How to have a good night's sleep on your period

Sleep is the ultimate act of self care but many of us are too busy to invest in our nighttime routine. Getting a goodnight’s sleep is essential for your body to look after itself, especially during your period. According to a recent study, around 30% of women suffer from poor sleep during their period and over 20% suffer from poor sleep the week before. Your sleep is crucial in regulating your hormones as well as cravings which are a common PMS symptom. That’s why we’ve put together some top tips to help you have a great night’s sleep while on the blob. 

Turn off your screens

All we want to do on our period is roll up into a ball and watch Netflix. But the amount of time you spend in front of a screen could be affecting the quality of your sleep when you’re on your period. Research suggests that the blue light emitted from phone, tablet and laptop screens interrupts the brain’s melatonin production. 

Melatonin is the hormone which tells your body when you need to sleep. Blue light can disrupt melatonin and fool your brain into thinking it’s daytime when it isn’t, meaning your brain can’t completely shut down. Even sleep specialists advise turning your screens off at least 30 minutes before going to sleep so your body and brain can power down!

Use essential oils 

Modern life has left us permanently switched on. That’s why quieting the mind before bed is key. Lavender and Chamomile essential oils have been used in aromatherapy practises for centuries, particularly for sleep and premenstrual syndrome. However, if you find Lavender too heavy, you can get all the essential oil goodness without the overpowering smell by using the BeYou Sleep Pillow Mist. 

We tested the BeYou Sleep Pillow Mist on a panel of BeYou customers who suffer from poor sleep during their period as well as endometriosis, anxiety and insomnia. We found that 90% of the consumers felt more refreshed and well-rested in the morning after using the mist and 97% would recommend it to a friend. To make the most of the dreamy essential oil blend, spritz your pillow and duvet with the Sleep Pillow Mist. Then, slowly breathe in the delicate essential oils for 4 seconds and breathe out for 7 seconds. Repeat this process until you fall into a deep, dreamy sleep. 

Practise Mindfulness

Periods are an emotional rollercoaster. Hormones tend to get the better of us so we feel even more stressed, anxious and upset than we usually would. That’s why a mindfulness practice can be useful during shark week. Try putting your thoughts down on paper, it’s a great way to calm your mind before bed. Not only will you feel better for articulating what’s on your mind but you can rest easy without the worries of the day running around your brain. Meditation can also help you switch off before bed. Using your breath to slow down your thoughts for at least 5 minutes before going to sleep ensures you can rest up without the worries of the day keeping you awake. Our favs here at BeYou HQ are the Calm and Headspace apps. 

Quit the Caffeine

You might be craving caffeinated and sugary drinks during your period. Tea and coffee can leave you feeling super cosy (who doesn’t want to feel like this on their period?!) but the caffeine content alerts your brain to stay awake and can even provoke cramps. Cramping muscles cause period pain because of chemicals called prostaglandins. Caffeine restricts blood flow to the cramping muscles, meaning your muscles cramp, causing more period pain! We say for a well-rested night’s sleep during your period, opt for decaf, chamomile or green tea. 

Bin your hot water bottle 

Around 30% of women experience poor sleep when on their period. Many women choose to use hot water bottles while on their period to relieve their aches and pains. However, hot water bottles don’t retain heat for long meaning you have to clamber out of bed to refill it, disturbing your sleep and keeping you awake for longer. That’s why we came up with a natural alternative - the BeYou Monthly Patches. The menthol and eucalyptus essential oils are slowly released over 12 hours meaning no scrambling to boil the kettle before bed! Simply, pop a patch on before bed and then remove it in your morning shower. There’s no burns, no damage, no refilling, just sweet dreams with the BeYou Monthly Patches

Getting a good night’s sleep is crucial during your period to keep your cycle in check and your mind quiet and calm. Investing in your rest allows your body to recover from the day and balance out hormones which control PMS symptoms such as cravings, cramps and bloating. Making sure you get enough sleep is the ultimate act of period self-care, so don’t skip out on your 40 winks when Aunt Flow comes to visit.

Meet the Author

jess simms

Jess is our Content & Community executive who writes about, well ...everything! She loves talking about period positivity and body positivity and, let's face it, loves a good debate. When she isn't talking about all things BeYou, she has probably got her nose in a book, cuddling her Jack Russell Terrier, Buster 🧚‍♀🐶📖

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