Menstrual pain can be a real challenge when it comes to sleeping well. However, restful sleep is essential to getting through this period with greater peace of mind. Discover our tips for sleeping better despite cramps and pain.
Prepare your body and mind
When your period arrives, your body undergoes many hormonal changes that can disrupt your sleep. To cope with this, it's important to take care of yourself and do everything you can to ensure you get a good night's sleep.
Adopt a calming routine
Before bed, establish a relaxing routine to unwind. For example, take a warm bath with soothing essential oils like lavender or ylang-ylang. You can also drink a calming herbal tea like valerian or passionflower.
Avoid bright screens at least 1 hour before bedtime and opt for light reading or meditation. Also, do gentle breathing or stretching exercises to release tension built up in your body.
Relieve pain
To reduce cramps and pain, you can use natural solutions like essential oils or a TENS patch. Ginger, cinnamon, and peppermint essential oils have analgesic and anti-inflammatory properties. Apply them to your lower abdomen with a light massage.
The TENS patch is also very effective for relieving menstrual pain. Using small electrical impulses, it blocks the transmission of pain to the brain. Place it on your lower abdomen and leave it on for several hours.
You can also use a hot water bottle on your abdomen to relax tense muscles. However, avoid keeping it on for too long to avoid irritating your skin.
Adopt an anti-inflammatory diet
During your period, your body is in an inflammatory state. To soothe it, choose a diet rich in anti-inflammatory foods like omega-3s, fruits and vegetables, spices, and probiotics.
For example, you can eat oily fish, nuts, berries, green vegetables, turmeric, or ginger. Instead, avoid pro-inflammatory foods like dairy, red meat, processed foods, or alcohol.
Create an environment conducive to sleep
Besides preparing your body and mind, the environment you sleep in also plays a vital role in getting a good night's sleep despite menstrual pain.
Optimize your room
Make sure your bedroom is dark, cool, and quiet. Use blackout curtains, turn off lights and screens, and block out outside noise with earplugs if necessary.
Your bedding should be comfortable and tailored to your needs. Choose a firm mattress and a pillow that properly supports your head and neck. You can also add a mattress topper or memory foam mattress pad for added comfort.
Adopt the right actions
During the night, don't hesitate to turn over regularly to relieve painful areas. You can also place a pillow under your knees to relax your back.
If the pain persists, get up and walk around the room for a while. You can also do some light stretches or reapply a hot water bottle to your lower abdomen.
Accept your limits and get help
Finally, don't hesitate to ask for help from those around you or to consult a health professional if the pain becomes too severe.
Communicate with your loved ones
Explain to your loved ones what you are going through and ask for their indulgence and support during this time. They can help you rest, relax, or complete daily tasks.
Also, don't hesitate to ask them to prepare healthy and comforting meals for you or to treat you to a soothing massage.
Consult a professional
If menstrual pain persists despite your efforts, don't hesitate to consult a healthcare professional such as your doctor or a midwife. They will be able to prescribe appropriate treatment or refer you to a specialist such as a gynecologist.
In some cases, endometriosis or other pathologies may be the cause of your pain. Medical monitoring is essential to find effective and lasting solutions.
With the right habits and the support of those around you, you can get through this difficult time with better rest. Take care of yourself and don't hesitate to ask for help if needed. Your health and well-being are the most important thing.