PMS is known to cause sleep disturbances. Before and during their menstruation, women with PMS are at least twice as likely to develop sleeplessness. Excessive daytime sleepiness and feeling sleepy or drowsy around their period can be caused by a lack of sleep.
Healthy sleep hygiene is a common strategy for enhancing sleep. This entails adjusting your behaviours, routines, and surroundings to make them more favourable to getting the rest you require. Developing a relaxing bedtime routine, maintaining a consistent sleep schedule, avoiding excessive caffeine, getting exposure to daylight, reducing noise and light in your bedroom, and developing a consistent sleep schedule are all examples of strategies that can help you improve your sleep hygiene.
Channelize your Thoughts to Positive and Productive Matters:
You will become more worried and depressed if you wrap your mind around the difficult concerns while sleeping. Instead, concentrate on things that will make you happy or leave you with a good sensation, such as summer vacation plans with the kids or putting together a get-together plan with your childhood pals.
Create a relaxing and suitable sleeping atmosphere in your bedroom:
You can create a conducive setting for generating restful sleep by changing the ambient and overall feel of the bedroom. For a refreshing feeling, keep herbal and aromatic goods in the bedroom, and make the sleeping environment peaceful and pleasant so that you can have a good night’s sleep.
Increase Fluid Intake:
You can flush out extra sodium, which is the major cause of water retention or bloating both before and during your period, by increasing your consumption of drinks or healthy fluids. This will assist you in minimising period discomforts and allowing you to sleep well.
Avoid Excessive Caffeine:
Caffeine consumption that is excessive might increase anxiety and cause insomnia. If taken in small doses in the morning or afternoon, it might help to reduce PMS symptoms and rejuvenate the body.
Consume Calcium & Magnesium Rich Diet:
You can simply reduce PMS symptoms and be freed from the bloating tendency, as well as deal with psychological problems and regulate your increased hunger pains, by boosting the calcium content in your diet. Calcium also contains strong sedative qualities, which will help you get a good night’s sleep.
Magnesium, on the other hand, has a calming impact on the muscles and brain by increasing serotonin levels, which contributes to a restful and peaceful sleep.
Using Painkillers with Oral Contraceptives at the Same Time:
If you’re suffering from insomnia during menstruation, you can use sleeping tablets after consulting with a doctor if the condition has persisted for more than a couple of months. Magnesium Supplements, and Vitamin B Complex can help to relieve period pain and anxiety.
Furthermore, traditional therapies such as heated pads or an intimate session can provide significant relief from menstrual pain and discomfort. Meditation and concentration, as well as aerobics, are all natural ways to rejuvenate your body and promote restful sleep.
Exercise Early Morning:
You must follow a rigorous early morning exercising schedule for receiving early morning sunlight, which is a natural source of Vitamin D, in order to stay fit and get a decent night’s sleep.