5 Strategies to sleep well during menstruation until morning

When menstruating, there are many things that women often complain about, whether it's due to pain all over the body, mood swings, and insomnia. Even though you are menstruating, make sure you keep getting enough sleep. You don't want to be sleep deprived so that you get tired and fall sick easily. Then how do you keep sleeping during your period comfortable?

Tips for sleeping during menstruation to make it more soundly

In a study conducted by the National Sleep Foundation, quoted from the Reader's Digest page, about 67 percent of women experience severe menstruation, including difficulty sleeping well. Yes, it's not only difficult to sleep, the quality of sleep you have is also less than optimal.

Abdominal cramps, breast pain, and back pain are some of the reasons why many women complain of having difficulty sleeping during menstruation. In addition, your body temperature will also increase during menstruation, which tends to make you restless and uncomfortable throughout the day.

To outsmart these complaints, there are a number of surefire tips that you can try to make sleeping during your period more sound and quality.

1. Set the room temperature to cool

The closer to the first day of menstruation, the production of prostaglandins will increase. The goal is to trigger contractions in the uterus to encourage the shedding of blood. This condition then causes various discomfort in the body, one of which is an increase in body temperature so that it becomes warmer or hotter.

In fact, this higher than normal body temperature can prevent you from sleeping.

Described by dr. Karen Duncan, an obstetrician from New York, United States that one of the reasons someone is easily sleepy is because the temperature of the environment is decreasing (cold). Therefore, increasing body temperature during menstruation will have the opposite role, making it difficult for you to sleep.

In order to create the ideal temperature, make sure your bedroom temperature is between 18-20 degrees Celsius. Apart from helping the body to do its job properly, this ideal temperature also plays a role in adjusting to your body's natural temperature to prevent restlessness throughout the night.

2. Improve your mood

Not a few women who report mood fluctuations, even it feels difficult to hold back emotions during menstruation. Naturally, this is due to a hormonal imbalance in the body before and during menstruation.

That is the reason why your period is easy bad mood , anxiety, and stress. These conditions can make you cranky all day long, making it difficult to sleep well.

Therefore, there is nothing wrong with trying natural ways on the sidelines of a busy life to improve your mood. Starting from routine doing your favorite sport; doing yoga and meditation to practice deep breathing; or doing other interesting activities that can make you feel more relaxed and comfortable to sleep.

3. Choose the most comfortable sleeping position

Pain and cramps in the muscles, stomach, back are annoying, so try experimenting with different sleeping positions and positions than usual. For example, with a sideways position or changing the position of sleep. You can also use extra pillows to help your body feel more comfortable.

It is important to recognize your own body and find the most comfortable position and location to sleep even when menstruating.

4. Watch your food intake

Apart from being marked by pain in several parts of the body, other menstrual complaints that also often occur are nausea, diarrhea, to disorders of the digestive system that make it difficult to sleep well. Why, huh? The main reason is because the role of hormones in the body is unstable before and during menstruation.

So if you pay attention, you will want to eat all types of food while you are menstruating. Well, reconsider the type of food and when you eat it.

We recommend that you avoid eating close to bedtime. You are also advised to limit fatty foods and sugary snacks, especially at night. The reason is, the time and type of food tend to cause indigestion and ultimately make it difficult for you to sleep.

Instead, try increasing your intake of meat, fish, fruit and vegetables, to provide a supply of protein, vitamins and minerals.

5. Go to sleep and wake up at the same time every day

According to one of the division chairs at Weill Cornell Medical College in New York, Margaret Moline, Ph.D., sleep should be considered as important as the need for food, exercise, and others.

Unfortunately, many women do not realize the importance of sleeping hours, especially because of the added discomfort during menstruation.

The solution is discipline to wake up and sleep at the same time every day (not only during menstruation). Later, this habit will help you to sleep easier during your period.