Women overlook period cramps while performing chores or office commitments throughout the day. Rest in the night when going to bed is what most look forward to, hoping the pain will ease. However, the cramps invariably recur, leading to a restless night with disturbed sleep and fatigue. It is usual for period cramps to flare up in the night, say experts, listing the various factors leading to it and providing some easy steps to reduce the discomfort.
Causes of period cramps at night
One of the main reasons for period cramps at night flare-ups is the sleeping position itself. When you lie down, blood flow to the uterus increases, potentially intensifying cramps.
“Additionally, your body’s natural pain relievers, like endorphins, may decrease during sleep, making pain more noticeable,” says Dr Smrithi D Nayak, consultant, obstetrics & gynecology, Aster RV Hospital, Bengaluru.
Fluctuations in hormone levels, especially prostaglandins, can trigger uterine contractions, causing period cramps at night. These hormonal changes can occur more at night. Furthermore, during sleep, the body’s pain tolerance may decrease, making cramps feel more intense.
“Certain sleeping positions can aggravate cramps by putting pressure on the abdomen or lower back, causing increased discomfort,” says Dr Apurva Gupta, consultant, obstetrics and gynecology, Daffodils by Artemis, New Delhi.
Disrupted sleep patterns or insomnia can contribute to increased stress levels, which may worsen period cramps at night. Dehydration can also lead to muscle cramps, including those associated with menstruation. Consuming caffeine, alcohol, or high-sodium foods before bedtime exacerbates water retention and bloating, worsening cramps.
Psychological factors such as stress and anxiety can also exacerbate physical symptoms, including period cramps, making them more noticeable at night when the body is at rest.
Ways to relieve period cramps at night
There is no one way to reduce period cramps at night. The approach involves lifestyle changes, home remedies, and medical interventions if needed.
Applying a heating pad or taking a warm bath before bed helps relax the muscles and alleviate some pain. If necessary, over-the-counter pain relievers can provide relief, too.
“Using soft pillows and blankets and ensuring a comfortable sleeping environment may also make it easier to manage the discomfort and get a better night’s rest,” adds Dr Nayak.
Regular physical activity, like walking, swimming or yoga, can improve blood flow and reduce the severity of cramps.
“Furthermore, consuming a balanced diet — rich in fruits, vegetables, whole grains, and lean proteins and limiting the consumption of caffeine, alcohol and high-sodium foods may help reduce bloating and inflammation associated with menstrual cramps,” adds Dr Gupta.
Drinking plenty of water throughout the day can help prevent dehydration that worsens the cramps. Additionally, mindfulness practices like deep breathing and meditation can help reduce stress and tension, known as aggravators of period cramps.
“Some people find relief from period cramps by taking supplements like magnesium, calcium, or vitamin B6. However, it’s important to consult with a healthcare provider before starting any new supplement regimen,” says Dr Gupta.
In severe cases, a healthcare provider may prescribe medications to regulate hormone levels and reduce the severity of menstrual cramps.
Sleeping position for period cramps
“While there isn’t a one-size-fits-all answer, some positions might help alleviate period cramps at night for some people,” says Dr Nayak, who suggests two positions that could work.
- Fetal position: Lie on your side with your knees pulled up towards your chest. This position can help relieve pressure on the abdomen and lower back.
- On your back with a pillow under the knees: Lie flat on your back and place a pillow under your knees to elevate them slightly. This position can help alleviate lower back pain and improve blood flow to the pelvic area.
Takeaways
- During sleep, the body is relaxed and in inactive state, which can allow cramps to become more noticeable as there are fewer distractions.
- Stress and tension accumulated through the day can exacerbate period cramps at night.
- Applying heat to the abdomen using a heating pad or taking a warm bath before bed can help relax muscles and ease cramps.
