Wide Angle Seated Forward Bend
Speaking of mind-calming poses, wide angle seated forward bend is where its at. On your period or not, stretch into this pose when the stress of life is getting to you. Like with every other pose, the benefits arent singular. This forward bend helps to stimulate your abdominal organs, leading to less painful cramps .
Yoga Position # : Pigeon Pose
The pigeon pose will help your hips feel more relaxed as they carry the stress of menstrual cramps. The pigeon pose will help stretch and relieve the pain felt in your hips.
First, position yourself in the upright sitting position. Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. A more intense stretch can be achieved if you reach your arms over your head and bring your hands together.
Position yourself on all fours. Bring your right knee forward towards your right wrist, and extend your right ankle so it is in line with your left hip. Slowly slide your leg back. For balance and depending on your flexibility, you may need to keep your hands positioned on the ground.
As your leg extends back, you will feel the stretching of your left hip and you may also feel stretching along your right side, but it shouldn’t be painful. If it is painful, you may need to modify the pose.
Hold this pose for several breaths before returning to the center and repeating the pose with your right leg outstretched behind you and your left knee bent. Repeat 5 to 10 times.
Keep Track Of Your Period Symptoms To Prevent Cramps
Keeping track of your period symptoms can really help you and your healthcare provider a lot. Having a full idea about what might happen within the specified time can help you get prepared beforehand. So, always keep track of your period at all times.
Full knowledge of your menstrual cycle can help to determine a lot about your health. Long period of waiting for your menstruation could be a sign of pregnancy so you should take note of this. Irregular menstrual cycle can be an indication of hormonal change or thyroid issues and lots more. Always keep track of your menstrual cycle to know the state of your health.
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So Whats The Best Position To Sleep During Your Period
If youre going to sleep at night with achy, breaky cramps, there could be a way to sleep that can help you. Sleeping in the fetal position takes pressure off the abdominal muscles, which can help relieve cramps the fetal position helps because the skeletal muscles around your abdomen relax, and less tension leads to fewer cramps and less pain.
If youre someone who tends to leak a lot at night, it might be because of the position you sleep. Sleeping on your stomach can squeeze your uterus in a way that causes the blood to come out more.
What Happens To Your Body During Your Period
Menstrual cycles last from 25 to 35 days, with an average of 28 days for most healthy women. Fluctuation in four key hormones mark phases of the cycle and account for many of the symptoms women experience. A cycle begins on the first day of menstrual flow when levels of estrogen and progesterone are low. During the follicular phase , estrogen rises, leading to ovulation . The post-ovulation luteal phase sees an increase in progesterone before hormone levels drop and a new cycle begins with the start of menstruation.
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How To Sleep With Cramps
August 6, 2020// by Terry Cralle//
That one time at a month is described with headaches, drastic mood swings, hormonal changes that influence redness, acne, and the notorious cramps. Period cramps can occur at unpredictable times of the day. However, many find them to be the worst when they occur during the night. Night cramps can deprive you of sound and restorative sleep, which leads to even more unpredictable mood swings and daytime sleepiness.
If you feel like you cant control your menstrual cramps and their intensity and you dont want to drink medicines that fall heavy on your stomach to be able to sleep, we compiled a list of things you can try to help you sleep with cramps.
Before youre able to choose the best approach to soothe your period cramps before sleep, we need to decide the underlying reason that cramps occur. Some women experience little to no cramping sensation during their period. For others, period cramps can feel nearly apocalyptic. Lets see why it happens.
Adopt One Of These Sleep Positions
First things first, adopting a sleeping position that’ll make you feel calmer and more comfortable is a sure-fire way to relieve some of those additional period pains at night. âSleeping in the foetal position takes pressure off the abdominal muscles,â Dr Lisa Mindley MD told Glamour.
Dr Jessica Grossman, MD, told Teen Vogue that slipping into child’s pose, which involves folding forward and putting your head on your mattress with your knees curled beneath you, can relieve period cramps, too. Dr Grossman also suggested that lying on your back can help, as it enables you to massage your stomach essential oils that alleviate period pain, such as lavender and cinnamon oil, as you try to get to sleep. I’d recommend doing this with OHNE’s Anti-Teardrops Oil, which contains 1% CBD oil to help ease cramps. You can even apply it directly onto your tampon, too.
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/4sleeping With A Pillow Under Your Knees
Take a round pillow, which is not too high. Lie down on your back and keep this pillow under your knees. Keep your legs straight and not higher or lower in height as that can affect the blood flow.
If you do not have a round pillow, you can roll a towel or any other cloth and keep it under your knees. This will help relax your muscles and bring you at ease.
Ways To Relieve Menstrual Pain
Ways to relieve menstrual pain can be easy, time consuming, difficult, or therapeutic but whatever they are, we need them! The time of month that all women dread is the time of month that causes severe pain for over half of the women in the world. And I don’t mean your average run-of-the-mill menstrual pain. I’m talking menstrual pain that is severe enough to keep you home from work. Yes, there are women who deal with that! Are you one of them? Then you need to read this article with ways to relieve menstrual pain.
Menstrual pain does not have to be something that controls your life. Instead, it can be something that you deal with and go on with your activities as normal. If you have to deal with severe menstrual pain, be assured that there are ways to relieve menstrual pain. Keep on reading this article if you would like to know 9 ways to relieve menstrual!
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Tame Chronic Sleep Problems
Practice Good Sleep Hygiene
Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.
