For the sake of sleep that is more comfortable during menstruation, 5 tips can be tried exactly

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Medical Video: I Decided to Sleep for 4 Hours a Day, See What Happened

While menstruating there are many things that women often complain about, whether it's because of pain all over the body, moods that go up and down, to insomnia. Even though you are menstruating, make sure you keep sleeping enough. Do not let you lack sleep so you become tired and easily fall ill. Then how do you keep your sleep during menstruation still comfortable?

Sleep tips during menstruation to make you feel better

In a study conducted by the National Sleep Foundation, reported from the Reader 's Digest page, about 67 percent of women experience severe menstruation, including difficulty sleeping soundly. Yes, it's not only difficult to sleep, the quality of sleep you have is also not optimal.

Abdominal cramps, pain in the breast, and back pain are some reasons why many women complain of insomnia during menstruation. In addition, your body temperature will also increase during menstruation, so it tends to make you nervous and uncomfortable all day.

To outsmart these complaints, there are some precise tips that can be tried so that sleep when menstruation becomes better and quality.

1. Set the room temperature to cool

wrong sleep habits

The closer to the first day of menstruation, the prostaglandin production will increase. The goal is to trigger contractions in the uterus in order to encourage the shedding of blood. This condition then causes a variety of discomfort in the body, one of which is an increase in body temperature to be warmer or hotter.

Apparently, a higher body temperature than usual can make you unable to sleep.

Explained by Dr. Karen Duncan, an obstetrician from New York, United States, that one of the reasons why someone is easily drowsy is because of the decreasing (cold) ambient temperature. Therefore, increasing body temperature during menstruation will play the opposite role, which makes it difficult for you to sleep.

In order to create the ideal temperature, make sure the temperature of your bedroom ranges from 18-20 degrees Celsius. As well as helping the body to do its job well, this ideal temperature also has the role of adjusting to your body's natural temperature to prevent anxiety throughout the night.

2. Improve your mood

angry

Not a few women who report moods rise and fall, even it seems difficult to hold back emotions during menstruation. Naturally, this is due to hormonal imbalances in the body before and during menstruation.

That is the reason why when your period is easy bad mood, anxious, and stressed. These conditions can make you cranky all day, so it may be difficult to sleep well.

So, it never hurts to try natural ways in between busy to improve your mood. Starting from routine to doing your favorite sports; do yoga and meditation to practice deep breathing; or do other interesting activities that can make yourself feel more relaxed and comfortable to sleep.

3. Choose the most comfortable sleeping position

choose a comfortable sleeping pillow

Pain and cramps in the muscles, abdomen, back are disturbing, so try to experiment with different positions and sleeping positions than usual. For example by positioning sideways or changing the location of sleep. You can also use additional pillows to help your body feel more comfortable.

It is important to recognize your own body and find the most comfortable position and location to sleep even if you are menstruating.

4. Pay attention to your food intake

Fat-burning food at night

Besides being characterized by pain in several parts of the body, other menstrual complaints that also often occur are nausea, diarrhea, and disorders of the digestive system which make it difficult to sleep well. Why, huh? The main reason is because the role of hormones in the body is unstable before and during menstruation.

So if you pay attention, you want to eat all types of food during menstruation. Well, reconsider the type of food and when you eat.

It's best to avoid eating close to bedtime. You are also advised to limit fatty foods and sweet snacks, especially at night. The reason is, the time and type of food tends to cause digestive disorders to ultimately make it difficult for you to sleep.

Instead, try increasing your intake of meat, fish, fruit and vegetables, to provide a supply of protein, vitamins and minerals.

5. Sleep and wake up at the same hour every day

remember dreams

According to one division chair at Weill Cornell Medical College in New York, Margaret Moline, Ph.D., sleep should be considered the same important thing as the needs of food, exercise, and others.

Unfortunately, many women who are less aware of the importance of sleep, especially because of added discomfort during menstruation.

The solution is to wake up and sleep at the same hour every day (not only during menstruation). Later, this habit will help you to sleep more easily during menstruation.

For the sake of sleep that is more comfortable during menstruation, 5 tips can be tried exactly
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