What are the best sleeping positions to relieve period cramps in bed?
We can all agree that menstrual cramps is one of the worst parts about getting your period. The period pain varies from woman to woman, but every woman goes through it when they get their periods. We always talk at length and have remedies for period pain relief during the day when we need to carry out our daily chores. But what about the night? How to relieve period cramps in bed when you are exhausted and want to just get some rest. Let's explore the different ways and positions to help period cramps.
How periods affect sleep?
If you notice that you're unable to get a good night's sleep during your period or even on days leading up to your monthly cycle, you're not alone. Most women who menstruate have disrupted nights with insufficient sleep due to heavy painful periods. Here are the top menstruation related-factors that are possibly affecting your sleep pattern.
The changes in your estrogen levels causes your body temperature to rise by a degree
1. Your progesterone levels rise the week before your period, and when you don't conceive, the levels dip and it's this dip that causes difficulty in sleeping.
2. The changes in your estrogen levels causes your body temperature to rise by a degree. And this single degree increase is enough to disrupt your sleep pattern, resulting in sleepless nights.
3. During your period, the pain from menstrual cramps could also be the culprit for having disrupted sleep. Read more about how to stop period pain with home remedies and with medical.
Some women also have period cramp-like pain outside of their periods. This could be ovulation pain, that lasts for no more than two days and occur when a fertile egg is released from the ovary. Along with this pain, one might experience other ovulation symptoms like light vaginal bleeding or vaginal discharge. In such cases, using pantyliners is an ideal option.
Top three sleeping positions to help with period cramps
Your body needs to rest to cope with all the fatigue and pain that it goes through when you're on your period.
The good news is that we have some answers on how to relieve period cramps in bed. Your body needs to rest to cope with all the fatigue and pain that it goes through when you're on your period. Some women even have cramps without period , which is a PMS symptom , in the days leading to your period. Which is why sleep is of utmost priority. Here are some comfortable sleeping positions that will help in combating period cramps.
Foetal position
Sleeping curled up, just like a foetus when it's in the womb is a good position to get started. This position takes the pressure off the muscles in your abdomen and helps them relax. The idea is to have minimum pressure on your abdomen, the lesser pressure equals lesser pain.
Child position
Also known as a yoga pose, this posture requires you to fold your knees and lie forward with your head on the mattress and your knees curled dup beneath you. This posture is known to provide immense relief as it releases your lower back muscles.
Sleeping on your back
This position is a fairly simple one and includes sleeping on your back with your knees resting on a round pillow. Make sure that the height of the pillow is neither too high nor too low, it should be such that your legs are straight. It helps relax your muscles and you will soon feel at ease.
This makes it a perfect position for someone who tends to experience period back pain
Tips on how to prepare for good sleep during periods
While you have your sleeping positions that help you with period cramps to rely on, here are some tips to prepare for a peaceful sleep during periods.
1. Taking a bath before you sleep will immensely help. It will soothe and relax your muscles and overall improve your state of mind.
2. Use a heating pad to help alleviate menstrual cramps and keep one near your bed if you feel you'll need one later at night.
3. Make sure the temperature of your room is comfortable and cool to your liking. It will help you ease off to sleep better.
4. Make sure you have good quality, highly absorbent sanitary pads for the night. You have enough pain to deal with without the worry of leakage during the night. Go for the best protection with ALWAYS Dreamzzz All Night Maxi Thick sanitary pads. They come equipped with an innovative extra-absorbent core, so you can be rest assured and stay 100% protected all night. It is also designed to have a comfortable flexi pillow and dry top sheet that offers extra comfort so that you sleep well without any worry and wake up feeling fresh.
5. Identify what helps you distress yourself and do that right before you sleep. For instance, if reading or listening to some music helps you to de-stress, do that.
6. Wear cotton undergarments and loose clothes so that you're comfortable.
Period cramps are an ordeal that we have to deal with every month.
Period cramps are an ordeal that we have to deal with every month. Make sure you learn how to cope with it in the best way possible. If the cramps and PMS in general is coming in the way of your sleep, adapt to the above mentions sleeping positions to help with cramps.
While you are at it, learn the different types of period pain symptom that one might experience. The other tips mentioned too will help you feel better.
Read more about period symptoms and causes of irregular periods.
FAQs
How should I lay to relieve menstrual cramps?
The child position, also known as a yoga pose, is known to provide period pain relief as it releases your lower back muscles. This posture requires you to fold your knees and lie forward with your head on the mattress and your knees curled dup beneath you.Which position reduces period pain?
Your body needs to rest to cope with all the fatigue and pain that it goes through when you're on your period. Some comfortable sleeping positions that will help in combating period cramps includes foetal position, which means sleeping curled up, just like a foetus when it's in the womb. This position takes the pressure off the muscles in your abdomen and helps them relax.What is the best sleeping position for period back pain?
Sleeping curled up, just like a foetus when it's in the womb, is a good position for period back pain. This position is known as the foetal position and helps take the pressure off the muscles in your abdomen and helps them relax.Disclaimer
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