Sleeping can pose a few challenges when it's your time of month. First of all, hello, leaks. Then, there's the issue of cramps keeping you up. But you can keep these issues at bay, it turns out, just by making some simple adjustments to your position.
We asked a few experts about the best way to sleep when you're on your period, and they unanimously agreed on one position: the fetal position. "Sleeping in the fetal position takes pressure off the abdominal muscles," explains Lisa Lindley, M.D., board-certified gynecologist with Eisenhower Women's Health. Jennifer Wider, M.D., agrees. "Many women report that the fetal position can help relieve cramps," she says. In this configuration, the skeletal muscles around your abdomen relax, and less tension leads to fewer cramps and less pain, she explains.
According to the research team for the period-tracking app Clue, this position has an added benefit: your legs are squeezed together, which decreases the chances that blood could leak out.
One position you should probably avoid during that time of month is face-down. being on your stomach can squeeze the uterus so that more blood comes out, increasing your changes of leaks, says Dr. Wider.
Other ways to keep Aunt Flo from waking you up are taking ibuprofen or naproxen starting a few days before your period to reduce the pain, showering or bathing before bed, using lavender products, sleeping with a heating pad or hot water bottle, and stretching your abdomen before bedtime, says Dr. Lindley. If leaks are your issue, you can try using a menstrual cup, sleeping in period panties, or wearing tight underwear or shorts to keep your pad in place (Dr. Lindley doesn't recommend tampons because leaving them in overnight can cause infections).
With the right care, your period doesn't have to get in the way of your sleeping orwaking life.
