Sleep Like a Baby During your Period with These Handy Tips

Better Sleep

The menstrual cycle is the period in which the body prepares for the event of pregnancy. It begins on the first day of your period (when estrogen and progesterone levels are low) and ends on the first day of your next period. In most cases, the menstrual cycle lasts 28 days. This phenomenon can repeat around 500 times throughout your reproductive life! And it usually ends with the last menstruation, known as menopause. The menstrual cycle has the following four stages:

  • Menstrual phase. This phase starts with the first bleeding and lasts from 2 to 7 days. As there was no pregnancy or embryo implantation, the body discards the extra lining of the uterus.
  • Follicular phase. The second phase of the menstrual cycle takes place between menstruation and ovulation. It typically lasts around 12 days and entails the development of an egg inside the ovaries.
  • Ovulation phase. The ovary releases a mature egg. If a sperm doesn’t fertilize the egg within 24 hours, it will age and will no longer be fit to be fertilized.
  • Luteal phase. The fourth phase happens 2 weeks after ovulation. If there is no pregnancy, the luteal phase ends with your period and the start of a new cycle.

 

Sleep Like a Baby During your Period with These Handy Tips

Hormonal changes

Changes in the production of hormones influence each stage of the menstrual cycle. Estrogen and progesterone increase during the follicular phase and after ovulation. Yet, if there is no pregnancy, these hormones will pretty much return to normal near the end of the luteal phase.

Progesterone and estrogen also influence other systems in your body. The decline in these hormones leads to a wide range of physical and hormonal changes such as fatigue, irritability, cramps, changes in appetite, acne, and many others. Around 90% of women report feeling some sort of change at the onset of their period. When the symptoms are quite uncomfortable and numerous, this is known as PMS (premenstrual syndrome). PMS symptoms can persist throughout pregnancy.

How to get a good night’s sleep during your period

Changing hormone levels cause difficulty falling asleep and sleep interruptions, particularly if you deal with PMS. Researchers found that sleep issues worsen in the fourth phase of the menstrual cycle (the luteal phase) when PMS arises. Mood changes (depression and anxiety), painful cramps, and digestive symptoms are some of the factors that contribute to a decline in sleep quality and quantity. If you are looking for ways to get a good night’s sleep during your period, here are some useful tips.

Before your period

A week or so before your period, take some measures to manage PMS, for instance:

  • Exercise regularly. Feeling depressed and anxious before your period is common. This can keep you awake at night. So, if you are physically able to, do some exercise — 20 or 30 minutes a day to boost your mood and sense of well-being.
  • Stick to a healthy diet. Eating fatty and salty food is very tempting, but note that constipation, diarrhea, and nausea tend to happen in PMS. Eating these kinds of foods can exacerbate your symptoms. The best course of action is to eat lightly and avoid fatty, salty, and sugary foods before your period starts.
  • Drink plenty of water. Dehydration around your period causes discomfort and cramps. As estrogen and progesterone levels drop, your body retains more water, which can cause bloating, constipation, and gas. Drinking plenty of water helps. Around 10 glasses a day can do the trick.
  • Take your medicines and supplements. If your doctor has prescribed any medicines or supplements to help you cope with PMS and get proper rest, don’t forget to take them.

During your period

Make yourself as comfortable as possible by dealing with any symptoms and prioritizing sleep quality and quantity.

  • Alleviate cramps. Some women experience so severe cramps that they wake up at night in pain. If this is your case, consider taking over-the-counter pain relievers and placing a warm water bottle or heat wrap on your abdomen. Sleeping in a fetal position also helps as it takes the pressure off your abdominal muscles.
  • Use comfortable products. Certain period products contain fragrances or chemicals that cause discomfort (itchiness and clamminess). Use products that are comfortable during the day and night. If your period is heavy and you bleed a lot, get comfy nighttime-use absorbent pads. Still worried about staining the sheets? Then, covering your mattress with a pad or protector could be useful!
  • Practice sleep hygiene. There are so many ways to do this. You can start by creating a consistent nightly routine and going to sleep at regular times every night. Optimize your sleeping environment so it is as comfortable as possible (dim lights, tidy up your bedroom, and get a comfy mattress and pillows). Limit your daily caffeine and alcohol intake. Unplug from electronics at least 30 minutes before bedtime and dedicate the remaining time to unwind.
  • Try relaxation techniques. During these 30 minutes of unwinding, try some relaxation techniques to de-stress and clear your mind before sleep. There are many techniques to relax your mind and body such as yoga, visualization, mindful breathing, and meditation.

Sleep like a baby with Beginning.com

Immerse yourself in our Zen Period sound journeys. Each journey is an unparalleled sound therapy experience featuring nature sounds, instrumental music, and relaxation techniques. This formula helps you fully relax and optimize your mind for a peaceful slumber.

