It is routine for women to have their periods monthly. Each woman has her own symptoms of hormonal fluctuations before the menstruation cycle, often referred to as PMS (Pre-Menstrual Syndrome). Pain and cramps in the abdomen, breast swelling and tenderness that can be painful, appetite changes, mood swings, acne, and anxiety are several symptoms of PMS.
Abdominal pain and cramps are caused by contraction of the abdominal muscles when blood is released from the uterus. This intense uterine muscle contraction can lead to tension (cramps) and abdominal pain. According to experts, pain and stomach cramps during menstruation can cause most women to experience temporary insomnia, often referred to as menstrual insomnia.
For those of you who experience menstrual insomnia, here are some tips to overcome menstrual insomnia:
- Make sleep a priority and have a sleep log
According to Margaret Moline, PhD, former Head of the Sleep Center at Weill Cornell Medical College in New York, sleep is an important factor for your health, particularly during monthly cycles. Having a sleep log will help you know the link between menstrual-cycle symptoms and sleep, between hormone fluctuations and sleep, as well as between anything and sleep. - Make a sleep schedule
Sticking to the same time schedule of waking up and going to bed every day will make you easier to fall asleep during your period. - Pain management
Relieve your pelvic pain by using a heating pad, doing daily aerobic workout or taking medication prescribed by the doctor. - Relax
Try to relax before going to bed. Let go of tension and anxiety, and think about soothing things that make you feel comfortable. Creating a clean and dimly lit sleeping area also helps you to fall asleep. Besides that, keep non-caffeinated herbal teas and herbal hot packs within reach. - Have some snacks
Menstruating women often feel hungry. If you are hungry close to bedtime, stick with just a bite or two of something light, such as crackers and fruits.
Text by Anggie Triana
Stock photos from rd.com
Source(s):
- 13 Ways to Deal with Menstrual Insomnia. https://www.rd.com/health/wellness/menstrual-insomnia/, May 02, 2018.
- Mengatasi Insomnia Saat Menstruasi. https://www.menstruasi.com/mengatasi-insomnia-saat-menstruasi, May 02, 2018.