#PeriodSleep

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14 Ways to Sleep Better on Your Period

Your menstrual cycle can bring about several discomforts and disrupt your sleep patterns. It's not unusual to experience symptoms like stomach cramps, mood swings, irritability, breast tenderness, backaches, and headaches during this time. But why do these discomforts and pains occur?

Following ovulation, the body starts producing progesterone, which can induce drowsiness. A few days before the period begins, progesterone levels decrease, causing difficulty in falling asleep. Menstruation also leads to an increase in body temperature, raising it by half to a full degree higher than usual. This results in discomfort from excessive body heat, excessive sweating, and occasionally, insomnia.

A good night's sleep is crucial for both physical and mental well-being. When sleep is disturbed, it can affect mood, concentration, and work performance. Here are 14 tips to improve sleep quality during your menstrual cycle.

14 Tips for Improving Sleep Quality During Your Menstrual Cycle

Establish a bedtime routine: Dedicate time to unwind and relax before sleep by engaging in activities like taking a bath, reading a book, or using lavender essential oils.

Limit screen time: Avoid using electronic devices before bed as the blue light can interfere with your sleep. Try to disconnect and create a calming atmosphere.

Use heating pads or ice packs: Apply heat or cold therapy to alleviate menstrual cramps and promote muscle relaxation.

Practice breathing exercises: Slow, deep breathing techniques can help reduce anxiety and promote relaxation before sleep.

Try meditation: Engage in meditation practices to lower stress levels, distract from physical discomfort, and promote a peaceful state of mind.

Watch your late-night eating: Avoid going to bed on a full stomach, especially with foods high in sugar and salt, which can cause bloating and discomfort.

Track your sleep patterns: Use sleep tracking apps to monitor your sleep quality and identify patterns or trends that may affect your sleep during your menstrual cycle.

Address menstrual pain: Take over-the-counter painkillers, such as ibuprofen, at the onset of cramps to manage discomfort and promote better sleep.

Incorporate stretching exercises: Gentle stretching or yoga can help alleviate premenstrual symptoms and promote relaxation.

Stay active during the day: Engage in physical activity or light exercise, such as walking or gentle stretching, to increase body temperature and induce tiredness before bedtime.

Limit caffeine intake: Reduce or avoid consuming caffeine, especially in the afternoon and evening, as it can interfere with sleep and exacerbate anxiety.

Wear comfortable underwear: Choose soft, supportive, and breathable period panties to ensure comfort and protection during the night.

Find a comfortable sleeping position: Experiment with different sleeping positions, such as sleeping on your side or using pillows for added support and warmth.

Self-massage: Massage your lower abdomen and back with your preferred oil, such as cinnamon, rose, or clove oil, to relieve muscle tension and ease menstrual cramps.

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So, whether you experience a light sprinkle or a super-heavy flow each month, Beautikinihas got your back. You can shop our full range of period underwear here.