Sleep Like a Baby During your Period with These Handy Tips

Menstrual Cycle

The menstrual cycle is the period in which the body prepares for the event of pregnancy. It begins on the first day of your period (when estrogen and progesterone levels are low) and ends on the first day of your next period. In most cases, the menstrual cycle lasts 28 days. This phenomenon can repeat around 500 times throughout your reproductive life! And it usually ends with the last menstruation, known as menopause. The menstrual cycle has the following four stages:

  • Menstrual phase. This phase starts with the first bleeding and lasts from 2 to 7 days. As there was no pregnancy or embryo implantation, the body discards the extra lining of the uterus.
  • Follicular phase. The second phase of the menstrual cycle takes place between menstruation and ovulation. It typically lasts around 12 days and entails the development of an egg inside the ovaries.
  • Ovulation phase. The ovary releases a mature egg. If a sperm doesn’t fertilize the egg within 24 hours, it will age and will no longer be fit to be fertilized.
  • Luteal phase. The fourth phase happens 2 weeks after ovulation. If there is no pregnancy, the luteal phase ends with your period and the start of a new cycle.

 

Sleep Like a Baby During your Period with These Handy Tips

Hormonal changes

Changes in the production of hormones influence each stage of the menstrual cycle. Estrogen and progesterone increase during the follicular phase and after ovulation. Yet, if there is no pregnancy, these hormones will pretty much return to normal near the end of the luteal phase.

Progesterone and estrogen also influence other systems in your body. The decline in these hormones leads to a wide range of physical and hormonal changes such as fatigue, irritability, cramps, changes in appetite, acne, and many others. Around 90% of women report feeling some sort of change at the onset of their period. When the symptoms are quite uncomfortable and numerous, this is known as PMS (premenstrual syndrome). PMS symptoms can persist throughout pregnancy.

How to get a good night’s sleep during your period

Changing hormone levels cause difficulty falling asleep and sleep interruptions, particularly if you deal with PMS. Researchers found that sleep issues worsen in the fourth phase of the menstrual cycle (the luteal phase) when PMS arises. Mood changes (depression and anxiety), painful cramps, and digestive symptoms are some of the factors that contribute to a decline in sleep quality and quantity. If you are looking for ways to get a good night’s sleep during your period, here are some useful tips.

Before your period

A week or so before your period, take some measures to manage PMS, for instance:

  • Exercise regularly. Feeling depressed and anxious before your period is common. This can keep you awake at night. So, if you are physically able to, do some exercise — 20 or 30 minutes a day to boost your mood and sense of well-being.
  • Stick to a healthy diet. Eating fatty and salty food is very tempting, but note that constipation, diarrhea, and nausea tend to happen in PMS. Eating these kinds of foods can exacerbate your symptoms. The best course of action is to eat lightly and avoid fatty, salty, and sugary foods before your period starts.
  • Drink plenty of water. Dehydration around your period causes discomfort and cramps. As estrogen and progesterone levels drop, your body retains more water, which can cause bloating, constipation, and gas. Drinking plenty of water helps. Around 10 glasses a day can do the trick.
  • Take your medicines and supplements. If your doctor has prescribed any medicines or supplements to help you cope with PMS and get proper rest, don’t forget to take them.

During your period

Make yourself as comfortable as possible by dealing with any symptoms and prioritizing sleep quality and quantity.

  • Alleviate cramps. Some women experience so severe cramps that they wake up at night in pain. If this is your case, consider taking over-the-counter pain relievers and placing a warm water bottle or heat wrap on your abdomen. Sleeping in a fetal position also helps as it takes the pressure off your abdominal muscles.
  • Use comfortable products. Certain period products contain fragrances or chemicals that cause discomfort (itchiness and clamminess). Use products that are comfortable during the day and night. If your period is heavy and you bleed a lot, get comfy nighttime-use absorbent pads. Still worried about staining the sheets? Then, covering your mattress with a pad or protector could be useful!
  • Practice sleep hygiene. There are so many ways to do this. You can start by creating a consistent nightly routine and going to sleep at regular times every night. Optimize your sleeping environment so it is as comfortable as possible (dim lights, tidy up your bedroom, and get a comfy mattress and pillows). Limit your daily caffeine and alcohol intake. Unplug from electronics at least 30 minutes before bedtime and dedicate the remaining time to unwind.
  • Try relaxation techniques. During these 30 minutes of unwinding, try some relaxation techniques to de-stress and clear your mind before sleep. There are many techniques to relax your mind and body such as yoga, visualization, mindful breathing, and meditation.

Sleep like a baby with Beginning.com

Immerse yourself in our Zen Period sound journeys. Each journey is an unparalleled sound therapy experience featuring nature sounds, instrumental music, and relaxation techniques. This formula helps you fully relax and optimize your mind for a peaceful slumber.

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