Getting a good night’s sleep can be a bit of a pain at the best of times, but even those who nod off in a blink of an eye can find their sleep patterns disrupted once their period arrives.
Fluctuating hormone levels experienced during this time of the month, as well as rising temperatures, may well affect everything from sleep patterns to insomnia, making it frustratingly tricky to drift off.
Fortunately, there are a few simple things you can do to improve your sleep quality at this time in your cycle, which will ultimately improve how well and rested you feel throughout the days in between.
Sleep expert at Somnus Therapy, Katherine Hall, who has partnered with Pura Collagen, explained: “There are a few reasons as to why your monthly bleed might impact your sleep.
“Hormones will rise and fall continuously throughout your menstrual cycle, progesterone, in particular, will dip before your period, and then rise again after your time of the month. This dip can be responsible for disrupting your sleep pattern, making it harder to sleep.
“Additionally, your body temperature typically increases around your time of the month. This can result in flushes, making it harder to drift off to sleep.
“Other symptoms such as cramping and headaches can also hinder a good night’s sleep, it is, therefore, crucial to find some relief and discover a routine that works for you”.
- Make sure to keep your body temperature regulated
To combat any increases in body temperature, Hall advises keeping your blinds shut and window slightly open to allow for a gentle, cooling breeze.
She added: “Changing your sheets can also help, and if you are experiencing a particularly hot flush, keep a wet flannel by the side of your bed so you can dab it on your forehead to regulate your body temperature.”
- Try some exercise and yoga
Although you may not necessarily feel like hitting the gym for a gruelling workout at this time of the month, Hall says light exercise and yoga can do wonders to alleviate both “physical and mental anguish.”
She continued: “Light exercise will relax the muscles that are causing you cramps, as well as relax the mind and rid you of any anxiety you may be experiencing. The endorphins released will boost your overall mood and leave you more comfortable, ready for a good night’s sleep.”
- Figure out a sleeping position that suits you
According to Hall, finding a suitable sleeping position is “essential” during your period in order to wake up well-rested.
She explained: “Evidence has shown the fetal position to be effective when on your period as it focuses on relieving any tension from the abdominal muscles which may be causing cramps.
“It may also be worth placing a pillow under your knees as this can once again relax some of the muscles which are causing you grief.”
- Try out supplements and remedies
Hall advises trying out scents such as lavender to soothe your senses and help you enter relaxation mode before drifting off.
She suggested: “Sometimes it can be helpful to relax the senses with scents such as lavender, which has been proven to ease anxiety and reduce restlessness.
“Supplements are also an avenue to explore, Pura Collagen’s sleep powder helps to calm the central nervous system and stimulate serotonin levels, helping you sleep quicker, deeper, and longer.”