“Managing better sleep during periods can help alleviate the painful cramps, improve your mood, reduce fatigue and discomfort, and make the period cycle more comfortable.” That means ladies, sleeping more is the key to tackle almost all menstrual problems. In fact, some women might want to sleep more than normal during their menstrual cycle.
Full Answer
Should you rest more during your period?
Catch plenty of ZZZs: Period fatigue is real and it can be further impacted by period pain. If you're feeling tired during your period, getting good rest can help your body and mind repair. Aim to get at least 8 hours of sleep a night, especially while on your period.
Why am I sleeping so much during my period?
During the second half of the menstrual cycle, around the time women start experiencing symptoms of PMS, estrogen levels peak and then fall quickly – causing you to feel tired or sluggish.
Do you tend to sleep more on your period?
Losing blood when menstruating is another possible cause of tiredness and might be a reason why you feel like you need more sleep during your period, especially if you suffer from particularly heavy periods.
Why do I sleep 12 hours on my period?
PMS can cause some women to sleep much more than normal. Fatigue and tiredness around their period, as well as mood changes like depression, may lead to sleeping too much (hypersomnia).
Do you need more calories on your period?
So, in the end, while we may feel hungry just before, or during, our periods for several societal, physiological, and psychological reasons, we do not need to consume more Calories.
How much blood do you lose on your period?
Usually, menstrual bleeding lasts about 4 to 5 days and the amount of blood lost is small (2 to 3 tablespoons). However, women who have menorrhagia usually bleed for more than 7 days and lose twice as much blood.
How do you fight period fatigue?
How to fight pre-period fatigueCreate a healthy bedtime routine. This is especially important in the days leading up to your period. ... Focus on foods with less sugar. ... Prioritize your workout. ... Try Chinese medicine. ... Keep your bedroom cool. ... Stay hydrated. ... Try relaxation techniques.
Does being on your period make you heavier?
It's normal to gain about three to five pounds during your period. Generally, it will go away a few days after your period starts. Period-related weight gain is caused by hormonal fluctuations. It may be the result of water retention, overeating, sugar cravings, and skipping workouts due to cramps.
How can I stop period fatigue?
Tips for fighting fatigueCreate a healthy bedtime routine. This is especially important in the days leading up to your period. ... Focus on foods with less sugar. ... Prioritize your workout. ... Try Chinese medicine. ... Keep your bedroom cool. ... Stay hydrated. ... Try relaxation techniques.
How long does period fatigue last?
This lasts for up to seven days, but the duration can vary from person to person. However, one common symptom that develops in most women who are menstruating is fatigue, as they complain of persistent tiredness and lack of energy.
How do you fight period fatigue?
Tips to Fight Premenstrual FatigueEat Healthy Food. Eating healthy food throughout the day will boost your energy and help reduce fatigue. ... Move Your Body. ... Relaxing Bedtime Routine. ... Vitex or Chasteberry Supplements. ... Acupuncture.
Can heavy periods make you tired?
Menorrhagia may decrease iron levels enough to increase the risk of iron deficiency anemia. Signs and symptoms include pale skin, weakness and fatigue.
What is the average age to start your period?
Did you know the average age of starting your periods has changed? A 100 years ago, 16 was the average age for a girl to get her first period in the UK but now this has dropped to just 12! Incredible!
Why is it so hard to sleep?
It can be difficult to sleep if you are experiencing physical symptoms like menstrual cramps and bloating and it can be near impossible to wind down if you're feeling anxious or irritated about the events of the day.
What hormone makes you sleepy?
On the other hand, some women might have an oestrogen dominance which means that there won't be enough of that drowsy hormone, progesterone, to make them feel sleepy and ready for bed. Serotonin can also be relevant in this situation, as it plays a role in creating your sleep hormone, melatonin.
Why do I feel tired when I have low progesterone?
Actually, both hormones are quite low at this point so, even if your progesterone isn't dominant, you are likely to feel tired due to the lower oestrogen. What's more, this drop in oestrogen can also reset your internal thermostat higher so you feel warm faster, like a mini menopause!
Does progesterone affect sleep?
If the ratio of these hormones becomes skewed as they fluctuate throughout the month, this can affect your energy levels and sleep. In the week before your period, progesteron e levels tend to be higher than oestrogen, so you may be more likely to feel low in energy during this time.
Can you get tired during your period?
Low energy and disrupted sleep are common period symptoms, and it seems that 76% of you agree. If you struggle with tiredness regularly, it might be worth getting tested for iron deficiency or upping your intake of magnesium, especially during your period.
What to do if you have a period and can't sleep?
If your period symptoms severely impact your ability to sleep (and general quality of life), make an appointment with your doctor. Often, intense symptoms signal a major imbalance between estrogen and progesterone that your healthcare practitioner can help you address, Scott says. Your doc may recommend birth control, which can balance your hormones and, in turn, help treat insomnia.
What to do before bed when you have your period?
Taking a warm bath before bed when you have your period can make it easier to sleep.
What hormones affect sleep during a period?
Two hormones in particular play a major role in sleep throughout your cycle: estrogen and progesterone. Hormonal fluctuations during your monthly cycle can affect how well you sleep.
