Catching a good night’s sleep while on your period often feels like an uphill battle, not only due to the general sense of malaise brought on by common menstrual-related conditions such as the period flu or pre-menstrual syndrome (PMS) but also due to debilitating period cramps. Painful periods make it quite challenging to fall asleep and can even cause insomnia, per Healthline. However, an exclusive chat with Dr. Natalie Crawford, a double board-certified OB/GYN and reproductive endocrinologist (REI), revealed to Glam that sleeping in certain positions can improve sleep quality by relieving and preventing cramping.
Studies have shown that sleep disturbances are more common when you are on your period, so good sleep hygiene is essential, Dr. Crawford explained to us. While it can be tricky to maintain regular sleep hygiene when you’re experiencing a whirlwind of debilitating menstrual symptoms, Dr. Crawford shared that sleeping in a fetal position and eating a healthy diet can ease period cramps and help you catch some much-needed shut-eye.
Dr. Crawford emphasized the importance of sleep hygiene in managing period cramps. Maintaining good sleep hygiene is essential for overall sleep quality, but it becomes even more crucial during your period. Creating a comfortable and supportive sleep environment can alleviate cramping and improve sleep, she explained.
When it comes to finding the right sleeping position, Dr. Crawford recommends the fetal position. Sleeping on your side in a fetal position can help relieve tension in the abdominal muscles and promote better blood flow to the uterus, she advised. This position allows the muscles in the abdomen to relax and reduces the pressure on the uterus, leading to less discomfort and cramping during the night.
In addition to the fetal position, Dr. Crawford also stressed the importance of maintaining a healthy diet to ease period cramps. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can reduce inflammation and help manage period symptoms, including cramping, she shared. Avoiding excessive caffeine, salt, and processed foods can also make a significant difference in minimizing cramps and improving sleep quality.
Although it can be challenging to find comfort during your period, implementing these tips from Dr. Crawford can help ease painful cramps and promote better sleep. Remember to prioritize good sleep hygiene, including creating a conducive sleep environment, choosing the right sleeping position, and maintaining a healthy diet. By taking these steps, you can alleviate period cramps and ensure a restful night’s sleep.
In conclusion, Dr. Natalie Crawford, a double board-certified OB/GYN, highlights the importance of sleep hygiene and shares insights on how to manage painful period cramps. Sleeping in a fetal position and maintaining a healthy diet are two key strategies that can alleviate discomfort and improve sleep quality. By adopting these techniques, individuals can navigate their period with greater ease and enjoy a good night’s sleep.
