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Posisi Tidur Yang Tepat Untuk Meredakan Nyeri Menstruasi

How to Sleep with Period Cramps

When menstruation comes, some women often experience pain in the abdominal area to the waist. Of course the pain makes them uncomfortable, it can even interfere with their daily activities. 

Pain during menstruation does not only interfere with activities in the morning and during the day, but even at night the pain can cause difficulty sleeping. Quoting from the National Sleep Foundation, almost 30 percent of women experience difficulty sleeping during menstruation, and the remaining 23 percent cannot sleep soundly in the days leading up to menstruation. 

The cause of difficulty getting comfortable and quality sleep during menstruation is due to hormonal changes in the body. Changes in the body's hormones cause body temperature to increase, and disturb the hormones that stimulate the body to sleep. 

But you don't need to worry, because there are several sleeping positions that are believed to help reduce pain during menstruation. By adopting the following sleeping positions, it is hoped that you can return to sleep comfortably. 

Sleeping Positions That Effectively Reduce Menstrual Pain / Cramps 

Knowing the right sleeping position to reduce pain during menstruation will help you get comfortable during menstruation. That way, you will also get quality sleep, so that in the morning you can do your activities properly. 

Here are some sleeping positions that are effective for relieving menstrual pain: 

  1. Sleeping Facing Sideways 

To help relieve menstrual pain, you can try sleeping on your side. Quoted from Healthline, sleeping on your side can help reduce pain during menstruation. 

To try this sleeping position, you can place a pillow under your neck to help the curvature of the neck bones while you sleep. In addition, you can also place a pillow between your thighs to keep your pelvis parallel. That way, the menstrual pain will be slightly reduced. 

  1. Lying Face Up 

The next sleeping position that can help relieve pain during menstruation is sleeping on your back. You need to know that sleeping on your back has good benefits for overall health.

This is because sleeping in a supine position can distribute body weight as a whole. This sleeping position can minimize pressure and ensure balance between the head, neck and spine. 

  1. Placing a Warm Pillow on Stomach 

One way to reduce pain during menstruation is to place a warm pillow on the stomach while sleeping. The warmth from the pillow will make the uterus more relaxed and the pain will decrease. 

A Scientific Report journal reveals that warm temperatures can relieve pain and improve blood flow. You can use heating on and attach it to your stomach. However, if you don't have a heating pad, you can also use a warm towel or a drinking bottle filled with warm water and place it on your stomach. 

You can also do it in a supine sleeping position, so you can feel the maximum results. 

  1. Child Pose 

You can try this child pose or yoga style sleeping position to reduce pain during menstruation. This child pose can provide many benefits to relieve menstrual pain. 

This child's sleeping position can help relax the body and mind. In addition, this sleeping position can also minimize headaches, so you can experience a good night's sleep. 

  1. Fetal Pose 

The next sleeping position that you can try is the fetal pose or fetal sleeping position. Yes, just like the name suggests, you will sleep in a position similar to that of a fetus while in the womb. This sleeping position is the most recommended sleeping position to help reduce pain during menstruation. 

Dr. Theresia Rina Yunita said that fetal pose is highly recommended, because this sleeping position can adapt the body's natural response when you are in pain. This is because this sleeping position can help relax the muscles around the stomach and buttocks. 

In order to get maximum benefits, you can place a pillow between your thighs. This can help keep the pelvis aligned. 

  1. Placing a Pillow Under Knees

The last sleeping position that you can try to reduce menstrual pain is by placing a pillow under your knees. First, sleep in a lying position (face upwards). Next, place a pillow under your knees. 

When doing this position, make sure your legs stay straight and parallel. It aims to keep blood flow smooth and uninterrupted. 

How to Reduce Menstrual Pain 

Apart from sleeping position, there are several other ways that can help you relieve pain during menstruation. You can try the following ways: 

  • Drink warm chamomile tea 
  • Take a warm bath 
  • Drink warm water 
  • Drink warm ginger tea 

Basically, the menstrual period can be quite uncomfortable for women. During menstruation, there are many changes that occur in women, both physical and psychological changes. 

That is why during menstruation, women must have good quality sleep. Apart from the fact that they experience insomnia during menstruation, they also experience quite disturbing pain, both in the morning and at night. 

For that, there is nothing wrong if you try the sleeping position above. It aims to maintain the quality of sleep that you get during menstruation. That way, you will get enough energy to do activities the next day.

References nyeri-haid-yang-nyaman d-1

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