Here Are the Best Sleeping Positions to Help Period Cramps
When you are on your period, everything seems a little bit more difficult. Exercising is a drag, feeling an ounce of joy seems like a distant memory and eating healthy? Ha, sure. Add fatigue, mood swings, and menstrual cramps, and you can see why periods are dreaded by many. But, getting proper sleep during your period can actually be the toughest task. According to studies, 30% of women have difficulty sleeping during their periods. Lack of sleep equals even worse fatigue, and the vicious cycle continues until Miss Flo has officially left the building. So if the pain of menstrual cramps is keeping you from a good night’s rest, maybe try some of these sleep position hacks.
Why Am I Tired on My Period?
Progesterone is linked to both an increase in body temperature and fatigue – two classic symptoms of premenstrual syndrome (PMS). This is why you may feel exhausted but have trouble sleeping in the days leading up to your period. A drop in body temperature signals that it’s time to sleep. If your hormones are keeping you warmer than normal, it’s harder to naturally drift off.
What Is PMDD?
Premenstrual hormonal fluctuations can lower serotonin secretion, a hormone that regulates the body's sleep cycle. Women with premenstrual dysphoric disorder (PMDD) have more trouble sleeping than women without the disorder. PMDD has been connected to a woman's diminished reaction to melatonin, the hormone that signals your body when to sleep and when to wake up, according to research. This lowered response has the potential to throw off a woman's circadian rhythms, which are the body's natural responses to light and dark that signal sleeping, waking, and other activities.
Sleeping Positions for Cramp Relief
The Fetal Position
Sleeping in the fetal position takes the pressure off the abdominal muscles, as it causes the skeletal muscles around your abdomen to relax. Basically, the less strain there is on your abdomen, the less pain and cramping you will experience. Sleeping in the fetal position can help prevent leakage, too!
Child's Pose
This is similar to the fetal position, but a bit different. Sleeping in a child's pose, which involves folding forward and putting your head on your mattress with your knees curled beneath you, can relieve cramps. This pose is also beneficial for those of you who get headaches during your period. It also helps with sleep induction.
On Your Back
Lying on your back can help, as it enables you to massage your stomach with essential oils that alleviate period pain, such as lavender and cinnamon oil, as you try to get to sleep. We’d also recommend massaging CBD oil to help ease cramps. You can even apply CBD lube directly on your tampon for easier insertion and pelvic muscle relaxation.
Additional Tips
Sleep With a Pillow Under Your Knees
Take a round pillow (not too high), lie down on your back, and keep this pillow under your knees. Ensure that your legs are straight. They should not be higher or lower in height, otherwise, it will affect your overall blood flow. If you don’t have a round pillow, then you can simply roll a towel and keep it under your knees. In a few minutes, you will feel that your muscles are relaxed, and you are at ease.
Keep Your Bedroom at a Comfortable Temperature
Your body normally lowers its core temperature to prepare for sleep. On the other hand, hormone fluctuations can throw a wrench in the works. To assist your body in maintaining a comfortable core temperature, set your thermostat between the optimum temperature for a good night’s sleep which is 18.4ºC.