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The Best Sleeping Positions for Menstrual Cramps

Have you ever tried to sleep while on your period only to find yourself in excruciating pain because of menstrual cramps?

Luckily, we’ve got ways to deal with this other than taking strong painkillers. By simply adjusting your sleeping position, you can alleviate menstrual cramp pain and actually get a good night’s sleep. Allow us to show you how.

What Causes Menstrual Cramps?

You can’t always identify the cause of menstrual cramps. They could sometimes be a sign of an underlying medical condition, such as one of the following.

— Premenstrual Syndrome

PMS is a common ailment caused by hormonal changes in the body that occur one to two weeks before the onset of menstruation. Symptoms usually subside once bleeding begins.

— Uterus Fibroids

Fibroids are benign tumors that can compress the uterus or cause abnormal pain and menstruation, though they frequently go undetected.

— Adenomyosis

This is a relatively uncommon condition. It occurs when the uterine lining grows into the uterus’s muscular wall, resulting in pain due to pressure and inflammation. Additionally, it can result in longer or heavier periods.

— Endometriosis

This is a painful medical condition in which cells from the uterine lining proliferate in other parts of the body, most commonly the fallopian tubes, ovaries, or pelvic tissue.

— Cervical Stenosis

Cervical stenosis is a rare condition in which the cervix is abnormally small or narrow, resulting in a decrease in menstrual flow and an increase in pressure inside the uterus, resulting in pain.

— Pelvic Inflammatory Disease

PID is a sexually transmitted infection of the uterus, ovaries, or fallopian tubes that is frequently caused by bacteria. This bacteria typically causes reproductive organs inflammation and pain.

Sleeping in the Fetal Position

Are you familiar with the fetus’ position inside the womb? It basically means that you have to be all curled up.

Sleeping in this position, the muscles surrounding your abdominal area relax, providing much-needed relief from period cramps. Additionally, if you sleep in this position, there is almost no chance of leakage.

Sleeping on Your Back

It can put you in a good position to massage your abdomen. Plus, sleeping on your back can assist in relieving cramps. Aromatherapy can also be used in conjunction with massage to assist alleviate discomfort, according to her.

Applying lavender and cinnamon essential oils to your abdomen during a massage may help to relieve cramps, though there isn’t a lot of clinically meaningful evidence to support the usefulness of these treatments.

Place a Pillow Under the Knees

Take a round bolster pillow (not too large), lie on your back, and place it beneath your knees. Maintain a straight posture with your legs. Make sure they are neither too higher nor too low in height, as this could cause blood flow restrictions.

Don’t have a round pillow? You can use a towel rolled up and placed beneath your knees. Within a few minutes, you will notice how relaxed your muscles are and how at ease you feel.

Sleeping in Child’s Pose

There are a few similarities between the child pose and the fetal position. The idea is to have your knees as close to your chest as possible.

During the child pose, you fold your body forwards and put the head on your mattress. It’s like kneeling on the bed but with your body fully leaned forward.

As a matter of fact, yoga in general, and particularly poses that entail folding in such a way that your lower back is released, can be an excellent method of combating cramps.

Should You See a Doctor for Cramps?

Visiting a gynecologist may be necessary if menstruation discomfort is interfering with your ability to conduct fundamental duties on a monthly basis.

Cramping or pelvic pain that occurs suddenly could be indicators of infection. In the absence of treatment, an infection can cause scar tissue, which can harm the pelvic organs and ultimately result in infertility.

If you’re dealing with any of these, you should consult with your doctor immediately:

  • Passing blood clots, cramps, and nausea, all accompanied by diarrhea and vomiting.
  • Ongoing discomfort with the insertion of an IUD.
  • Pelvic pain even when you’re not on your period.

Other Methods to Help With Menstrual Cramps

While these sleeping positions might help with menstrual cramps, there are other things you can try in conjunction.

• Heat

Try applying some heat directly to your abdomen and lower back, it may help to alleviate pain and discomfort. Heat therapy (typically in the form of a heat patch or pack) can be just as effective in treating menstruation pain as nonsteroidal anti-inflammatory drugs (NSAIDs). It also has the potential to create fewer negative effects.

• OTC Medication

Nonsteroidal anti-inflammatory medicines (NSAIDs) are the most frequently prescribed over-the-counter pain medication for period pain and excessive menstrual bleeding. Ibuprofen and naproxen are two NSAIDs.

These medications aid in reducing your body’s synthesis of prostaglandin. Although NSAIDs are not as efficient as oral contraceptives at reducing prostaglandin, they can help with pain relief.

• Essential Oils

Massage therapy for approximately 20 minutes can be beneficial. Menstrual massage therapy entails pressing certain spots while the therapist’s hands work their way around your abdomen, back, and side.

Additional benefits may accrue from incorporating essential oils into an aromatherapy-style massage. A few essential oils that you can use for this type of massage therapy include rose, peppermint, and lavender.

You can purchase or prepare your own scented massage oil using identical materials. Try using a carrier oil like grapeseed or sweet almond to dilute essential oils.

Final Thoughts

Menstrual cramps, while common, might also suggest an underlying medical condition. If you ever feel that menstrual cramps are interfering with your day-to-day activities on a monthly basis, it’s recommended to see a doctor.

Adopting the proper sleeping position might help you get a good night’s rest. You can also fill a bottle with warm water and take it to bed with you. The heat coming from the bottle can also help alleviate menstrual cramps.

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