Menstrual Insomnia: How to Sleep Better When You Have the Period
It is estimated, according to a report by the National Sleep Foundation, three out of 10 women have sleeping problems during the period. The menstrual insomnia or sleeping problems are a symptom that also accompanies the premenstrual syndrome. In this case, according to medical data, it is estimated that insomnia affects 23% of women in the days prior to the period. What to do if the discomfort of the period steals your sleep?
Poor sleep not only makes us feel more tired on the following day, but possibly more irritable and less concentrated. Insomnia has physical effects – including appetite, headache – and emotional mood swings, apathy….
What is the cause of menstrual insomnia? The answer would be hormonal changes, and especially in the progesterone, a hormone whose levels with soporific effect down during menstruation, and estrogen. Having irregular periods also influences, and more negatively, at the time of conciliating the sleep during the menstruation.
Sleep during the period
Let’s see some tips, healthy and easy to implement, to improve the quality of sleep during the days of menstruation. We cannot forget that the dream you can see altered by some of the discomfort, headache, malaise, back pain, abdominal pain or tenderness in your breasts.
- To do small meals a day: Do not try to eat more, but to distribute the total calories in more intakes throughout the day to maintain the level of energy during the day.
- Avoid drinking coffee or alcohol: There is convenient to avoid the stimulants, especially late in the day. Tobacco should also be included here. Also avoid foods and beverages with high sugar content. It is advisable to reduce the intake of salt, as it favors the retention of liquids.
- Increase water intake: It is advisable to drink more water or herbal teas, throughout the day.
- Do moderate exercise: Do at least half an hour of exercise every day, such as walking, help us release anxiety and stress and feel better.
- Take relaxing bath: Prepare a bath to help you forget the stresses of the day and discomfort of menstruation. Try to take it a couple of hours before bed.
- Practice relaxation exercises such as yoga or mindfulness to release tension and promote relaxation.
- Warm milk or herbal tea: Before sleeping, a glass of warm milk can help you sleep, with a pinch of nutmeg. You can also take an infusion of chamomile or lemon balm tea.