The negative effects of menstruation are not the same for each of us, but in general, a woman experiences its effects at least a few days a month. While some women experience it normally, others suffer from numerous complaints.
"Some women even have sleep disorders or difficulties falling asleep. Why can falling asleep during menstruation become a problem? What are the reasons for this? A closer look at sleep disorders during menstruation, their causes, and possible remedies."
Sleep disturbances during menstruation: a very common problem
No one will deny that a restful night is good for our health. However, during menstruation, it is not always easy to relax and give in to our need for sleep. The menstrual cycle can have a significant impact on sleep quality.
According to a study by the National Sleep Foundation, 23% of women report having restless sleep in the week before their period. This may be attributed to Premenstrual Syndrome (PMS). It is characterized by insomnia or physical and emotional disturbances that occur in the 2 to 10 days before menstruation.
On the other hand, just over 30% of women report having sleep problems during their period.... In such cases, menstruation can become a real torture.
Why do sleep and menstruation not go well together?
The causes of sleep disorders and the forms they can take are diverse: difficulties falling asleep, waking up at night, disrupted sleep cycle. Where do they come from?
Increase in body temperature: "During menstruation and the luteal phase (which follows ovulation and ends before the start of the next menstrual cycle if fertilization does not occur), body temperature rises by 0.3 to 0.5 degrees. Although this increase is very small, it prevents restful sleep."
According to this biological mechanism, it is rather the drop in body temperature in the evening that promotes the process of falling asleep. In fact, the body's internal temperature usually drops to the right level when it prepares for sleep. Hence the discomfort caused by the higher body temperature before and during menstruation.
Decreasing hormone levels: This is about progesterone and estrogen.During thepremenstrual period risesthe production of these hormones significantly. After that, it decreases again when no egg implants in the uterus. Our organism is now somewhat shaken: anxiety, depression, irritability, sensitivity to negative emotions, etc. And as you can see, all of this prevents us from sleeping well.
Furthermore, progesterone is a hormone that promotes relaxation and sleep. Therefore, when its level decreases in the body, it can make falling asleep more difficult.
Sore breasts: Here too, it is the hormone levels that cause the breasts to be more sensitive, to feel fuller, and even to hurt during menstruation. Finding the right position to fall asleep and sleep in is never easy and can even reduce sleep quality in some cases.
Digestive problems, diarrhea, nausea: During menstruation, many women suffer from digestive problems, diarrhea, stomach upset, bloating, and nausea, sometimes even vomiting. All of this can make it difficult to fall asleep and cause waking up in the middle of the night.
Headaches, abdominal pain etc. : "The reasons that can make sleep and menstruation incompatible include, above all, the typical complaints for this time of the month. Many women suffer.""during their period with pelvic pain, cramps in the lower abdomen, or headaches. They may also experience limb pain and even a kind of flu-like condition. Women with endometriosis are the most affected, with extreme pain that keeps them awake for a large part of the night."
"Since misfortune rarely comes alone, the pains can wake us up in the middle of the night. They prevent us from falling back asleep, and this nightmare repeats itself almost every month."
Sleep well before and during the period
No panic: despite everything we've talked about, nothing is lost yet. If you follow these tips, sleeping during your period will no longer be a problem for you.
You should avoid this:
- Bathing too hot: Contrary to popular belief, a hot bath or even a hot shower before going to bed will only raise your body temperature.
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Sleeping on the stomach: This position compresses the uterus and causes cramps. It also increases blood flow, which can lead to leakage;
- Using the wrong hygiene protection: what could be worse than waking up in a pool of blood in the middle of the night or having to change your pad? To sleep peacefully through the night, you can wear a period underwear: it ensures a dry night and a great beauty sleep!
- Sports after 7 pm: Exercise increases body temperature and heart rate. It causes an adrenaline release that leads to a state of alertness, which is not conducive to falling asleep.
What you should do
- Hot drinks "For example, if you drink herbal tea, you feel less hot afterwards and your body temperature is lowered. This way, you sleep better!"
- Sleeping in a room at 19 degrees: the ideal temperature for a restful sleep;
- Sleeping in the fetal position: This position relieves the abdominal muscles and alleviates cramps.The pain felt in the lower abdomen is less intense.
As soon as your period starts, you can do breathing exercises, meditation, or yoga and focus on positive thoughts. This will help you relax before going to sleep and improve the quality of your sleep!
- Eat dinner early and light: To avoid digestive problems that can disturb your sleep, you should avoid heavy meals before going to bed. Instead, choose light foods that promote sleep, such as white rice, dried fruits, or a slice of bread. Since body temperature rises during digestion (which is not conducive to falling asleep), a late dinner can disrupt sleep, which is actually intended for nighttime recovery;
- Take hormonal contraceptives: "To reduce fluctuations in progesterone and estrogen levels, you can use a hormonal contraceptive such as an IUD or the pill. They help you regulate your cycle and make it easier to fall asleep;"
- Take painkillers: "Often, the topic of sleep would be much more relaxed if you could alleviate the pain in your lower abdomen and muscles. You can take a mild pain reliever in the form of tablets. Ibuprofen, for example, is a very effective weapon against menstrual pain. However, monitor your intake to avoid dependency!"
- Consume foods and beverages that contain tryptophan: This amino acid promotes the production of serotonin. This neurotransmitter facilitates falling asleep and allows you to have a restful sleep. Tryptophan is found in many foods such as meat and fish, bananas and legumes, cashew nuts and dairy products;
- Relax abdominal muscles: "The pain that prevents you from sleeping would be greatly reduced if you manage to relax your abdominal muscles, for example with a massage. Another useful tip: warm your belly with a hot water bottle to alleviate the pain."
