Periods often come with their share of discomforts: abdominal pain, lower back tension, bloating… And sometimes, a persistent fatigue, without being able to fall asleep. Why is it so difficult to sleep during menstruation? And above all, how can you improve your nights during this time of the cycle? At Adopte Ma Culotte , we offer you helpful insights.
Why do we sleep poorly during our periods?
Sleep is a precious time for regeneration. But during menstruation, several factors can disrupt this natural process. First, hormonal fluctuations play a major role: the drop in progesterone, which usually promotes sleep, can make nights more restless. Estrogen levels also decrease, which disrupts the regulation of body temperature, making it more difficult to fall asleep.
Then there are the physical symptoms : menstrual pain, breast tenderness, cramps in the lower abdomen… all of which make it difficult to fall asleep, or even cause frequent awakenings during the night. And if your flow is heavy, the feeling of dampness can also be a source of discomfort.
Good habits for sleeping better during your period
Fortunately, solutions exist to feel better and improve the quality of your sleep during this period.
1. Lighten your plate in the evening
Indigestion often makes it difficult to fall asleep. During menstruation, it's best to eat light and soothing foods .
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Opt for soups, cooked vegetables, herbal teas, and low-salt foods.
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Limit stimulants (coffee, alcohol, refined sugar) which amplify sleep disturbances and pain.
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Opt for foods rich in magnesium (bananas, almonds, whole grains), which help to relax muscles and mind.
2. Engage in gentle activity during the day
Movement helps release accumulated tension. A yoga, walking, or Pilates session can soothe menstrual cramps and promote sleep, provided you avoid doing it too close to bedtime. Opt for gentle activities that don't put too much strain on your abdominal muscles.
3. Create a sleep-friendly environment
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Turn off screens at least one hour before going to bed.
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Dim the lights, light a natural candle or diffuse a few drops of lavender essential oil.
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Keep the room cool, quiet, and completely dark.
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And most importantly: establish a regular sleep routine .
These small rituals, repeated every evening, send a signal to your body that it's time to relax.
4. Sleep in comfortable period underwear
Ill-fitting menstrual products can ruin a night's sleep. Discomfort, fear of leaks, unpleasant sensations… all of this can disrupt rest. That's why our period panties are designed to support you at night too . Soft, absorbent, breathable, and free of any foreign objects, they allow you to sleep peacefully, without discomfort or stress.
Among our models, some are specially designed for heavy nighttime flow. And as a bonus: they're pretty, discreet, and washable!
5. Focus on the benefits of plants
Medicinal plants are valuable allies for regaining calm and relieving menstrual pain:
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Chamomile, lemon balm or lavender : promote relaxation and facilitate falling asleep.
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Chaste tree : helps regulate hormones and relieve premenstrual syndrome.
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Yarrow : antispasmodic, ideal for calming cramps.
To be consumed as an infusion or in the diffusion of essential oils (taking care to respect the recommendations for use).
How about starting tonight?
Getting a good night's sleep during your period isn't an impossible dream. With a few gentle adjustments to your daily routine and the right menstrual hygiene products, you can get restful nights even during this phase of your cycle.
Looking for maximum comfort during the night? Discover our collection of period panties on our shop.