Waking up refreshed after a good night’s sleep is an unbeatable feeling, and one too few of us experience on a regular basis. We should be sleeping between 7-9 hours per night, though today roughly one in three adults gets less than seven.
Tucking up under the covers is not just pure comfort, sleep is critical to our overall health, affecting our physical, emotional, and cognitive well-being.
So, what actually happens inside our bodies overnight? How does our period affect our sleep? What can we do to guarantee a good night’s sleep?
What Happens Inside Our Bodies When We Sleep?
During sleep, our bodies undergo several restorative processes. The brain consolidates memories, processes information, and recalibrates emotions. The body repairs tissues, muscles grow, and hormones are regulated.
Sleep cycles occur 4-5 times per night and include light sleep, deep sleep, and REM (rapid eye movement) sleep. Spending enough time in each stage is essential for overall health and well-being.
How Much Sleep Do You Need?
A good night’s sleep is essential for optimal physical and mental health. Long gone are the days of reading under the covers or texting friends until late. As adults, we try to maximize time asleep – 57% of us snooze alarms daily because we don’t sleep enough.
On average, women need 11 more minutes of sleep per night compared to men, but typically sleep less than men due to childcare responsibilities and being naturally prone to insomnia, depression, and anxiety.
In his book Why We Sleep, Matthew Walker explains the many benefits of good sleep, such as improving learning, preventing Alzheimer’s, slowing the effects of aging, and boosting productivity.
When we don’t prioritize bedtime, sleep deprivation can lead to mood swings, daytime sleepiness and low energy, and irritability. If deprivation is consistent, chronic health issues such as obesity, diabetes, cardiovascular diseases, and weakened immune function may develop.
How Our Periods Affect Sleep Quality
It’s not news that an uncomfortable period can lead to a disruptive night. But did you know that one-third of those who menstruate struggle with sleeping?
During the menstrual cycle, estrogen and progesterone fluctuate significantly. These hormonal changes can affect the body’s temperature regulation and melatonin production, both of which are crucial for quality sleep.
Cramps are caused by elevated levels of prostaglandins (which cause the uterus to contract) and can lead to increased pain and discomfort at night. Other symptoms such as headaches or bloating make it harder to fall asleep and stay asleep, resulting in grogginess the next day.
If you suffer from severe period pain and have trouble sleeping, my obi's period relief belts might be just what you need. It helps soothe you into a relaxing deep sleep by relaxing uterine muscles, reducing cramps, and providing comfort. This natural, non-pharmacological treatment eases menstrual pain and allows you to get the beauty sleep you deserve!
How to Make Sure You Get a Good Night’s Sleep
Watch your diet...
Avoid caffeine in the afternoon and stay away from alcohol and heavy meals close to bedtime. We recommend having a warm drink to wind down before bed as it promotes relaxation and the release of melatonin and serotonin, helping you fall asleep faster. Chamomile tea is especially recommended to improve sleep quality.
Exercise regularly
Regular physical activity, from brisk walks to HIIT workouts, promotes better sleep by lowering cortisol levels. Working out also reduces restlessness in bed and improves symptoms of insomnia and sleep apnea.
Manage stress and anxiety
Techniques like deep breathing, progressive muscle relaxation, or yoga can reduce stress and promote relaxation before bed. Avoid stress-inducing situations such as bad news or arguments, and try something calming instead, like reading, taking a warm bath, or practicing mindfulness meditation.
Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your body's internal clock. Do this by creating a relaxing bedtime routine that signals to your body that it's time to rest. If you like to nap during the day, keep them short.
Optimize your sleep environment
Good sleep hygiene is key to getting quality shuteye. Ensure your bedroom is cool, dark, and quiet. Investing in a comfortable mattress and pillows can make a significant difference, as can good earplugs. As tempting as it may be, try not to bring your phone into the bedroom and avoid other screens.
Prioritize your sleep
Getting quality sleep, especially during your period, can be challenging, but it is not impossible. In fact, it should be one of your priorities. Put a good routine in place for yourself, and if your cramps keep you up at night, you can count on natural remedies, including a heated period pain belt, to get you through.
As the saying goes: a good morning starts the night before.
Blog written by Georgia Burton