We have all been there, tossing and turning, unable to get comfortable enough to nod off for a good night’s sleep. Then you suddenly remember that your period is due in about four days, and this is what happens every month.
Well, here is some good news – we are here to help you understand period-related sleep challenges and provide practical tips and solutions from our experienced gynaecologist in Tongaat.
Understanding How Your Menstrual Cycle Affects Your Sleep Patterns
Your period causes a complex interaction of hormones. These fluctuations can impact your sleep. From mid-cycle to before your period begins, progesterone levels are on the rise. While the process is still a bit of a mystery, this hormone plays a significant role in how well we sleep.
Common sleep challenges during this time include:
- Pain and discomfort, including cramps, headaches, bloating and tender breasts.
- Body temperature fluctuations can cause either chills or sweats.
- Mood swings and emotional ups and downs impact the ability to sleep.
- Increased need to urinate caused by excessive water retention during this phase.
Try These Tips To Get A Better Night’s Sleep
Here are some things that you can try to help you get more sleep in the days leading up to your period:
- Pain management with over-the-counter pain relievers, or chat with your gynaecologist for a more customised solution.
- Keep hydrated by drinking plenty of water during the day.
- Create a sleep haven that is just the right temperature and is well-ventilated.
- Reduce stress and unchecked thoughts at bedtime by practising meditative, mindful, yoga or breathing techniques.
- Watch what you eat and drink, and reduce your intake of caffeine, alcohol, salt and sugar during this time. Include more protein and complex carbohydrates in your diet.
- Get enough exercise, as this will tire your body and make it easier to relax.
- Have a bedtime routine that signals your body that it is time for bed. Avoid screens and bright lights. Try to stick to the same bedtime and wake-up time every day.
Period-related sleep challenges are very frustrating and can cause you to get into a stress-no sleep spiral. Contact us now to make an appointment with Drs Augustine and Parikh, your specialist gynaecologists in Tongaat, for more advice on how to manage your sleeping patterns throughout your menstrual cycle.