Periods can often be uncomfortable, especially when it comes to getting a good night’s sleep. The hormonal changes, physical discomfort, and other symptoms associated with menstruation can interfere with your rest, leaving you groggy and tired during the day. Fortunately, there are several ways to improve sleep quality while on your period. In this blog, we will discuss how periods affect your sleep and share helpful tips on how to sleep better when on your period.
How Periods Affect Sleep
Hormonal fluctuations during your menstrual cycle can significantly affect your sleep. The hormone progesterone, which helps promote sleep, drops just before your period, making it more difficult to fall and stay asleep. In addition, the physical discomfort caused by cramps, headaches, and heavy flow can also disturb your rest. Some common ways periods impact sleep include:
- Temperature Changes: The drop in progesterone can cause a slight increase in body temperature, which may make it harder to fall asleep or stay asleep. Feeling too warm at night can disrupt your sleep cycle.
- Menstrual Cramps: Pain from menstrual cramps can be intense and prevent you from relaxing or finding a comfortable sleeping position.
- Increased Anxiety: Hormonal changes can increase stress and anxiety levels, leading to racing thoughts and insomnia.
- Heavy Flow: Waking up frequently during the night to change your pad can interrupt your sleep cycle, leaving you tired the next day.
With these challenges in mind, here are some helpful tips on how to sleep better when on your period.
9 Tips for Better Sleep During Your Period
- Create a Consistent Sleep Routine
One of the best ways to improve sleep quality is to stick to a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your internal body clock, making it easier to fall asleep, even when you’re on your period.
- Lower the Room Temperature
Since your body temperature naturally increases during menstruation, keeping your bedroom cool can help you sleep better. You can do this by opening a window or using a fan to circulate cool air. Opt for light bedding to prevent overheating at night.
- Manage Menstrual Cramps Before Bed
Pain from cramps is one of the most common reasons for sleep disturbances during your period. Taking pain relievers like ibuprofen or using a hot water bottle can help ease the discomfort and allow you to fall asleep faster.
- Wind Down Before Bed
Taking time to unwind before bedtime can significantly reduce stress and anxiety. Whether it’s reading a book, meditating, or enjoying a warm cup of herbal tea, engaging in calming activities can help your body and mind prepare for rest.
- Dim the Lights
Keeping your bedroom dark sends signals to your brain that it’s time to sleep. Invest in blackout curtains or use an eye mask to block out any unwanted light. You can also reduce lighting an hour before bed to help your body transition into sleep mode.
- Reduce Caffeine Intake
Caffeine is a stimulant that can keep you awake at night, so it’s best to limit your consumption during the day, especially in the evening. Instead, opt for herbal teas that are caffeine-free and have a calming effect.
- Turn Off Screens
The blue light emitted by phones and other electronic devices can interfere with melatonin production, the hormone responsible for regulating sleep. Try to avoid screen time at least an hour before bed. This will give your brain the chance to produce melatonin naturally and prepare for restful sleep.
- Avoid Sugary Foods
Though it may be tempting to indulge in sweets or comfort foods during your period, sugary snacks before bed can disrupt your sleep. Opt for a light, healthy snack if you’re hungry before bed, and avoid alcohol or caffeine, which can also interfere with rest.
- Use the Right Pads for Comfort
Using the right pad can make a big difference in ensuring you’re comfortable throughout the night. Choose a long, super-absorbent pad to avoid frequent changes and reduce the chances of leaks, so you can rest easy knowing you’re protected.
Why Saanchi Pads Are Ideal for Your Period
When you’re on your period, comfort and protection are essential for getting a good night’s sleep. Saanchi pads are designed with comfort in mind, offering superior absorbency and a soft, gentle texture to keep you feeling dry and comfortable throughout the night. Made from high-quality materials, Saanchi pads ensure that you can sleep without worrying about leaks or discomfort, allowing you to wake up feeling refreshed and ready for the day.
