10 Best Bedtime Routines on Your Period.

The night with its comforting veil of darkness, illuminated with twinkling stars is fittingly the best time to slip into a relaxing sleep. There are several benefits of a sound sleep: lower risk of heart diseases, greater social and emotional intelligence, stronger immunity, etc. However, unfortunately women around the globe (as many 67% as per the 2007 National Sleep Foundation poll,) complain about disturbed nights due to headaches, cramps, and mental uneasiness during their periods. When it comes to taking care of your periods at night there is a lot of stuff that you maybe are not aware of or you are just simply not practicing.

Like myself, every woman has experienced the struggles of twisting and turning in bed- not because we overthink the philosophical concerns of the world, but because of fast-fluctuating hormones, an antsy mind and an aching body. To ensure we sleep better it is crucial to maintain a consistent night routine, especially when we menstruate.

While wearing organic sanitary pads– preferably night pads– is a must, there are some additional ways to ensure healthy sleeping habits during your periods. Here are some of my suggestions on ways to coax an undisturbed slumber and also an answer to your very valid question of “how to take care of your periods at night?”

Screen Time Reduces Sleep Time.

Save yourself from the temptation to watch a gripping TV show just before bed. Most screens – phones, laptops, tablets and televisions – emit a blue light that reduces the production of melatonin (a hormone that regulates your sleep cycle and the circadian rhythm). Any form of light is a cue to your mind to “wake up.” Schedule your screen time to at least two hours before bed time and try replacing technology with a book, an old-school tape-recorder for some music or a podcast, some calming mantras for meditation or maybe just in-person time with family.

Stretch Out.
Although during your periods the last thing you want to do is exhaust your body further, certain easy and slow exercises can help ease period cramps and encourage a soothing sleep. Stretching and relaxation exercises reduce tension in muscles and is my go to solution to anybody’s concern of “how to take care of your periods at night?” Since cramps are one of the primary causes of sleep deprivation, incorporating fifteen minutes of slow exercises that reduce inflammation can pave your way to a sound night.

Make a List of What Bothers You.

And deal with it before you head to bed.

Journaling helps put thoughts to a rest and jotting them down on a piece of paper allows some clarity and eventually aids in a well-deserved repose.