Besides can affect mood, menstruation can also cause pain in the breasts, waist pain, fatigue, cramps in the abdomen, to pain in the lower abdominal area. Well, this situation makes women feel disturbed and eventually affects the quality of their sleep or even experiences insomnia. Then, what are the tips for getting rid of insomnia during menstruation? Let's look at the following reviews.
What Is Insomnia?
Insomnia is a common sleep disorder and can usually make it difficult for a person to fall asleep or wake up too early and not be able to go back to sleep. Or when you wake up you still feel very sleepy.
What you need to know is that insomnia doesn't just weaken energy levels and mood just, however, your health, performance, and quality of life can also suffer. Ideally, everyone has varying sleep times, but in general adults need rest time of approximately 7-8 hours a day.
Under certain conditions, there are some adults who experience insomnia in a short period of time (acute). Usually lasts for several days or even more than 1 week. And generally caused by excessive stress or experiencing a traumatic event. However, there are also some people who experience insomnia in the long term (chronic) and usually lasts for months. It could be that insomnia is the cause or it could be due to a medical condition or side effect of certain medications.
How to Get Rid of Insomnia
If you start to feel difficult to sleep or have time to sleep, but still lack quality? Try some of the tips below to cure insomnia below:
- Massage Therapy Before Bed
Massage therapy is the best technique to calm the body and mind. Massage at night can reduce pain, anxiety, stress and improve sleep quality. With a simple massage, you can do it yourself at home.
- Bathe in Warm Water
After a long and tiring day, soaking in warm water will not only relax you but also help you to get quality sleep.
- Eating Figs
Figs contain a lot of potassium, magnesium, calcium and iron. This mineral helps with blood flow and muscle contraction, both of which are necessary for falling asleep. Besides having a sweet taste, this one fruit also contains high fiber. So that it will make your stomach feel full.
- Drink Chamomile Tea
This one herbal drink is proven to have a number of health benefits. In this chamomile tea contains antioxidants that can overcome fatigue and can improve sleep quality.
- Lavender Oil
This type of oil is known to increase mood and sleep quality. How to use it, namely, you can drip the oil on your hands and inhale the aroma. One way to treat insomnia, you can cure it by doing this one way.
- Find a Comfortable Position while Sleeping
The last tip, how to deal with insomnia during menstruation can also be to find a comfortable sleeping position. Some experts recommend that fetal position (fetal sleeping position) can also reduce pain during menstruation. What is meant by the fetal position that is sleeping in a curled up position like in a fetus.
With a sleeping position like that, it is believed to make the muscles in the stomach more relaxed. So that it can reduce the tension due to menstrual cramps. To feel more comfortable, you can also add pillows to support your body while sleeping. Avoid sleeping on your stomach, as this position can increase the risk of leaks.
Use a Night pads
If You still have trouble sleeping during menstruation even though you have done the methods above, usually the cause is feeling uncomfortable and worried that you will experience a leak. Therefore, don't be afraid. Because currently there are several products sold in the market to overcome this, one of which is night pads.
Night pads usually have a relatively longer size, so that people who wear them feel comfortable and are not afraid of leaking. For additional information, you should choose night pads that are made from 100% organic cotton, Becausehas a dry surface texture.
The organic ingredients in these pads will make your female area feel more comfortable while sleeping. So, your sleep is also of higher quality and of course there is no more worry about leaking in the middle of the night.
Suppose menstrual pain is getting unbearable and insomnia is getting worse. As soon as possible you can consult a doctor at the nearest hospital.
References:
https://www.halodoc.com/artikel/tips-atasi-insomnia-saat-menstruasi
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