15 Best tips for better sleep for insomnia before periods

Insomnia before periods/insomnia during periods:

Do you know about insomnia before periods?

Insomnia before periods: About 2/3 of women take hours to fall asleep during menstruation / pre-menstruation. Not only does sleep eventually occur after a hard struggle, but sleep is not restorative during stru thrush. In fact, studies have shown that during menstruation, REM sleep is reduced.

The REM stage is the deepest and most restorative stage of sleep, which explains why some of us feel tired and nervous at this time.

Add to that swelling, back pain, breast pain, and other pain related to PMS. In addition, a few days before stru ejaculation, a decrease in progesterone may also contribute to the deterioration of sleep quality, and also it can be causes of insomnia before periods or insomnia during periods.

Also, at this stage of the cycle, the body temperature rises slightly making the body feel uncomfortably hot and restless, which puts us in a bad position to sleep.

You wouldn’t think of it as an isolated incident: the American National Sleep Foundation discovered that 23% of women said they had insomnia before periods and not less than 30% insomnia during periods.

We told New York gynecologist Dr. Karen Denton about the top five causes for insomnia during periods and the best way to combat them.

What causes insomnia before periods?

Why insomnia during periods:

1. Your body temperature rises as your cycle progresses:

During your period before period, your internal temperature rises by three to five-tenths of a degree. This can be embarrassing since a drop in body temperature in the evening is the main biological process that puts people to sleep. “The change doesn’t seem too much but it can make it more difficult to fall asleep,”.

Solution: Make sure your room is at the ideal temperature for sleeping, between 16 and 19 degrees Celsius. Also, consider less bundling.

2. Changes in your mood can make you anxious or depressed:

It is perfectly normal to experience mood swings or insomnia during the period: just before that the levels of the hormones estrogen and progesterone drop which makes you more sensitive to negative emotions. Of course, anxiety and depression affect sleep.

Solution: Knowing that changes in your mood may be somewhat responsible with hormones helps reduce problems by improving the unity between your body and mind. You can consider tracking the progress of your cycle in an application or calendar. During your period, relax by breathing, meditating or doing yoga before going to bed

3. Indigestion and other digestive problems:

You may have noticed that you have digestive problems like indigestion, nausea, or diarrhea during stru thrush. These are all things that can disrupt sleep. And it can cause insomnia during periods.

Solution: Ice cream, chocolate or candy can be tempting; Dr. Denton advised avoiding heavy meals before bed. Instead, try snacking on something that helps you sleep, such as a piece of bread, dried fruit, or plain rice.

4. Headaches and muscle aches make it difficult to feel comfortable:

At least it's obvious: in many women, periods are painful because of abdominal, back, or more general muscle pain. And when Insomnia before periods is untreated it’s put more harmful effects on your health. 

Solution: Try sleeping more or less with a pillow or relieve stress with a heating pad. You can also take a mild pain reliever like Tylenol or Advil. But slow it down, Dr. Warns Denton: Taking Advil or any other pain reliever regularly can lead to withdrawal effects if you stop, which can make the problem worse. "Listen to your body," he advised.

For headaches, a small amount of caffeine may be effective but too much coffee may have the opposite effect. Denton advises banning caffeine from the afternoon to make sure you are tired enough.

5. Pain in the lower abdomen:

When it comes time to sleep and the pains of your period do not leave you alone, sometimes it is difficult to sleep.

Well, to fight the pain without taking medicine, you know all our tips for how to deal with menstrual cramps and in the case of insomnia before periods. But should we be in favor of more than one position to sleep?

Shroud cloth! The position of the fetus will reduce the pressure on the abdominal muscles, which will help relieve pain. Also, if you don’t use menstrual cups or period panties, it helps reduce the risk of leakage. These get bigger when you sleep on your stomach. 

Why? This is because this position promotes abdominal contractions as well as puts pressure on the uterus and stimulates the flow of your fluid.

6. Progesterone levels drop:

Your progesterone levels drop dramatically during your period. It can cause insomnia during periods, because progesterone is a "soporific" hormone, meaning it has a mild absorbing effect. Abnormally high progesterone levels during PMS can make you feel sleepy the week before your period.

Solution: Here, too, our experts recommend avoiding caffeine several hours before bed, as this can exacerbate the problem. Remember a week before your period that higher progesterone levels also increase your need for sleep. 

So try going to bed half an hour earlier, or take a 20-minute nap to recharge your batteries. You can record your sleep times or create a schedule for going to bed at a more regular time and notice any fluctuations in the next month.

To relieve many of these symptoms, Dr. Denton recommends taking hormonal contraceptives (such as pills or some IIDs). “All hormonal contraceptives reduce fluctuations in estrogen and progesterone levels which cause almost all of these symptoms,” he concluded. "These contraceptive methods have the added benefit of helping you sleep better!"

15 Tips for better sleep for insomnia before periods:

If you suffer from menstrual insomnia, prioritize your sleep “Sleep is just as important as diet, exercise, stress, and smoking,” said Margaret Molin, former head of the graduate center at Well Cornell Medical College in New York. 

Unfortunately, we do not understand the importance of sleep and the effects of insomnia during period. “Many women have sleep deprivation that they don’t know the last time they rested,” she explains. I see them take the morning train to New York. ”Yet, according to him, at this early stage, one should feel awake and alert. 

How to cure insomnia before periods/insomnia during periods?

