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Many women find sleeping on their period a challenge because not only do the symptoms make it uncomfortable, but there’s also the fear of leaks and dealing with stained garments. If you find yourself asking how to sleep on your period, we’ve gathered some information here to help you figure it out.

Reasons It’s Difficult to Sleep on Your Period

There are several reasons that women find it difficult to sleep.

Your Body Temperature Rises

Your core body temperature rises after ovulation, which makes it more challenging to fall asleep. Most women sleep better when their body temperature is at its lowest, so to combat this issue, it’s best to keep your room temperature cooler during your period. Take a hot shower before bed and the contrast between the shower and a cooler room should help you fall asleep.


Cramps are an uncomfortable symptom of your menstrual cycle, and they’re one of the most commonly cited reasons for lack of sleep. Extreme cramps can be quite painful. The best way to combat them is to take ibuprofen 30 minutes before bed, and follow that with a warm bath with lavender oil to help your body relax.


Women experience an influx of hormones during their period, which accounts for mood swings and sleepiness during the day, but it often leaves them feeling wide awake at night. It can be challenging to stay on a schedule with the ebb and flow of hormones. To combat this, use relaxation techniques such a deep breathing and meditation to keep calm. Also, take power naps to help stay productive.

Digestive Issues

If you experience digestive issues that keep you up at night, you can thank the hormone prostaglandin. Its purpose is to help the uterus contract so it sheds its lining, but sometimes it misses and lands in your digestive tract. Eating heavy foods when mixed with prostaglandin causes your bowels to contract, which leads to frequent bathroom trips. Avoid these types of foods before bed to help you get to sleep.

Don’t Skip the Gym

When you’re on your period, it’s tempting to skip the gym and curl up on the couch because you might feel anxious and depressed, all of which affects your sleep cycle. It’s better to go to the gym and exercise as this releases endorphins and dopamine, which helps relieve feelings of anxiety and depression. This will help improve your sleep, as well.

Consider an Oral Contraceptive

Studies suggest that women who use oral contraceptives have less trouble getting to sleep on a normal basis. This seems to be because it helps regulate hormones better than other types of contraceptives. If you suffer from sleepless nights, talk to your doctor to see if oral contraceptives are right for you.

How to Handle Possible Leaks and Stained Garments

Periods are a reality, but unfortunately, there isn’t a tried and true method to prevent leaks. On heavy days, it happens. However, that doesn’t mean you have to worry about staining your good sheets and undergarments.

Make a Pallet

First, invest in some “once a month” sheets. These will be sheets that are comfortable enough to sleep on, but cheap enough that you don’t have to worry about them getting stained. Before your period, change your bed sheets to these. Also get yourself a couple of towels you’re all right with using during your heaviest days.

If you’re comfortable sleeping on top of the towels, you can just lay them out on top of your top sheet. If you’re not, put them under your top sheet. Some women even use puppy training pads under their sheets to help prevent leakage onto the mattress. If you feel this is necessary, you can certainly make that a part of your pallet.

Granny Panties

There probably aren’t a lot of women who care for the big panties, but they provide full coverage, they’re loose and comfortable so you don’t feel so restricted, and let’s be honest, they’re not the ones you’re going to wear on a hot date. If they get stained, it’s not the end of the world.

Invest in a few pairs that you wear during your period. If you do experience a leak, you can soak them in hot water before washing them, and that will help keep them free from stains. If you live with someone, you might as well get used to them seeing your granny panties because it’s better than ruining your good undergarments.

Heavy Duty Pads

No one likes to feel like they’re wearing diapers during their period, but on your heavy days, you often lose sleep because you’re worried about leaking. Investing in some heavy duty pads and doubling up on heavy nights can help you feel more secure before bed time, and it can limit your leaks, too.