Last updated: February 27, 2023
That time of the month is always a pain, both literally and figuratively.
Dealing with period cramps, hormonal changes, water retention and other premenstrual symptoms is bad enough.
Then you have the reality of coping with period blood itself which is basically a whole other problem on its own and usually the last thing you need on top of everything else.
During the day we all have methods and products we like to use to stay in control and feel the best we possibly can.
However at night it can be another problem entirely.
Not only do periods interfere with sleep but you can also experience period leakage which just makes things feel a lot worse.
Luckily there are a number of period hacks for sleeping which can make your life easier overnight.
The best period hacks for sleeping
These period hacks for sleeping will help both your sleep cycle and your mental health when you have your period overnight.
It’s sometimes hard to know what the best option is for dealing with your period at night but these period tips for sleeping will help on even the most heavy days.
Below are the best ways to ensure you get a good night’s sleep without any period mishaps at that time of the month.
Use the best period products for sleeping
During your menstrual cycle it’s important to use the correct products for both your blood flow and the time of day or night.
Here’s some good tips for dealing with your period overnight:
- use overnight pads in your underwear which are longer and more absorbent than regular pads
- if you use a menstrual cup you can wear one overnight at the same time
- you can use tampons but these can only be worn for up to eight hours at a time due to the risk of toxic shock syndrome
Using night time pads plus another form of period product like a tampon or menstrual cup is a great idea.
Make sure to add a completely new pad just before you go to bed.
This method of doubling up on your period products at night gives you an extra layer of protection while you’re asleep.
Consider using period underwear
Period panties are underwear which have built-in period protection.
They’re just like a normal pair of panties but they have a pad built in which absorbs menstrual fluid.
They come in different absorbencies and are a great way to get peace of mind while you’re sleeping.
You can also double up your period protection by wearing a pad or other form of period product with these panties.
You can find out more about these in this Modibodi review.
Choose the right clothing
One of the best period hacks for sleeping is to make sure that you sleep in the right kind of clothes.
Comfortable pyjamas are of course essential for better sleep and never more so than when you’re on your period.
You really want clothing that allows you to move freely and just feels nice against the skin.
You can add a pair of cycling shorts to your sleepwear during your period just to help hold your products in place.
Prepare your bed to offer more protection and comfort
For extra comfort and an extra amount of protection while sleeping on your period, try mattress protectors.
They will shield your mattress from any leakage and keep it on the upper layers of bedding.
The most affordable and easiest way to protect your bed is by layering dark towels underneath you if you have really heavy periods.
This will help prevent any period stains on your favorite bed sheet.
Have tools on hand to soothe away period pain
If you suffer from menstrual cramps throughout the night that interfere with your sleep patterns, try these tips:
Keep a heating pad or hot water bottle in your bed to hold against your abdomen.
The heat can help to soothe away painful periods and provide comfort during the night.
Keep pain medication by the side of the bed with water so you can take it in the night easily if the pain wakes you up.
One of the best period hacks for sleeping is to use natural methods like tea to ease menstrual pain.
Some of the best teas for period cramps include peppermint or chamomile tea.
Sleep in the right position
This tip can be a little hard to adjust to if you’re a stomach sleeper or prefer to sleep on your back.
However, the best sleeping position when you have your period is the fetal position.
This curled up position on your side can relieve period cramps.
It’s also the best way you can use your position to help avoid any unwanted period leaks.
The fetal position is one of the best period hacks for sleeping as it’s much less likely that you’ll get any leaking this way.
The worst position to sleep in during your period is on your front as this puts pressure on your lower abdomen and uterus, potentially squeezing the area.
Give yourself the best chance of getting a deep sleep
Hormonal fluctuations around your period can cause sleep problems.
For instance, they can prevent you falling asleep and potentially affect your body’s circadian rhythms.
This can mean you wake up during the night more often than usual.
To get a full eight hours of sleep, try the following period hacks for sleeping:
- Limit screen time before bed as this is known to interfere with proper sleep
- Take regular exercise which encourages the body to fall asleep naturally
- Eat a healthy meal in the evening which won’t disrupt your sleep cycle. Avoid things like cheese, spicy food and anything sugary
- Don’t eat too late
- Avoid having caffeine later on in the day
Following this advice will give your body the best chance of being able to relax as you prepare for sleep.
Cool your bedroom down
Being on your period raises your body temperature.
This really affects your body’s natural ability to fall asleep, so you can end up getting much less sleep than you should.
One of the greatest period hacks for sleeping is to lower the temperature of your bedroom to counteract this change.
Keep a window open or a fan on.
This is especially necessary if you use something like a heating pad to help with cramping.
Move slowly in the morning
This is a really simple tip but it can be a great help especially if you tend to experience heavy bleeding in the night.
No matter the amount of extra precautions you may have taken the night before, such as using extra protection overnight, during a heavier flow you may still find that you get some leaking.
You may wish to keep a roll of toilet paper by your bed for the moment when you get up, or during the middle of the night if you feel any leaks coming.
To avoid any further leaking move really slowly as you are getting out of bed.
By moving slowly you can sense what is happening with your body as gravity comes in to play.
You can quickly absorb any leakage in toilet paper as you make your way to the bathroom.
At the end of the day, periods are a completely normal part of life and so are all the things that come with them.
We all experience blood stains, mood swings, PMS symptoms and cramping and it really is such an inconvenient time.
The good news is with some preparation and these period hacks for sleeping you can be prepared, have the correct personal care to hand, and get good sleep quality at the same time.
By the time your next period comes around you’ll be ready for it with these top tips.
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