Sleeping on the back or the side can take pressure off the abdomen and may alleviate cramps.
The best position to sleep in on your period is the one you find the most comfortable and the one that helps you get the most sleep. However, sleeping on your side in the fetal position may help reduce cramps and leakage.
Sleeping is the best way to relax your mind and body. Sleeping in certain positions can also provide you with relief from period pain.
During your menstrual period, your uterus contracts to help expel its lining. Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps.
Sleep in the fetal position: If you're normally a back or stomach sleeper, try rolling to your side and tucking in your arms and legs. This position takes pressure off your abdominal muscles and is the best sleeping position to relieve tension that can make cramping worse.
Menstrual cramps can seem worse at night due to your heightened awareness when you finally stop and lie down at the end of the day. Your sleep position, hormone imbalance, lack of exercise, smoking, caffeine, diet, stress and mental health can also all contribute to painful periods at night.
You can blame this hormone for your period cramps; prostaglandin causes your uterus to contract so the uterus sheds its lining. All of these hormonal changes can make you uncomfortable. And when you're uncomfortable, it can be much harder for you to relax and fall asleep.
It is believed that fibroids don't allow the uterus to contract properly, so it's unable to effectively stop menstrual bleeding. Another issue is fibroids produce growth factors (proteins) that stimulate the blood vessels of the uterus and cause more blood in the uterine cavity, leading to heavy periods at night.
Over time, free bleeding also has a positive effect on the period itself. By menstruating without the use of strange prodcuts inside the body, menstruation is given back its naturalness. Less menstrual pain and a shortened menstrual period, for example, are health benefits of free bleeding.
Mild to moderate cramps for one or two days during your menstrual cycle is usually normal. But many women experience painful and intense menstrual cramps that can feel debilitating and interfere with everyday activities and exercise.
If you start bleeding in the evening or overnight, it can be confusing whether to count that as your Day 1 since there are just a few hours left in that day. For the sake of simplicity, I recommend that you do count that as your Day 1.
Prostaglandins cause the muscles and blood vessels of the uterus to contract. On the first day of a period, the level of prostaglandins is high. As bleeding continues and the lining of the uterus is shed, the level goes down. This is why pain tends to lessen after the first few days of a period.
Menstrual cramps feel a little different to every woman. They can feel like a constant dull ache, occasional shooting pains or anything in between. Typically, women feel cramps in the lower stomach but they can also affect the groin, thighs and lower back.
During menstruation, chemicals called "prostaglandins" form in the lining of the uterus. They cause muscle contractions in the uterus, which can trigger pain and decrease blood flow and oxygen to the uterus. Similar to labor pains, these contractions can cause significant pain and discomfort.
If severe cramping is accompanied by fever, vomiting, dizziness, unusual vaginal bleeding, vaginal discharge, or if the pain is especially severe, call your healthcare provider immediately.
Healthy cardio and workout routines can help lighten your period. Exercising also alleviates cramps and bloating because it pumps you up with happy chemicals and lessens water retention. Working out may also reduce the length of your period because stronger muscles help your cycle function faster.
No matter how light your flow is, or even if there is no flow, bacteria can build up. Changing your pad every 3 or 4 hours (more if your period is heavy) is good hygiene and helps prevent bad odors.
Some people might feel like their periods end faster when they use tampons, while others say that using pads seemingly shortens their period length because pads do not hamper period flow. However, there is no scientific evidence that either tampons or pads can make your period end faster.
When a girl is standing up, gravity helps blood flow out the vagina. But if she's lying down, blood doesn't flow out as easily, especially on lighter flow days. It's like when you hold a bottle of water upside down: Gravity makes the water pour out much faster than it does when you hold the bottle on its side.
If you notice on heavy days of your period that blood seems extra-thick, and can sometimes form a jelly-like glob, these are menstrual clots, a mix of blood and tissue released from your uterus during your period. They can vary in size and color, and usually, they are nothing to worry about.