Sleeping Positions That Can Help Ease Painful Period Cramping, According To Our OB/GYN
Catching a good night's sleep while on your period often feels like an uphill battle, not only due to the general sense of malaise brought on by common menstrual-related conditions such as the period flu or pre-menstrual syndrome (PMS) but also due to debilitating period cramps. Painful periods make it quite challenging to fall asleep and can even cause insomnia, per Healthline. However, an exclusive chat with Dr. Natalie Crawford, a double board-certified OB/GYN and reproductive endocrinologist (REI), revealed to Glam that sleeping in certain positions can improve sleep quality by relieving and preventing cramping.
"Studies have shown that sleep disturbances are more common when you are on your period, so good sleep hygiene is essential," Dr. Crawford explained to us. While it can be tricky to maintain regular sleep hygiene when you're experiencing a whirlwind of debilitating menstrual symptoms, Dr. Crawford shared that sleeping in a fetal position and eating a healthy diet can ease period cramps and help you catch some much-needed shut-eye.
What are the best sleeping positions to reduce cramping?
According to Dr. Natalie Crawford, who is also the co-founder of Austin-based boutique fertility center Fora Fertility, menstrual cramps commonly occur in the lower abdominal region and back. "Sleep positions which relax the abdominal muscles are preferred when you have lower abdominal cramps — such as the fetal position (legs/knees curled up) or on your side," Dr. Crawford shared exclusively with Glam. "However, people do have cramps in different locations, and those with back cramps may find that side sleeping with a pillow between your knees or back sleeping is actually better," Dr. Crawford added.
If you notice decreasing cramping while lying in the fetal position but still experience muscle cramps in your back, sleeping with a pillow between your knees, as Dr. Crawford recommended to us, may reduce the aches and pains. Using a pillow helps relieve stress on the muscles by encouraging "neutral" and "natural" hip and spine alignment, per Healthline. Note, though, that some individuals experience more relief if they sleep flat on their backs with a pillow underneath their legs for support. Therefore, it may take some trial and error to determine which sleep position works best for your abdominal and back cramping.
Diet changes can help reduce period pain, too
In conjunction with changing your sleep positions, maintaining a healthy diet also affects your period by reducing menstrual cramping. "Lifestyle studies are never perfect, but we have seen data that people who consume a more 'unhealthy diet' have worse period pain," Dr. Natalie Crawford revealed in our exclusive chat.
Dr. Crawford added that "eating more fruit, fiber, and having olive oil daily have been associated with a decrease in pain." Therefore, she recommended that people "focus on whole food (fruits, veggies, healthy fats — olive oils, avocados, nuts)" but limit their intake of processed foods. Supplements such as "fish oil, B vitamins, calcium, magnesium, vitamin D, and zinc" may also aid menstrual pain, Dr. Crawford added, in addition to "herbal options for dysmenorrhea relief." These include ginger, chamomile, and cinnamon, so they'll taste good while bringing relief.
"Period pain, known as dysmenorrhea, is due to an increase in [the] production of prostaglandins, which are a key factor in the inflammatory process. This inflammation leads to pain, so decreasing inflammation is key to decreasing menstrual pain and cramps," Dr. Crawford explained to us. Therefore, "consuming more alcohol and caffeine may be associated with menstrual pain due to an increase in inflammation (alcohol) and an increase in uterine contraction (caffeine)." That said, it's unlikely that indulging in the occasional latte or alcoholic beverage will exacerbate your cramps. The key is to maintain a balance and adjust your diet according to your body's response.
Other tips to prevent painful cramping
Sleeping and eating specific foods aren't your only potential saviors. "Skipping breakfast may be associated with overall worse period pain, likely due to consuming less important vitamins and nutrients throughout the day," Dr. Natalie Crawford shared exclusively with Glam. "So fad diets and calorie restriction are not recommended because your body needs healthy food and lots of vitamins and nutrients to stop the inflammatory process."
Overall, lessening body inflammation is the name of the game for cramping relief. Because of this, she added, "Studies have shown that low-impact exercise (yoga, stretching, walking, weight training) at least three times per week can help decrease period pain." In fact, a 2011 study published in the Journal of Pediatric and Adolescent Gynecology found that the cobra, cat, and fish yoga poses "reduce severity and duration" of cramps.
To help you sleep through the night, Dr. Crawford also suggested applying a heating pad to the cramping area and using "over-the-counter anti-inflammatory pain medication (NSAIDs such as Motrin, Advil, [and] ibuprofen)." Ultimately, implementing healthy lifestyle changes and lying in the recommended sleeping positions can help make it easier to clock a full seven to eight hours at night, even on the heaviest days of your cycle.