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Tips to Sleep Better on Your Period

Tips to Sleep Better on Your Period

January 26, 2024

Are period cramps keeping you up at night? Is your heavy flow getting in the way of a full night’s sleep? If you struggling to sleep well during your period, you’re not alone! 

Hormonal fluctuations, physical discomfort, and mood swings can contribute to sleep disturbances. Let’s explore some tips to help you sleep better during your period, ensuring you wake up feeling refreshed and ready for the day!

The Impact of Sleep on Your Period

Hormonal Harmony

The menstrual cycle is tightly regulated by hormones, with estrogen and progesterone playing key roles in its different phases. Adequate sleep is essential for maintaining hormonal balance. Disruptions in the sleep-wake cycle can lead to imbalances in these hormones, potentially affecting the intensity and regularity of your period.

Tips on How to Sleep Better During Your Period

If your period is stopping you from getting a good night’s sleep, try these pro tips:

Choose the Right Sleepwear

Wearing loose-fitting, breathable pajamas can make a significant difference in your comfort level during your period. Choose fabrics like cotton or moisture-wicking materials that can help manage any night sweats or discomfort.

Maintain a Consistent Sleep Schedule

Establishing a consistent sleep routine can help regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time each day. Aim for 7-9 hours of sleep per night, and try to stick to your regular sleep schedule even during your period.

Practice Relaxation Techniques

Period cramps and discomfort can be alleviated through relaxation techniques. Consider practicing deep breathing, meditation, or gentle yoga before bedtime to relax your muscles and calm your mind. This can contribute to a more restful night’s sleep.

Stay Hydrated

Dehydration can exacerbate menstrual symptoms, including bloating and cramping. Ensure you stay well-hydrated throughout the day but try to limit fluid intake close to bedtime to avoid disruptions during the night.

Invest in Comfortable, Period Products for Overnight Use

Choose period products that work best for your flow! If your overnight period product of choice is a pad, ensure that you’re positioning the pad correctly. This can offer peace of mind, allowing you to sleep more comfortably without worrying about any leaks.

Pads for Overnight Use

Create a Relaxing Bedtime Routine

Take about an hour or so to relax and prepare for bed. By establishing a calming bedtime routine, you’re signaling to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, meditating or practicing gentle stretches.

Try Out a Heating Pad

Applying a heating pad to your lower abdomen can help relieve menstrual cramps and promote relaxation. Use a low to medium setting and place it on your abdomen for 15-20 minutes before bedtime. Be sure to follow safety guidelines and avoid falling asleep with the heating pad on.

Remember that everyone’s body is different, so it may take some experimentation to find the combination of strategies that works best for you. 

Prioritize self-care during your menstrual cycle, and don’t hesitate to consult with a healthcare professional if you continue to experience sleep disturbances or severe discomfort. Sweet dreams! 🌙

Sweet Dreams Giphy
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Stay in the flow — we’ll send you period positivity + timely updates on the menstrual movement.

claire coder,founder + ceo

claire coder,
founder + ceo

Hi! I’m Claire. I founded Aunt Flow after getting my period in public without the supplies needed.

At 18 years old, I dedicated my life to developing a solution to ensure businesses and schools could sustainably provide quality period products, for free, in bathrooms. Our products are made with organic cotton and we are constantly working to reduce our environmental impact! Since 2021, we've donated over 6 MILLION period products to menstruators in need. I call this people helping people. PERIOD.®