A recent study reveals that three-quarters of women experience disrupted sleep during their menstrual cycle, leading to increased anxiety and a quest for peaceful nights. With 1,000 women polled, the research sheds light on the challenges women face during their periods, from anxiety to multiple wake-ups during the night. This article explores the findings and shares expert tips on how women can achieve better sleep quality during their menstrual cycle.
The research indicates that 53% of women feel anxious at night during their periods, prompting them to take measures for a restful night’s sleep. The study shows that interrupted sleep occurs up to five times a night, with each wake-up lasting around 30 minutes, affecting 71% of participants. Common practices to improve sleep include adopting the fetal position and wearing extra layers of clothing.
The “period wakeups” are attributed to concerns about leaks (38%), changing protection (30%), and general discomfort while lying down (25%). Recognizing the importance of quality sleep during their periods, 41% of women prioritize a good night’s sleep during this phase of their menstrual cycle. Additionally, 85% admit to trying “period hacks” to prevent leaks and enhance sleep, such as wearing multiple pads (22%) and sleeping on towels (20%).
Always, in collaboration with Silentnight’s sleep expert Hannah Shore, offers expert advice to help women achieve uninterrupted sleep during their periods. Shore emphasizes the impact of insufficient sleep on both emotional and physical well-being. She provides the following tips for better sleep:
- Regulate your temperature: Women are advised to avoid hot showers or baths, exercise before bed, and opt for light, cool pyjamas. Cooling methods like a cold damp flannel or a cold glass of water can help on particularly warm nights.
- Establish a sleep routine: Consistency in sleep and wake times, even on weekends, helps regulate hormone production, making it easier to fall asleep and wake up feeling refreshed.
- Light: Exposure to bright morning light suppresses sleep hormones, while dull, darker evening light prompts the production of sleep hormones like melatonin, aiding in easier sleep onset.
- Keep pain relief accessible: Having pain relief within reach minimizes disruptions during the night, ensuring a smoother sleep cycle.
- Find the right period product: Using a comfortable and confidence-inducing period product reduces stress and worry, both of which are known to interfere with sleep.
The impact of interrupted sleep is felt beyond the night, with 68% feeling more irritable and 51% unable to concentrate the next day. The research highlights the need for increased awareness about the connection between menstruation and sleep quality. By implementing expert-recommended tips and adopting suitable period products, women can empower themselves to reclaim restful nights and minimize the effects of disrupted sleep on their overall well-being.