More Sleep Tips
Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.
Yoga Position # : Reclining Twist
Your lower back and lower belly will both benefit from the reclining twist position.
First, lie flat on your back. Bend your left knee, and then lower it to the right side. Look to your left, and reach your arms out wide, your palms flat against the ground. You will want to stay here for five or more breaths.
Extend your left leg back to the ground, and repeat the pose with your right leg bending to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.
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What Do Periods Have To Do With Sleep Anyway
Your menstrual cycle is full of hormonal changes that can have a wacky affect on your sleep cycle especially during the first couple of days of your period. These hormonal changes can also cause a rise in core body temperature during your period. Why is that a problem? Well, one of the ways your body tells you that youre feelin sleepy is by lowering your body temp. If the temperature is too high , you can struggle to fall asleep.
Handy tip: A warm shower before bed and keeping your bedroom cooled to an optimum sleeping temperature of about 60-67 degrees Fahrenheit will help drop your body temperature, and ensure you feel snoozy even during your flow!
On top of this, PMS symptoms like headaches, anxiety, sore boobs, nausea, bloating, sore stomach, and cramps can make a restful eight hours feel like a far away dream.
How To Sleep Better On Your Period
Wed, Jan 03, 2018
Baby, its *cold* outside, so theres no better time to stay in bed but what if your period is making it difficult to snuggle and snooze the way youd like?
Sleeping, especially on your period, can be tough. Dont worry, all that extra tossing and turning is more than just in your head.
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Mefenamic Acid 500mg + Herbal Tea
I have to be honest here. In Chile, I buy Truasinol, those are tablets with the main component of mefenamic acid. This is a medicine my doctor made me buy to help me with the pain. And while they are not magical, they help a lot. Also, have in mind that each pill has 500 mg of mefenamic acid. Which is more than regular pain relief tablets have. Since they are stronger, they help faster.
What I would normally do is to take two tablets with preferably chamomile tea. You can call that my magic potion. I have to mention that my doctor said is to better take one tablet, and only to take two if the pain is too bad. Well, the pain is always bad, so I just go ahead and take two to avoid more suffering.
Laying In The Fetal Position
This may sound a little crazy, but laying in the fetal position is one way to relieve menstrual pain! Do you ever notice how a small baby will draw his legs up to his stomach when he has a tummy ache? That’s because the body automatically knows that this position helps relax tummy muscles and relieve the pain a bit. This may not be effective on its own, but I guarantee you if you double it up with a heating pad, or Advil, or both, you will get great results!
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Best Sleeping Positions For Menstrual Cramps
- By Dr. Himanshi Purohit
Menstrual cramps, also known as dysmenorrhea in medical terms or painful menstrual periods, are the most common gynecological problem in menstruating women all over the world. A study was conducted in December 2017 to assess the prevalence and impact or primary dysmenorrhea in Indian female students. The study included 1000 females of the age group 11-28 years. The results of this study stated:
Menstrual cramps can vary in duration and intensity in different women. While some women may complain of slight abdominal discomfort, some may complain of severely debilitating menstrual cramps which can even incapacitate their day-to-day activities.
Passive Standing Forward Fold
- With your feet slightly apart, drape your torso over your legs and let your upper body relax.
- Do not hold any tension in your neck the crown of your head should be reaching towards the ground. Move your head in yes and no motion to relax your neck.
- Grab on to opposite elbows and let gravity pull your upper body towards the ground.
- Shift your weight forward and balance on the balls of your feet rather than on your heels.
- If you cant straighten your legs fully, just bend your knees as much as it feels comfortable for you. The point of this pose is not to be able to touch the ground, but to be able to feel a nice stretch along your entire back.
- Relieves the tension in your lower back by stretching out the entire spine
- Reduces fatigue and anxiety
- Improves circulation of blood and oxygen in the spinal and pelvic region
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Pressure Points To Help With Headaches Digestion And Period Cramps
You know the feeling. It makes you want to double over and basically quit on your day. Its that time of the month. Aunt Flows in town. Youre on your rag. Its your period. Call it what you will, but menstruation brings with it a slew of painful symptoms from pesky to downright unbearable. Headaches. Nausea. And yes, cramps. Well, the good news is you dont have to feel helpless. Believers and practitioners of reflexology know it as a strand of Eastern medicine where pressing down on certain pressure points on the body can not only improve health, but it can relieve pain, and restore balance to the body. These points are used in acupuncture, but you dont have to turn to needles to experience some of the benefits. Here are common methods recommended for alleviating common period symptoms.
DISCLAIMER:This advice is not intended as a substitute for the advice of a qualified healthcare practitioner. Always seek medical advice that is specific to you and your situation.
Listen To One Of These Apps
One thing I always personally do if I wake up in the middle of the night and struggle to get back to sleep, is reach for my phone. I know this sounds bad , but hear me out I actually use it for a sleeping app. Keeping the light level on low, I click on the iSleep Easy app, which features a ‘Wee Hours Rescue’ playlist. This uses meditation and calming sounds to help you drift off back to sleep when you’re up and panicking. Most meditation-style apps such as Headspace and Calm have a selection of sleep stories or playlists to help distract you from those period cramps in the middle of the night.
However, if period pain starts to negatively affect your daily life, and is keeping you up most nights, it probably warrants a trip to the doctor. There, your GP will be able to advise you on the best plan of action for your nighttime menstrual cramps.
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