10 tips to better sleep on your period.

 

Got your period and struggling to sleep? Don’t worry, we’ve got you covered! Sleepless nights can be a drag both physically and mentally so we’ve rounded up our top tips for getting the best night sleep. They say the uglier you go to sleep the prettier you wake up, so, grab your Ugly Pants overnight period pants and let’s get you dreaming.

Set the mood: Creating your ideal sleep sanctuary

Creating your sleep sanctuary is key for letting your brain and body know it’s time to sleep. Having a calming environment that you set up every time you’re ready to fall asleep provides cues to your brain that it's time to rest, making it easier to fall asleep.

Tips from UGLY HQ; Avoid harsh lights and consider a black out curtain.
Light some scented candles or an essential oil diffuser with some lavender
Play soothing music or a mediation playlist

Get moving: Can exercise make you sleep better? 

Regular exercise has been proven to improve your sleep quality. This may take some trial and error to see what time is best for you to work out, we’d suggest nothing too strenuous right before you go to bed, aim for 60- 90 minutes before. The endorphins released during exercise will also help to manage period pain and discomfort. 

Create the perfect nighttime routine for quality sleep

Having a good nighttime routine can lead to falling asleep faster, high-quality sleep, and a better morning! What goes into your night time routine will vary so spend some time figuring out what suits you best. Use the last 30 - 60 minutes of your day to ensure you get the best sleep, with reducing your screen time, avoiding caffeine, alcohol and nicotine as these can interfere with your sleep quality.

Tips from UGLY HQ; Swap your phone for reading a book
Eat a little earlier so you have time to digest before bed 

Stay hydrated: Balancing water intake for better sleep

Drink plenty of water throughout the day to stay hydrated but try to avoid drinking lots straight before bed to avoid loads of bathroom trips. 

Comfort is key: Enhancing sleep with quality bedding & pyjamas

Invest in good quality bedding and sleepwear made from breathable fabrics like cotton. Loose-fitting pyjamas allow for better airflow and reduce the risk of overheating, while silky smooth sheets provide a luxurious feel against your skin for ultimate comfort.

Tips from UGLY HQ; Switching to sleeping in period underwear can maximise your comfort.
Add your Ugly Pants overnight period pants to your pyjamas for effortless comfort all night

Stick to a schedule!

Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep.

Combatting period pain: do heating pads relieve period pain?

Adding heat works by relaxing the muscles in your uterus, increasing blood flow and easing the pain. A hot water bottle is the perfect thing to keep on hand for when your cramps disrupt your sleep. If you’re more comfortable with a cooler temperature, you can also use an ice pack. This can help by drawing the blood out of the pelvic region. It's important to remember not to fall asleep with your hot water bottle, prolonged exposure can lead to burns, and if you roll onto it during the evening it can cause the hot water bottle to split.

Tips from UGLY HQ; Put your hot water bottle in your bed for 10 - 15 minutes before you go to sleep for a comfy warm bed.
Make sure you don't use a hot water bottle on your bare skin - I always use the high waisted overnight pants to avoid this

Boost your mood, Iimprove your sleep: Self-care strategies

Combat period-related mood swings and emotional fluctuations by prioritising self-care activities that bring you joy and comfort. Whether it's indulging in a favourite hobby, spending time with loved ones, or simply taking a moment to breathe and reflect, nurturing your mental and emotional well-being is essential for a restful night's sleep.

Herbal remedies for period pain

Explore natural remedies such as chamomile tea, magnesium or valerian root supplements, known for their calming properties and ability to promote relaxation. These herbal remedies can help soothe period-related discomfort and ease you into a restful sleep. Find what works for you whether that's taking supplements or adding herbal tea into your night time routine!

Wear the right pants: The best underwear for period comfort

It may seem like a minor detail, but wearing uncomfortable or unsupportive underwear can amplify the discomfort of your period. By choosing soft and breathable period pants, you can bid farewell to worries about leaks during the night and the discomfort of pads, cups, or tampons. Your underwear should add to your comfort, providing support and assurance as you catch those much-needed Zzz's. With our extensive selection of period pants, we guarantee there's something to cater to your needs—explore our full range right here.

Keep in mind, securing a restful night's sleep is vital for both your physical and mental health, particularly during your period. So, why not try these tips to fall asleep better on your period and bid farewell to those restless nights? Here's to embracing sweet dreams and enjoying peaceful periods! 🌙💤