It's been reported that 67 per cent
of women experience disturbed sleep during their time of the month.
Not only do the symptoms make it uncomfortable but there's also the
fear of leaks through the night. 


Sleep position


Think your sleep suffers during your period? Find out
how to sleep better during your time of the month here:


Reduce your liquids


Drinking lots of water is key to
keeping you hydrated whilst on your period and can help prevent the
menstrual bloat. Ty reducing this as you head into the evening as
this will only lead in nighttime toilet trips causing a disturbed
sleep. 


Eat lightly 


Like many, you probably experience
cravings for 'treat' foods during your period. Whilst it's tempting
to comfort yourself and overeat on stodgy foods, eating treats in
the evening can slow down your digestive system leading to bloating
and discomfort when in
bed


Stick to your routine


It's important to look after
yourself when on your period, so sticking to your bedtime routine
is very important especially in the days leading up to your period.
Soaking in a hot bath before bed can improve your sleep. It will
help relax your muscles easing any pains caused from menstrual
cramps that could keep you awake through the
night. 


Keep your cool


During your period your body
temperature naturally rises, causing sweating leading to
discomfort. The contrast from your warm bath and cool bedroom will
make your body temperature drop, telling your brain that it's time
to sleep. Wearing thinner nightwear and even swapping your duvet
for a lighter one to prevent overheating can also help. Leaving
your window slightly ajar too, will help let in a breeze to keep
you cool all night. See more top tips for keeping your cool at
night here. 


Sleeping


The hormones produced during your
cycle can lead to you feeling extra sleepy. Practising simple mind
and body relaxation techniques such as deep breathing and yoga can
help shift your mindset into wanting to sleep. Small power naps are
also shown to increase productivity and overall well being, so
don't be afraid to take a nap during the day. 


See how meditation makes for a
perfect night's sleep here. 


Prevent pain


We're sure you'll agree period pains
and cramps are certainly one of the worst things about the time of
the month. Although most can be numbed with the help of
painkillers, something as simple as changing your sleep position
could help. Sleeping on your side and minimising pressure on tender
areas such as your lower back can help reduce
pain. 


Limit leaks


Like many women we have experienced
the awkward leaks that can happen once a month. We recommend
investing in some 'once a month' sheets that you use during this
time so that you don't worry too much about staining multiple sets.
Wearing a good set of knickers whilst sleeping will not only ensure
good coverage (reducing the likelihood of leaking), but they'll
also make you feel comfortable. Like your sheets, it's worth having
certain pairs that you wear during your cycle. 

 


We'd love to hear if you have any
tips or techniques for sleeping whilst on your period. Share them
with us on our Twitter or Facebook using
#MySleepSecret.