Why do women sleep in fetal position?
Jennifer Wider, MD, tells Glamour that many women report the fetal position helps ease cramps, as it allows muscles around your abdomen to relax. (Because your legs are squeezed together in this sleep position, you're less likely to leak—a bonus of snoozing this way.)
Why does my temperature go up after ovulation?
(This occurs because the progesterone made by the egg you release produces heat to create an environment more conducive to baby-growing.)
How does estrogen affect sleep?
Hormonal fluctuations during your monthly cycle can affect how well you sleep. “Progesterone stimulates the neurotransmitter GABA, which helps you relax and fall asleep," says Scott. Estrogen, meanwhile, helps you stay asleep.
How many women report poor sleep during their periods?
30% of women report poor sleep during their periods.
How to keep your period from waking you up?
If you're still experiencing trouble sleeping due to cramps, other ways to keep your period from waking you up are taking ibuprofen or naproxen starting a few days before your period to reduce the pain.
Does your period have to be in the way of your sleeping?
With the right care, your period doesn't have to get in the way of your sleeping or waking life.
Can you sleep during your period?
It seems simple enough, but you might not know how to sleep on your period. And that's because sleeping during that week is not without its challenges. First of all you could run into leaks, especially if you don't have the right kind of overnight protection. Then, there's the issue of cramps keeping you up all night in pain. But it turns out you can combat both of these issues by sleeping in the correct position while you're on your period.
Why is it so hard to sleep during my period?
The pain, discomfort and fear of leakage make it hard to sleep peacefully. If you are wondering how to sleep well on your period, here are some simple things you can follow for a better night’s sleep.
How to get your period to feel better?
Exercise, yoga and meditation are excellent ways to boost your energy and mood. Keep yourself active during the day and you will sleep peacefully at night. 3. Eat Properly. You can feel bloated and nauseous during your period. Indigestion and diarrhea are also commonly experienced.
Why is it important to have a comfortable room temperature during your period?
Having a comfortable room temperature is necessary for peaceful sleep. During your period, the core body temperature increases a little bit due to hormones, and this can be a reason for disturbed sleep. Keeping the room temperature around 60 to 70°F can decrease your body temperature and improve the sleep quality.
Can cramps disrupt sleep?
Muscle cramps and pains can disrupt sleep while you are menstruating. Try to change your usual sleeping position and make yourself comfortable with the help of pillows or cushions.
Can you sleep on your period?
If you are worrying too much about how to sleep on your period and have a lot of anxiety about getting stains, you will not be able to get sound sleep. Proper rest and sound sleep are necessary for your health. Try to keep yourself relaxed and don’t get stressed about stains.
Can you take a tempon out at night?
It is very tempting to use a tempon at night, but the best thing is to take the tempon out before going to bed, as the tempon should be changed every 4 hours, or it can lead to toxic shock syndrome which can be dangerous. You can use a menstrual cup instead at night but don’t forget to take it out in the morning. 9.
How to improve sleep after period?
Practice proper sleep hygiene. After you treat your period symptoms, there are some other ways that you can improve your sleep hygiene . “Sleep hygiene ” refers to habits and behaviors that contribute to a good night’s sleep. Menstruation affects the quality of your sleep but you can counter the effects with good sleep hygiene . [20]
What to do if you have sleeplessness during your period?
If you find that you have many nights of sleeplessness or that it happens every period, see your doctor. They may be able to help you figure out if there is an underlying problem or figure out additional medical options that might help you sleep better while on your period.
How to get rid of cramps during your period?
Exercise during your period, if you feel up to it. One of the best ways to combat period symptoms is exercise. The release of endorphins may help reduce cramps, relieve additional pain, reduce anxiety, and help you sleep better.
How to help with muscle pain during period?
This will vary depending on the time of year, temperature control in your room, and stage of your period, so try different configurations to see what is best for you. Try using a body pillow while you sleep to help with muscle pain. They help take tension off your muscles. This applies to your bed clothing as well.
How to stop stomach pain at night?
These may cause stomach irritation if taken too much or without food, so take them with a light snack, such as a banana, close to bed time. This will help ensure the pain relief will last through the night so you can sleep. [15]
How to keep track of your sleep?
You may find it helpful to use an app to keep track of your sleeping patterns and other symptoms. Try apps like Period Calendar, Clue, or Glow.
Is it bad to work out too late in the day?
Don’t work out too close to bedtime. Exercising can cause a spike in energy levels, so it will be counterproductive to do it too late in the day.
Insomnia from Hormonal Changes
Your hormones don’t just impact your menstrual cycle. They impact your sleep cycle, too.
Insomnia from Pain
People with chronic illnesses and disabilities have long advocated for more medical research and public awareness about painsomnia. Pain can disrupt your sleep. “When the body is stressed, muscles tense up. Muscle tension is almost a reflex reaction to stress—the body’s way of guarding against injury and pain.
Insomnia from Anxiety about Blood Leaks and Stains
Most women worry about leaking through their panties during their period — at least, that’s what one study found. The period underwear company THINX commissioned a research study. In these surveys, people shared their attitudes about menstruation.
