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7 ways to get better sleep on your period

7 ways to get better sleep on your period

Getting good sleep on your period is crucial to your mental and physical well-being during this time. There is so much happening in our bodies during menstruation and there are all sorts of reasons why sleep could be difficult any night of the month but today we’re chatting about how to get better sleep on your period. 

sleeping on your period

What happens to your body during your period?

Menstrual cycles last from 25 to 35 days, with an average of 28 days for the average women. Fluctuation in four key hormones mark phases of the cycle and account for many of the symptoms we experience. A cycle begins on the first day of menstrual flow when levels of estrogen and progesterone are low. During the follicular phase (days 2-13), estrogen rises, leading to ovulation (day 14). The post-ovulation luteal phase (days 15-28) sees an increase in progesterone before hormone levels drop and a new cycle begins with the start of menstruation. 

Why can’t I sleep on my period?

It’s one of the great ironies of menstruation! The same thing that makes you so tired during the day can make it tough to sleep at night. With the fluctuation of hormones during your menstruation phase, it can do a number of things to our body. Some women report a peak in anxiety which causes our minds to race and worry.  Other gals talk about the ups and downs of body temperature, making getting comfortable feel impossible!

7 ways to get better sleep on your period

Sleep in the fetal position. If you’re normally a back or stomach sleeper, try rolling to your side and tucking in your arms and legs. This position takes the pressure off your abdominal muscles and can relieve tension that can make cramping worse!

Keep your bedroom cool. Hormones that elevate your body temperature during parts of your cycle might make falling asleep difficult. Keep your bedroom between 60-68 degrees for a cool sleeping climate. Studies show that under cooler temperatures, our sleep-inducing hormone melatonin jumps which will aid in falling asleep and staying asleep.

Keep to a schedule. When you go to bed at a similar time each night, including weekends, you give your body ample opportunity to anticipate and prepare for sleep. You will feel sleepy and wakeful at the same times each day! Maintain a consistent sleep schedule and your body is less likely to be thrown out of whack by menstrual symptoms.

Reduce screen time. So much research is coming out about screen time, blue light and how it affects our minds. A lot of phones these days have a “night mode” or “dimming timer” that you can set to change every day. It transforms the backlight from a blue tone to a yellow or golden tone. Blue light suppresses the production of melatonin which can make falling asleep difficult or not allow you to fall into a deeper level of sleep. 

Do some journaling. Journaling is powerful! Writing your thoughts down enables you to see them, acknowledge them and then give your mind a rest. You’re not laying there having these things circle your mind if you can tell yourself they are now written down on paper. Sort of like making a grocery list. You make the list and then you purposely allow yourself to forget what you need because it’s written down! Relieving anxiety and quieting a busy mind will help you sleep on your period. Tracking your period is important too. You’re able to see patterns and know what to expect month-to-month.

Yoga. Yoga has been used for centuries as a means of controlling your body, bringing it back to a grounded state of mind and to help with things like anxiety. Setting aside even 30 minutes just before bed to roll out the mat could be incredibly helpful! There are poses that are suggested to help with sleep as well as a few key ones to help with any period cramping.

Heat therapy. If you experience cramps or lower back pain, try a warm water bottle or a timed heating pad. This will allow muscles to relax and ease up on cramping. 

menstrual cup for sleeping

How do I stop leaking when I sleep on my period? 

If you’re a tampon user, definitely check the absorbance level of the tampon or consider sizing up on your heavy days when you know you’ll be sleeping for 7+ hours. Another idea would be to switch to a menstrual cup! Menstrual cups are a cup-shaped device made from medical-grade silicone. It’s soft so that it molds to fit your body and is designed to safely hold menstrual blood for up to 12 hours. Popping in a menstrual cup before bed is sure to help take away the worry. We have plenty of tips on how to stop any potential leaks


If you’re interested in trying a menstrual cup to help with sleep on your period, head over to our store! Be sure to use pixieblog15 at check out for 15% off your order!

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Can I sleep with a menstrual cup?

Can I sleep with a menstrual cup?

You probably know the feeling. You’re snuggled up in your bed, head buried cozily in the pillow, but something pulls you out of your comfy rest. Something is nagging at the back of your mind, prompting you that you’re forgetting something. Then, it hits you! You suddenly realize that the time has come; your tampon has reached its limit and you have exactly 2.5 seconds to race to the bathroom before incriminating evidence alerts the world that it is day 2 of your period!

If you are a woman, you have probably experienced the panicked race to the restroom at least once in your life thus far, if not once a month. ????‍♀️❤️


We have helped you to find the perfect menstrual cup size for your body, and gave you tips on how to navigate a public restroom on your period, mess-free! Today we would like to share with you some tips on escaping that midnight period race once and for all. *insert wild cheering*

1. Use a menstrual cup

A menstrual cup holds approximately triple (or more) the amount of fluid that a tampon can hold! For example our Small Pixie Cup Luxe holds 15ml of fluid, while a normal tampon will hold about 5 ml. With so much more capacity, you can rest and sleep undisturbed for three times the amount of time that you could with a tampon!

2. Change your cup before bed

We often recommend that you change your cup each morning and evening so you don’t go too long without cleaning it. Your Pixie Cup is completely safe to use, but it’s always good to keep things fresh and clean so don’t go more than 12 hours without changing it. If you’re on a heavier day of your period, consider changing your cup right before bed so you can sleep the most hours possible without needing to empty your cup.

3. Use a little extra protection

Some of us have such a heavy flow that on those certain days of the period it’s near impossible to make it 8 hours without changing the cup. If this is you, it might be a good idea to invest in a pair of period underwear or some Pixie Pads to guarantee that no accidents interrupt your sleep during the night.

4. Ease your cramps with essential oils

Sometimes it isn’t the flow so much as those darn cramps that wake you up in the middle of the night. Try using a little peppermint essential oil (diluted with coconut oil – and make sure it’s safe for topical use) on your stomach before bed to help ease those cramp pains.

We hope these tips are helpful to you as you head into your week of period adventures! If you have some #lifehacks or advice for deep sleep during your period, share them with us in the comments!