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8 Ways to Step Up Your Sleep Self-Care During Your Period

When you get your period, symptoms such as menstrual cramps, tender boobs, and headaches can really disrupt your sleep. Not to mention you may feel extra tired during your period (thanks, hormones!). For those reasons, doubling down on self-care becomes even more important to ensure you’re still getting much-needed quality sleep. Sleep, after all, is a major contributor to our overall health and wellbeing. To help with this, below, we outlined eight ways you can step up your sleep self-care during your period and throughout your menstrual cycle. 

Skincare while you sleep

Period acne is real. Hormone levels fluctuate throughout the menstrual cycle, which can trigger breakouts. To remedy this, follow a nightly skincare routine before bed to allow the products to work their magic while you sleep. If you have a particular blemish you want to tackle, there’s a patch for that. Rael’s new Overnight Acne Patch is extra sticky and designed to stay put while you toss and turn at night so you’ll wake up with clearer skin in the morning. 

Follow a bedtime ritual

What you do before bed plays a significant role in setting you up for a quality night’s sleep, which is why carving out time before bed to wind down and practice self-care is so important. The fun part? You can make your bedtime ritual your own and do whatever helps you relax and destress, whether that’s taking a warm bath, doing gentle stretching, meditating, reading a book, or journaling. Also, going to sleep at different times can impact your sleep quality. So try to start your bedtime ritual at around the same time every night and stick to a regular bedtime.

Keep a sleep diary

Keeping a sleep diary or journal is another way to optimize your sleep during your period and throughout your menstrual cycle. When you wake up in the morning, take a few minutes to jot down how you slept and what you did the day before that may have affected your sleep, such as staying up late, if the room wasn’t dark enough, or the temperature was too hot. From there, you can start to see patterns and learn what helps you get a better night’s sleep and adjust your routine accordingly. 

Use aromatherapy

Essential oils are known to relax the mind and body, which can help you get a good night’s sleep. In particular, scents such as lavender and chamomile are great for this. You can either add a few drops to a diffuser as part of your bedtime ritual or use it topically by rubbing it between your wrists. Note that not all essential oils are designed to be used topically. Be sure to read the suggested usage. 

Cover up, literally

The mere thought of having a period leak while you sleep and staining your favorite sheets can keep you up at night.. We get it, which is why we love our Organic Cotton Overnight Pads that are super absorbent and have you covered with a wide, extended back and double wings. Not into pads? Try a reusable menstrual cup or period panties. Wear whatever makes you feel most comfortable while also keeping you dry and leak-free at night. 

Use sleep technology 

Although it’s not essential that you invest in sleep technology to help you optimize your sleep, it can certainly be helpful if it’s within your budget. Products such as the Apple Watch or the Oura Ring can help track various stats while you sleep, such as your heart rate, hours of sleep, REM sleep, and body temperature. You can then use those details to notice patterns and make adjustments to help you better your sleep hygiene. For instance, you may learn that eating a late dinner affects your sleep quality. 

Sleep in period-friendly positions

Finding a comfortable position to sleep in while on your period can be tricky, especially if you’re experiencing painful menstrual cramps. Sleeping in the fetal position can help relieve some of the pain. Plus, it’s cozy and comfy. Furthermore, if you’re not already wearing an overnight pad, the fetal position can also help prevent leaks. 

Keep yourself cool at night

A cool environment is said to be ideal for quality sleep. However, during menstruation, your estrogen levels change, causing your internal body temperature to rise. As a result, some people may also experience hot flashes and night sweats, making it difficult to sleep. The solution? Set up your environment to help keep you cool and feeling fresh while you sleep. This can include lowering the thermostat a bit, turning a fan on, sleeping with a lightweight sheet or blanket, or wearing breathable pajamas. 

Rael Reminder: Getting quality sleep during your period can be tricky. Here are 8 ways you can step up your sleep self-care: getrael.com/blog. 



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