Six tips to help you get a good night’s sleep on your period

A good night’s rest is pure bliss and great for your health and wellbeing, yet one sleepless night can leave you feeling bleary-eyed and exhausted for the rest of the week.

Unfortunately, this is very often the case when you’re on your period! From feeling hot to worrying about leaking onto your bed, night-time periods can be tricky to navigate – and so it’s no wonder women+ find themselves sleeping worse during menstruation, according to a recent study by feminine hygiene retailer Bodyform

But fear not because learning how to sleep on your period can make a world of difference. We’re sharing our six favourite tips and tricks to help you get the best sleep of your life on your period. Say bye bye to sleep loss and hello to sweet dreams and cheery mornings!

1) Try sleeping on your side 

Finding the right position to sleep in is like hitting the jackpot, but when you’re on your period it can be a challenge. If you’re normally a back or stomach sleeper, try sleeping in a foetal position.

This position takes the pressure off your abdominal muscles and can relieve tension from cramps! If you suffer from back cramps, try sleeping on your side with a pillow between your thighs or sleeping on your back with a thin pillow under your knees.

2) Keep your bedroom cool

Is it getting hot in here or is it just us? Your body tends to overheat during your period, and it can be a nuisance at times, but we’ve got a tip that will leave you feeling cooler. Try turning down the thermostat and opening windows an hour before bed.

Research suggests that the optimum bedroom temperature is between 18-20 degrees. So, the next time you feel all hot and bothered, try turning down the temperature.

3) Stick to a consistent bedtime routine

It’s important to give yourself an hour or so to wind down, relax and prepare for a good night’s rest. When you go to bed at a similar time each night, including weekends, you give your body a chance to anticipate and prepare for sleep.

So, by maintaining a consistent sleep schedule, your body is less likely to suffer during your time of month. Just like that, falling asleep and waking up at the same time will become a breeze! 

If you’re still finding it difficult to sleep, trying a variety of relaxation techniques can also help. Why not try these simple yet effective tips and tricks?

  • Run a hot bath and soak in the water to help relax your muscles before bed 
  • Light a lavender scented candle to help calm your nerves
  • Sip on a warm cup of soothing chamomile tea
  • Read a book or listen to your favourite podcast

4) Use a heat pad or hot water bottle to relieve discomfort

Get the water bottle out! It’s true that heat therapy helps to relieve discomfort and reduces period cramps, aches and pains. Try placing a warm water bottle or a heating pad to your lower back or stomach for an easy period remedy. The heat eases cramps by allowing the muscles to relax.

5) Get moving during the day

Staying active on your period may be the last thing on your mind when you’re in a world of pain, but it can work miracles. It’s best to stick to low impact exercise as to not exert yourself. The last thing you want on top of your period is muscle pain or, worse, a pulled muscle. Ouch!

Try yoga, short walks, swimming, or any other form of aerobic exercise. The goal is to get your body temperature up in the day to help you to feel drowsy before bedtime. 

6) Try meditating and breathwork

Meditation can help reduce stress levels, irritation, improve mood and it can even distract you from physical pain. Try any one of these meditations before bed or throughout the day to keep your mind and body stress and pain free:

  • Guided meditation 
  • Mantra meditation 
  • Mindfulness meditation

We hope these tips and tricks help you have a better night’s sleep on your period, because you truly deserve it.

Find more inspiring and helpful articles on a range of subjects from the five most common period symptoms to periods and the rise of femtech on our site. Or just search for sleep related articles for a wealth of advice for a better night’s sleep, whether it’s your period or not!

Photo by Maddi Bazzocco