Did that headline cause you to do a double take? Well, it’s true! Skimping on sleep can make you feel off, but subpar slumber patterns can throw you off your cycle, too. Shifting your body clock affects your reproductive hormones, which influence ovulation and menstruation. Hence, here are some tips and methods for you to get some undisturbed, blissful shut-eye during menstruation.
1. Get Ample Exercise. Working up a sweat makes it easier to fall asleep and promotes deep, restorative sleep. Plus, it may help ease PMS symptoms. Aim to fit in 30 minutes of fitness daily during your period to reap the benefits. Try going on a brisk walk or jog, biking, or taking a group workout class.
2. Get Comfortable. Achy muscles and cramping associated with periods can make you restless. Experiment with different sleeping positions (such as sleeping on your side or your back instead of your stomach) or using extra pillows to help your body get comfortable.
3. Write Down Your Worries. For some women, anxiety and depression may spike during their period, and this stress can keep them awake at night. If that sounds like you, keep a journal on your nightstand and jot down thoughts and worries before you go to sleep, so that you don’t take them to bed with you.
4. Ditch Snacking. You may be craving a large bowl of ice cream or an entire bar of chocolate during your time of month, but if digestive issues plague you during your period, steer away from sugary, fatty snacks that can keep you up at night with indigestion or nausea. If you do need a bite before bed, choose a healthier option, like Greek yogurt or fruit.
5. Use A Hot Water Bottle. If cramps, pain, and bloating keep you awake at night, snuggling up to a hot water bottle may ease the discomfort. For more severe cramps, a warm bath before bed and pain medication like ibuprofen can provide additional relief.
6. Consistency Is Key. When you go to bed at a similar time every night, you give your body ample opportunity to anticipate and prepare for sleep. You will feel sleepy and wakeful at the same times each day. Maintain a consistent sleep schedule and your body is less likely to be affected by menstrual symptoms.
You can get ahead of, and minimize, many of your sleep and menstrual woes if you stick to some good, regular habits and are mindful of what you are eating, drinking, and feeling.
To know more about why women should pledge to#TakeBackSleep and if YOU happen to be sleep deprived, head over to
www.takebacksleep.org to take the Sleep Quiz!
