Contents:
- Medical Video: Proper Sleep Posture for Overall Wellness
- Why is it difficult to sleep during menstruation?
- You need to improve your sleeping position during your period to make it more comfortable
- Don't sleep on your stomach or on your back during menstruation
- In addition to sleeping positions, some of these things also help you sleep better during menstruation
Medical Video: Proper Sleep Posture for Overall Wellness
Menstruation can disrupt your activities, even your sleep. Sleep is not sound and eventually makes you sleep deprived. One way to overcome insomnia during menstruation is to change sleeping position. What is the most recommended sleep position during menstruation? Consider the following review.
Why is it difficult to sleep during menstruation?
Menstruation makes your body feel tired during the day and makes it difficult for you to sleep at night. According to the National Sleep Foundation, as many as 23 percent of women report difficulty sleeping soundly a week before menstruation and 30 percent of other women have trouble sleeping during menstruation. What is the cause?
To the Huffington Post, an obstetrician in New York, Dr. Karen Duncan states that there are several things that occur in the body during menstruation so that it can interfere with sleep, especially hormonal balance.
When menstruation occurs, the body temperature will rise to become hotter. The body temperature which should decrease before evening, it does not go down. Finally a hormone that stimulates the body to sleep and rest becomes disturbed. Because the hormone is waiting for a natural "sleep signal", which is a decrease in body temperature.
Then, changes in mood during menstruation make your negative emotions stronger. This anxiety and stress makes it difficult for you to sleep well. Not to mention other menstrual symptoms such as stomach cramps, low back pain, sore breasts, or even sore buttocks can also interfere with comfort during sleep.
You need to improve your sleeping position during your period to make it more comfortable
In order for your sleep to not be interrupted during menstruation, improving your sleeping position can be one way. Sleep position during menstruation which is widely recommended is fetal sleep position. Sleep is described as the position of the fetus (fetus) in the mother's stomach. Namely by positioning the body sideways and bending the legs. Your knees are also level with your chest. More details, see the picture above.
Why is this sleeping position best during menstruation? During menstruation, the muscles around the abdomen and around the buttocks become tense and receive a lot of pressure. That is why you feel pain during menstruation.
Fetal sleep position can relax the muscles around the abdomen and buttocks, tension and pain will decrease so that helps you to sleep. In addition, this sleeping position also does not interfere with the pads or tampons you are using.
Don't sleep on your stomach or on your back during menstruation
If you sleep on your stomach, the pressure on your abdominal and uterine muscles will increase. The abdominal muscles get tense and eventually increase pain. Similarly, sleeping on your back, the pressure and tension in the muscles around the buttocks getting bigger and the pain increases.
These two sleeping positions can cause more blood to come out and will eventually contaminate your pants and bed sheets because they penetrate the pads or not in the tampon.
In addition to sleeping positions, some of these things also help you sleep better during menstruation
There are several things you can do to help you sleep better during your period, such as:
- Set the temperature of the bedroom to be cooler. Cool room temperature helps lower body temperature. You are free to choose to sleep with a blanket or not, adjust it to your comfort.
- Take a shower first with warm water before going to bed. Warm water can make the tense muscles, including the abdominal muscles, become more relaxed.
- Use additional pillows to increase comfort and take a few minutes to compress the stomach with warm water.
- Take painkillers such as acetaminophen and ibuprofen. Both drugs can reduce pain while having side effects make you sleepy.
