6 steps to better sleep during menstruation

If there are days when your body truly NEEDS quality sleep and rest, it's during menstruation. Unfortunately, the reality is often different.

Hormonal changes, pain, or general discomfort can easily prevent peaceful sleep. Perhaps this is why you sometimes wake up tired and without energy after eight hours of sleep. Fortunately, there are several small changes and steps you can take to help you sleep better during menstruation.

Hormones and sleep: what happens in the body

Sleep and the menstrual cycle affect each other more than we often realize. Hormones like estrogen and progesterone, which fluctuate throughout the cycle, do not just have a reproductive function. They also impact mood, energy levels, appetite, and largely affect the duration and quality of sleep. (1)

Before menstruation, progesterone levels drop sharply, which can lead to:

• lighter sleep
• insomnia
• waking up at night
• greater stress sensitivity

Do we need more sleep before menstruation? Read about how hormones affect women's sleep

Even as hormonal levels gradually begin to balance out with the first days of menstruation, other obstacles can affect sleep. Physical discomfort in the form of lower abdominal and back pain, bloating, the need to change menstrual products, or worries about leakage often make it difficult to fall asleep and disrupt sleep quality. According to data from the National Sleep Foundation, up to one-third of women experience disrupted sleep during menstruation. (2)

6 steps for better sleep during menstruation

Try the following steps and get the best possible sleep despite all menstrual discomfort:

1. Create a calm evening routine

Before going to bed, give your body and mind a clear signal that it's time to rest. Have a cup of herbal tea, listen to calm music, pick up a book instead of your phone, or treat yourself to a gentle abdominal massage with Cramp Days oil. It will help you release tension, calm your breathing, and prepare for sleep.

If you suffer from stress or insomnia, you can also try herbal patches that, thanks to a blend of essential oils, promote deeper and more restful sleep.

2. Lower the bedroom temperature

The ideal temperature for sleep is around 18–20 °C. Due to hormonal changes, you may tend to feel warmer during menstruation, which can make falling asleep and deep sleep difficult. Therefore, ventilate thoroughly before bed to ensure fresh air in your room.

3. Choose comfortable and breathable protection

• Nothing disrupts sleep as reliably as the fear of leakage or menstrual protection products that trap unpleasant moisture, scratch, and leave behind irritated skin. Therefore, choose menstrual pads made from 100% organic cotton, which are breathable, gentle on the skin, and reliably absorbent.

4. Find the best position for pain relief

Finding a sleeping position that best alleviates painful cramps in the lower abdomen and prevents leakage onto your favorite bedding can be a challenge. We recommend lying on your side, with your knees slightly bent towards your chest. You can also place a small pillow between your knees for additional support. This position reduces pressure on the uterus and abdominal muscles, which you will surely appreciate when in pain, and can also reduce the risk of unwanted blood leakage.

5. Harness the power of heat

Heat is a natural and effective remedy for menstrual cramps.

Heat:

• relieves muscle tension
• improves blood circulation
• reduces cramps

Reach for a heating pad or the revolutionary menstrual patch, which can be applied to the lower abdomen or lower back. With the help of natural essential oils, it relieves muscle tension and cramps and gently warms the lower abdomen for up to 8 hours. It can also be worn during the day, making it an ideal way to feel warm and comfortable even away from home.

6. Support your body from within

If you experience during this period:

• tension
• anxiety
• trouble falling asleep

...natural supplements can help.
The most commonly recommended combinations of ashwagandha and magnesium support the calming of the nervous system, balance stress hormone levels, relieve muscle tension, and promote deeper, higher-quality sleep.

If you're interested in why sleep fluctuates during other phases of the cycle, read our article Why is menstruation more painful and PMS worse in winter? or Do hormones and the cycle affect how we experience pain?

You can find other related topics in the articles 7 tips for female intimate hygiene or What affects female libido and what role does the menstrual cycle play?

What else to read on Femspace

• Do we need more sleep before menstruation?
• What affects female libido and what role does the menstrual cycle play?
• 7 tips for female intimate hygiene
• Rash from pads: What causes it and how to avoid it
• 5-minute massage for menstrual pain relief

Don't forget to follow us on Instagram to be the first to know about all the news on the Femspace blog or on the Femvie e-shop!

Sources and expert references

1. National Sleep Foundation – Sleep and Menstrual Cycle (2020): https://www.sleepfoundation.org
2. American College of Obstetricians and Gynecologists (ACOG) – PMS & Hormonal Changes: https://www.acog.org
3. Journal of Women’s Health – Sleep disturbance during menstruation (Smith et al., 2019)
4. Harvard Medical School – Hormones and Sleep Quality in Women: https://www.health.harvard.edu
5. Mayo Clinic – Menstrual pain and sleep: https://www.mayoclinic.org

FAQ: Frequently Asked Questions About Sleep During Menstruation

1. Why do I sleep worse during menstruation?

Due to hormonal fluctuations, pain, bloating, and stress. Progesterone, which usually promotes restful sleep, decreases.

2. What is the best sleeping position?

On your side with bent knees and a pillow between your knees — it relieves pressure on the uterus.

3. Does heat help with menstrual pain at night?

Yes. Heat relaxes muscles and eases cramps. Patches or heating pads are ideal.

4. What products are best for nighttime?

Pads made from 100% organic cotton — breathable, gentle, and less irritating.

5. Can I take supplements to aid sleep?

Yes, magnesium and ashwagandha often help, as they promote relaxation and support the nervous system.

Femvie products that can help you

We have selected products related to this topic that can support your health:

• 🌿 Organic pads — certified organic pads free of chemicals
• 🌿 Organic tampons — organic tampons made from certified organic cotton
• 🌿 Ultra-thin organic panty liners — discreet protection for everyday use
• 📦 Carefree subscription — your organic menstrual products automatically every month
• 🎁 Trial pack — try Femvie organic menstrual products

Frequently Asked Questions

What are organic menstrual products?

Organic menstrual products are made from certified organic cotton, free of pesticides, plastics, or bleaching chemicals. GOTS certification guarantees eco-friendly processing from field to product.

Are organic tampons safer than conventional ones?

Yes. Conventional tampons may contain trace amounts of pesticides and synthetic fibers. Femvie organic tampons are certified, hypoallergenic, and gentler on intimate areas.

How does Femvie's subscription work?

With the Carefree subscription, you set the delivery frequency, and your favorite organic products arrive automatically. You save time and never run out of menstrual products.