            1. Keep a diary of your episodes of monthly insomnia:

“The first step to taking against monthly insomnia is to keep a journal so that you can write down everything related to your sleep,” advises Margaret Molin. It will help you to know if there is any connection between your sleep and your menstrual symptoms, or between your sleep and your relationship, your work, you’re hormonal fluctuations or any other aspect of your life.

If your diary shows that you have insomnia before periods at the same time each month asks your doctor to prescribe sleeping pills, says a sleep disorder researcher at the University of California, San Francisco. Take it in two or three nights. You know it will cause insomnia.

            2. Side effects of some medications:

On the other hand, if you are already taking any medication that makes you weak, ask your doctor if you can take it an hour before bedtime. Troubled during the day, sleep-like side effects can be very effective for good sleep!

            3. Try to get routine sleep:

You can prevent insomnia during periods If you stick to your regular schedule, you will sleep better at the same time every day and even dream of spending the day while in your period and in bed.

            4. Oral contraceptives can help you get a good night's sleep:

The results of the study indicate that women who take oral contraceptives are less likely to suffer from insomnia. If you have one of these problems, ask your doctor if you can change your current method of birth control to birth control pills.

            5. Make sure your habits and environment are suitable for your sleep:

You will sleep better in a quiet and comfortable environment. Make your dark a comfortable and safe place with complete darkness Keep herbal tea in hand and hot herbal compresses calm.

            6. Take note of other symptoms related to your period:

“Some health problems get worse during stru thrush,” Margaret Molin insisted, adding that it adds to the problems of insomnia during periods. Researchers believe that this may be due to fluctuations in blood volume during the menstrual cycle. When it increases, the concentration of drugs in the blood may drop below therapeutic doses.

Again, if you keep a journal of insomnia symptoms of your illness, including your illness, you will be able to better understand the problem and be able to contact your doctor with this information, which may be your solution.

            7. To sleep better, eat a little before bed:

Women are sometimes so hungry that they eat all the time. However, it is best to save your wishes for the day and should only eat one bite or a very light meal, for example, a cracker, before bed for tackle insomnia during periods.

            8. Maintain positive thinking while sleeping:

Pay attention to your favorite things, like you, plan to plant trees in the garden in the spring or you can travel to the beach with the kids. Now is not the time to try to solve problems with complex failures.

            9. Restless leg syndrome:

If you are bothered by the stinginess of the legs or the sensation of conflict, see your doctor. See women with heavy periods seem to be at risk for unstable leg syndrome

This inflammatory condition can be treated, however: A blood test will help your doctor determine how much extra iron and folate your body needs during your period to prevent your syndrome.

            10. Relieve your pelvic pain so you can sleep soundly:

If pelvic pain during your period prevents you from sleeping and it can also cause insomnia during periods, ask your doctor if it would be appropriate to take NSAIDs (nonsteroidal anti-inflammatory drugs), such as ibuprofen, as well as vitamin B supplements (complex B) and magnesium. 

And don’t underestimate old, proven remedies like heating pads or penis to get rid of the pain. Or practice aerobic dance every day: This is a great way to neutralize chemicals as a cause of pain.

            11. Be careful about prescription drugs and their side effects:

We know that you should stop drinking coffee or tea about six hours before going to bed because caffeine keeps you awake, but we forget that it is also present in some over-the-counter medications. 

Thus, it is found in many medicines aimed at relieving the pain of urinary incontinence, as it enhances the analgesic effect of aspirin. These medications should only be taken in the morning and afternoon. Day after day, they can disrupt your sleep like a cup of coffee.

Also, it would be best to avoid taking medications that include antihistamines, Catherine Lee advises, especially those that contain Benadryl. He explains, "These may be more suitable for men who weigh 20 pounds than you, but because of the weight difference between the two sexes in women, they can make you look absent the next day.

            12. Foods and drinks that contain tryptophan promote sleep.

Tryptophan! Yes, it is an essential amino acid that helps to produce serotonin (neurotransmitter) which prepares us for sleep but not only that but this neurotransmitter helps us to control our eating behavior and mood. Only positive!

Many foods contain tryptophan. This is especially true of meat, fish, cashews, soybeans, pumpkin seeds, and dairy products. Milk also contains it and it is especially recommended to drink warm or light hot milk before going to bed.

            13. Avoid taking Thai and caffeine stimulants after 4 p.m:

These substances prolong the time it takes to fall asleep and therefore shorten the sleep time. Of course, they are found in tea and coffee, but also in some beverages such as cola.

The bedroom should be spaced with sleeping and cuddling, there is no TV in the bedroom. We take the opportunity to read a good book or cuddle. Avoid screens at night, it will allow you to find sleep faster.

Why? Because when it gets dark, your body realizes that bedtime is approaching. It is preparing to allow you to fall asleep ... and the body tends to confuse daylight with the white light emitted by the screen.

            14. Avoid playing sports after seven in the evening

Why? Because when you exercise your heart rate and body temperature increase. It keeps the body awake and disrupts your biological rhythm.

 
And you, depending on the duration of your cycle (before, during, after your period) depends on your sleep

            15. Practice meditation or breathing exercises:

In short, does something that helps you relax and feel better. And don’t try to solve your problems after you go to sleep. Yes we are rebuilding our day too and we find the perfect answer that should have been sent to our last crash #toilet, but it only confuses your mind and prevents you from falling asleep!

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