same time, too.
You may think it doesn’t really work for you and that’s exactly why you have trouble sleeping during certain times of the month.
If you have a sleeping schedule and you stick to it, your body will eventually enough get used to the pattern and know for itself when it should go to sleep.
It may not be a success the first time, but it’s worth trying to build a better sleeping habit. Of course, other things like your diet and bedroom environment are also important, but this should be your start.
To make it easier for you, try switching your typical sleeping pattern. Studies indicate that laying on fetal position can ease menstrual pain.
Limiting discomfort during sleep helps you to sleep much faster. Still, you could get quality sleep as a result.
Per an article on Medical News Today, sleeping on your side and tucking the legs towards your chest helps to relax the abdominal muscles
- Try to avoid napping during the day
Likewise, you also want to try to avoid falling asleep during the day. If you have already set a schedule in which you only sleep fully at night, try to avoid napping during the day, no matter how tired you are.
If you keep going and the tiredness accumulates, this should help you to fall asleep more easily at night. So, again, try your best to stick to the sleeping schedule that you have made.
However, if it’s not possible to avoid falling asleep during the day, another course of action you could take is to shorten the time you sleep at night.
Since you already napped anyway, and you still feel quite fresh during the night, you could push back your sleeping schedule, in medieval times, it was common for people to sleep twice a day, around 4 hours each session. There you have it.
- Try to skip the caffeine
The hormonal fluctuations that you experience during menstruation can make sleep really hard to come by, so, it would be best to avoid caffeinated drinks as much as possible.
If your menstrual insomnia tends to get really bad, you might want to consider skipping caffeinated drinks altogether. Having caffeine during the day can only keep you awake later in the night and this will make falling asleep even harder.
How? Too much caffeine in your system makes you jittery, preventing you from sleeping. It also increases your heart rate and instances of diarrhea.
Besides, as per an article on the Eating Well online publication, caffeine consumption elevates the acidity level in your stomach, which in turn intensifies menstrual discomfort.
Even if you drink your caffeine in the morning, you may still experience insomnia, so it would be better to skip it altogether during this time.
Coffee definitely is a strong caffeinated drink alongside energy drinks, but even black tea can keep some people awake longer than usual.
If you are worried about your energy levels during the day, try to have a single apple in the morning instead. Apples can give you energy first thing in the morning!
- Try to avoid spicy foods
When you are near or on your menstruation, you may feel a bit out of control when it comes to the things you want to eat. Some people find themselves craving spicy and greasy foods on their PMS.
Some people find the cravings last throughout their menstruation, too. But following these cravings might actually make it harder for you to fall asleep later. This is especially the case with spicy foods.
It is because spicy foods tend to increase our body’s temperature. Depending on where you are in the world, the heat from eating spicy foods can last for a long time with you, effectively preventing you from falling asleep easily.
There’s nothing wrong with eating what you want, especially during your period, but try to limit your intake so you can have quality sleep during your menstruation. If you feel hot in bed, turn the AC on.
- Set your room temperature to a comfortable degree
For a lot of women, when the time for their menstruation is coming, their bodily temperatures tend to fluctuate rather quickly. For one, the body can often feel simply hot. Hot. Hot.
Even though you think you don’t usually get hot that easily, for some reason, during this time you feel hotter than usual.
It is because your hormones are messing around, so, it is important to keep your bedroom’s temperature nice and comfy when you are about to go to bed. People find it harder to fall asleep when their body feels too much heat.
Your bedroom needs to be cool to counter the heat you are feeling internally. Per an article on the Sleep Score website, keeping your bedroom temperature at 60-68 degrees F is ideal.
So, don’t skim off the air conditioner. You don’t need to set it really low and turn your bedroom into a fridge. You just need to really let the room’s temperature comfortable enough for you.
Still, you may need to keep yourself also cool by taking a warm shower and using essential oils to calm your supercharged endocrine system.
If it helps, you can also try sleeping naked to feel cooler during sleep.
To summarize everything, we discussed how menstrual insomnia is a thing and can be managed in the five provided ways. We hope that the methods we provided are beneficial for you and that you can beat menstrual insomnia.
How Can I Fall Asleep Faster On My Period?
It is no secret that menstrual cycles can affect a woman’s sleep patterns. Many women experience difficulty falling asleep during their period due to hormonal changes, discomfort, and other factors. Lack of sleep can lead to irritability, fatigue, and a decrease in productivity. Therefore, finding ways to fall asleep faster during this time is crucial for maintaining overall well-being. In this paper, we will discuss some tips and strategies that can help women fall asleep faster on their period.
1. Exercise and Relaxation Techniques
Regular exercise and relaxation techniques like yoga or meditation can help reduce stress and promote better sleep. During menstruation, the body produces higher levels of the stress hormone cortisol, which can interfere with sleep. Engaging in physical activity and relaxation techniques can help lower cortisol levels and promote relaxation, making it easier to fall asleep.
2. Create a Comfortable Sleeping Environment
Creating a comfortable sleeping environment is crucial for falling asleep faster. During menstruation, women may experience discomfort and pain, making it challenging to find a comfortable sleeping position. Investing in a good quality mattress, pillows, and bedding can make a significant difference in promoting better sleep. Additionally, keeping the bedroom dark, cool, and quiet can also aid in falling asleep faster.
3. Use Heat Therapy
Many women experience menstrual cramps and abdominal discomfort during their period. Applying heat to the lower abdomen can help alleviate pain and promote relaxation, making it easier to fall asleep. A heating pad or hot water bottle can be used for heat therapy. It is essential to ensure that the heating device is not too hot, as it can cause burns.
4. Try Herbal Remedies
Certain herbal remedies have been found to have a calming effect on the body, which can help promote better sleep during menstruation. Chamomile, lavender, and valerian root are some herbs that are known for their sleep-inducing properties. These can be consumed in the form of tea or taken as a supplement. However, it is essential to consult a doctor before trying any herbal remedies, especially if on any medication.
5. Avoid Stimulants
Caffeine, nicotine, and alcohol are known to interfere with sleep. During menstruation, the body is already going through hormonal changes, and consuming these substances can exacerbate sleep difficulties. It is best to avoid caffeine and nicotine in the late afternoon and evening as they can stay in the body for several hours. Instead, opt for decaffeinated drinks and herbal teas.
6. Consider Menstrual Products
Using the right menstrual product can make a significant difference in promoting better sleep. For instance, tampons or menstrual cups can be more comfortable to sleep with than pads as they do not move around or cause discomfort. Additionally, some menstrual products are designed to provide extra comfort and absorbency during the night, such as overnight pads or period underwear. Choosing the right product can help reduce discomfort and promote better sleep.
7. Practice Good Sleep Hygiene
Practicing good sleep hygiene is essential for falling asleep faster on your period. This includes maintaining a consistent sleep schedule, avoiding screens and stimulating activities before bedtime, and creating a relaxing bedtime routine. Following these habits can signal the body to wind down and prepare for sleep.
In conclusion, falling asleep faster during menstruation can be challenging, but it is not impossible. By incorporating these tips and strategies into your routine, you can promote better sleep and alleviate discomfort during your period. It is essential to listen to your body and find what works best for you. If sleep difficulties persist, it is advisable to consult a healthcare provider for further guidance. With proper self-care and a little effort, women can overcome sleep difficulties and maintain overall well-being during their period.
