Period pain can make it difficult for you to fall and stay asleep. According to a 2023 systematic review from BMC Women's Health, sleep quality and menstruation are connected, especially when premenstrual syndrome (PMS) and dysmenorrhea (menstrual cramps and pain) are concerned. If you can relate, there are certain things you can do at home to sleep more comfortably when on your period.
Why you may struggle to sleep during your period
In addition to cramping and back pain, your period ushers in a hormone shift. According to a 2023 comprehensive review in the National Library of Medicine, the relationship between your menstrual cycle and sleep is largely informed by estrogen and progesterone. These hormones peak around the time you ovulate but drop drastically right before menstruate. This hormone dip can disrupt your sleep patterns and increase your temperature.
Additionally, people with premenstrual dysphoric disorder may have less melatonin in their bodies right before and during their period. Since this naturally occurring hormone is key to falling and staying asleep, a deficit could keep you up at night.
8 ways to sleep comfortably while on your period
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Over-the-counter pain medications can often alleviate some period symptoms. Still, as most people with periods know, pain relievers don't offer instant relief and can cause stomach issues. The following tips for sleeping on your period are all natural.
1. Switch up your sleeping position
The best positions for sleep on your period are your side or back. Sleeping on your stomach may increase discomfort in your lower back, a region already affected by period cramps. If you sleep on your side, putting a pillow between your knees can align your pelvis and may decrease discomfort. When you're on your back, a small pillow on your lower back may also make sleep easier. If you must sleep on your stomach, placing a small pillow at the hip level could help you stay aligned.
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