Sleep:

Having a good sleep routine and good sleep hygiene is important. Having a good sleep routine means trying to go to bed at the same time every night, trying to get up at the same time in the morning. Human beings tend to do best when they are getting around 7-9 hours of sleep. If you are a young person and your body is still growing and developing, you might find that you need even more sleep than this, particularly if you are on your period! Having good sleep hygiene means having a predictable routine before bed. As it gets darker and closer to bedtime, our body produces a hormone called melatonin. Melatonin helps our body feel drowsy and ready for sleep. We can struggle to fall and stay asleep if our body is not producing enough melatonin. One way we contribute to this is using screens like our televisions and phones right before we go to sleep. These devices produce a wavelength of light known as blue light – this blue light mimics the sun and when the sun is out, our bodies think it is daytime and tend not to feel sleepy. Stopping the use of these devices 30 mins to an hour of going to sleep can work wonders. You might also enjoy having a bath or shower, journalling and writing about your feelings or day, using essential oils such as lavender or having some bed-time tea can also help. 

You may find that you move around more when you sleep or that you are warmer than usual at night. Our basal body temperature is higher at stages in our cycle so this is normal. Being aware of how your body reacts during your period and planning for this can help to minimise sleep disruption. Wearing lighter clothing at night or changing blankets to thinner ones can help with feeling too warm. Using a weighted blanket can minimise moving around and add a feeling of comfort for some people. 

Again, it is important to try out different things and find what works for you, but if you are experiencing periods of insomnia (having consistent difficulty falling or staying asleep (particularly if caused by period pain or feelings around your period)), please speak to your GP or other healthcare practitioner.