Menstrual cramps can be such a pain in the… abdomen. Experiencing such pain when you want to hit the sack will not get you the good night’s rest you deserve. However, there is no need to fret, as certain sleeping positions may help to reduce those cramps.
As we are all different and experience things differently, it is important to note that one sleeping position may not work for the next person. So, try these three different positions by Medical News Today to see which one works best for you.
Fetal position
For some people, lying on the side and tucking the legs toward the chest may help to reduce those nasty menstrual cramps. This position encourages the abdominal muscles to relax, which may also reduce the intensity of menstrual cramps in the lower abdomen.
Sleeping on your side
Studies have shown that sleeping in this position can reduce back pain as well as pressure on the abdomen. You can also get a good night’s rest by placing a pillow between your knees. Experimenting with different pillow positions can help you to find the best position when enduring period pains.
Sleeping on your back
Like the other sleeping positions, lying on your back, too, reduces pressure on the abdomen. This may improve cramping symptoms over lying directly on your stomach. Research has also indicated that lying on your back can reduce back pain, thus relieving lower back pain related to menstrual cramps.
Additionally, some people may benefit from placing a pillow under their knees while in this position, as elevating the knees can reduce pressure off the lower back, further improving period symptoms.
Other tips to prevent menstrual cramps
- Consume natural supplements: Drinking chamomile tea before bed is sure to do the trick. It reduces pain, inflammation and heavy menstrual bleeding. Alternatively, consuming ginger can also reduce the intensity of period pains. This, too, has anti-inflammatory properties and can treat nausea, which many people experience during their period.
- Gentle exercises: For some, working out three times a week for 45–60 minutes improved period symptoms. Researchers also found that yoga was more effective for treating period symptoms. So, it is best to have a gentle yoga session before bed. However, it is advised that you contact your doctor before beginning any new exercise routine.
