Regular sleep problems with PMS can negatively affect your life. This period for the female body is always associated with stress. There may be general weakness, which worsens with menstruation due to blood loss. During this period, full sleep and rest are especially important, because they will help to recover quickly.
Insomnia during menstruation can significantly increase irritability, anxiety and nervousness. Any disturbances in the nervous system always have negative consequences that may occur in the future. That is why serious sleep problems during PMS and menstruation cannot be ignored.
If you have trouble falling asleep during PMS, you should not take sleeping pills right away. During this period, you can relieve the symptoms of PMS. To do this, you need to follow a few simple tips:
1. Reduce caffeine and alcohol consumption.
Avoid caffeinated beverages or alcoholic beverages during and for several days before menstruation. Drink more herbal teas such as chamomile and mint.
Smoothies containing banana, yogurt, muesli and cinnamon will also help during this period. Mix these ingredients and drink before bed. This drink will help relax the body and help you fall asleep faster.
2. Pay attention to your diet.
Pay attention to your diet, replacing very fatty and unhealthy foods with healthy ones. The most useful during this period are celery and parsley, as well as seeds rich in vitamin E. Remove chocolate from your diet or at least try not to eat it at bedtime. Be sure to include prunes and dried apricots in your daily diet. They help to fill the body with calcium and magnesium.
3. Set aside time for regular walks.
In the evenings, take a walk in the fresh air or do yoga to relieve stress and calm the nervous system before bed. It will also be useful to take a warm bath with the addition of essential oils.
4. Use aromatic oils.
For PMS, use soothing essential oils, especially lavender. Drop a few drops on a napkin and place it on the head of the bed. This will help you relax and relieve muscle tension.
5. Set the sleep mode.
Try to go to bed at the same time every day. Go to bed before 23:00 and be sure to ventilate the room before bed.
6. Take vitamins.
After consulting a doctor, take vitamin supplements. They help to fill the nutrient deficiency in the body during menstruation.
7. Avoid stress.
Try to avoid stressful and conflict situations. All this negatively affects the state of the nervous system and leads to sleep disorders.
8. Exercise regularly.
Exercise improves blood circulation in the pelvis and relieves pain during PMS. During menstruation it is better to refrain from intense sports. Try to stay fit by walking or cycling.
If, despite following all these recommendations, sleep does not improve, you are tired and not energetic, take modafinil (eg, Artvigil or Modalert). These medications will help you to be energetic, have a good mood and feel better!
