If insomnia occurs during menstruation, the cause of this problem may be caused by the decrease of estrogen in women’s body at the beginning of menstruation. At the same time, if women have some diseases themselves, such as gastrointestinal problems, high blood pressure or heart disease, etc., women’s bodies are relatively weak during menstruation, which can easily lead to insomnia.
The Link Between Menstruation and Insomnia
Hormonal Changes: The menstrual cycle involves shifts in hormone levels, including estrogen and progesterone, which can impact sleep regulation.
Sleep Disruptors: Hormonal fluctuations might lead to increased anxiety, mood swings, and physical discomfort, all of which can contribute to insomnia.
Circadian Rhythm: Disruption in the body’s internal clock due to hormonal changes can affect the timing and quality of sleep.
Creating a Sleep-Friendly Environment
Comfortable Bedding: Invest in a comfortable mattress and pillows that support your body’s needs.
Dim Lighting: In the evenings, switch to dimmer, warmer lighting to signal to your body that it’s time to wind down.
Quiet Space: Minimize noise distractions and consider using earplugs or soothing sounds if needed.
Ideal Temperature: Keep your bedroom cool and well-ventilated to promote better sleep.
Practicing Relaxation Techniques
Deep Breathing: Engage in deep breathing exercises before bedtime to calm your mind and reduce stress.
Progressive Muscle Relaxation: Gradually tense and then relax each muscle group to release physical tension.
Meditation and Mindfulness: Practice meditation or mindfulness to shift your focus away from racing thoughts.
Managing Diet and Hydration
Balanced Meals: Consume a balanced diet rich in whole grains, lean proteins, fruits, and vegetables.
Caffeine and Sugar Intake: Limit caffeine and sugary foods, especially in the hours leading up to bedtime.
Hydration Timing: Stay hydrated throughout the day, but reduce fluid intake closer to bedtime to minimize nighttime trips to the bathroom.
Establishing a Sleep Routine
Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
Wind-Down Ritual: Engage in relaxing activities before bed, such as reading, gentle stretching, or taking a warm bath.
Digital Detox: Avoid screens (phones, tablets, computers) at least an hour before bedtime, as blue light can interfere with sleep-inducing hormones.
4 coups to relieve menstrual insomnia:
1. Choose the right sanitary napkin
Many sisters consume a lot at night. If it causes side leakage or worries about it all the time, it will affect the quality of sleep. So choose a sanitary napkin with strong air permeability and strong leak-proof ability, which can make your sleep more quality at night.
2. Early to bed and early to rise
Try to develop a good habit of going to bed early and getting up early. Staying up late for a long time not only affects sleep, but may also cause endocrine disorders and menstrual disorders.
3. Supplement B vitamins
If the B vitamins in the body are deficient, it will also cause insomnia, especially vitamin B6, so you can supplement it in moderation and eat some fruits and vegetables, such as spinach, cabbage, potatoes, avocado, red dates, oranges, etc.
4. Proper exercise
You can increase the amount of exercise in moderation one week before menstruation. Director Lei Feng of Jinan Honghui Hospital explained: This can help maintain the chemical state balance in the brain, regulate the body and mind, and thus achieve a good sleep. However, Director Lei reminds everyone to avoid strenuous exercise during menstruation, which may cause the mature corpus luteum to rupture.
Seeking Professional Guidance
Consult a Healthcare Provider: If insomnia persists or significantly impacts your daily life, consult a healthcare professional.
Hormonal Balance: Discuss with your doctor the possibility of hormonal imbalances affecting your sleep.
Cognitive Behavioral Therapy for Insomnia (CBT-I): Consider CBT-I as an evidence-based approach to addressing insomnia.
Conclusion:
Alleviating insomnia during menstruation requires a holistic approach that takes into account hormonal fluctuations, lifestyle choices, and relaxation techniques. By understanding the connections between your sleep patterns and menstrual cycle, you can make informed choices to improve your sleep quality. Remember, achieving restful nights may take time, but with consistent effort and a mindful approach, you can find relief and enjoy better sleep during menstruation.
