We all know what it’s like to wake up in the morning and find a bloody mess in the sheets, all thanks to your period. Perhaps that’s exactly why you are searching for how to sleep during your period to avoid leakage. Luckily, there are some things you can do to get a good night's sleep without stressing over red-stained sheets in the AM. Or, perhaps even worse, leaks waking you up in the middle of the night and disrupting your ability to get adequate snooze time.
The Importance of Proper Sleep During Your Period
The CDC recommends 7 or more hours of sleep each night for adults between 18 and 60 years old. Not getting enough quality sleep can wreak havoc on your health and well-being. When you’re on your period, your body's need for sleep can be heightened. Many women notice their need for sleep increases during that time of the month, and for good reason. A better night’s sleep can help decrease mood swings, ease painful cramps, and reduce period fatigue.
Common Causes of Nighttime Period Leakage
Your period isn’t exactly your friend when it comes to snagging those extra hours of sleep you so desperately crave (and need). Not only can cramps keep you tossing and turning, but the possibility of leaks can create an additional hurdle when it comes to sleeping through the night. This brings us to the first reason nighttime period leaks happen - too much tossing and turning. Moving all around can shift your underwear or pad out of place, letting leaks slip through.
Secondly, those long stretches of sleep you’re craving means you are wearing the same period product for a lot of hours, leading to a heavier flow than it may be able to absorb. The same period product you wear for 4 hours before changing it during the day is suddenly expected to keep up with 8 hours of flow time.
Interestingly, some women will notice a decreased flow at night because lying in a horizontal position can slow the flow of fluids. Yet, watch out when you stand up because that’s when the backup of period juices will come pouring out.
Additionally, remaining in the same horizontal position for hours on end means gravity will start to work against you, making your period flow to one side or the other, increasing the risk of leaks. This is another reason your coverage needs fluctuate at night, you are in a completely different position than you are during the day.
Lastly, during the day, you are awake and aware of the feeling that arises when a leak begins, but when you’re sleeping, you might sleep right through this feeling until you’re basically soaked in blood.
Tips on How to Sleep During Periods to Avoid Leakage
First of all, don’t let it stress you out. Ditch the white sheets when mother nature rolls in each month and take comfort in knowing just about everyone experiences period leaks from time to time. Still, if you’re tired of waking up in a mini crime scene, here are some tips on how to sleep during your period to avoid leakage.
Plan and Prepare
Always put on a new pad, tampon, menstrual cup, or pair of period underwear right before hopping into bed so that you can take advantage of max absorbency.
Wear Period Underwear
Our period underwear comes in a wide variety of styles and absorbency levels for comfortable overnight protection thanks to our specially designed Leak-Loc® edges.. Talk about a dream come true for women on their period.
Invest in Extra Protection
The same pad, tampon, or period underwear you wear with confidence during the day, just might not do the trick at night. Switch to something with heavy period protection for overnight protection. Our Overnight High-Rise Period Underwearcan hold up to 9 regular tampons.
Avoid Sleeping On Your Stomach, If Possible
If tummy sleeping is your go-to, switching up your position might be easier said than done, but it’s worth a shot. According to experts, sleeping on your tummy may increase blood flow at night due to added pressure on your uterus, quite literally squeezing additional blood out.
Help Ease Cramps Before Bedtime
Try using a heating pad, warm water bottle, or wrap before going to bed. This can help ease cramps and therefore reduce some tossing and turning due to discomfort. Another way to reduce cramping at night and get better sleep is to practice a little yoga before hopping between the sheets. Yoga has been shown to help reduce cramps by relaxing your muscles. There are many free relaxing yoga videos you can search on the web to practice before bedtime.
Double Up Your Protection
If you find your flow is too heavy for one overnight disposable product, reusable period underwear is a great backup option for that extra level of protection. For instance, a tampon, pad, or cup paired with heavy absorbency period underwear will provide that second barrier against leaks.
What is the Best Position to Sleep on Your Period?
The best position for how to sleep during a period to avoid leakage is in the fetal position. Sleeping tucked up all cozy on your side with your legs squeezed together actively helps decrease period leaks. In addition, this sleep position helps take pressure off of the abdominal muscles and may reduce symptoms of cramping.
Shop Proof® Period Underwear
The soft and flexible core on our period underwear keeps you comfortable and protected while you snooze the night away. Take trust in our Leak-Loc® edges and fall in love with our comfy and flattering designs. Say hello to Proof®.
Sources:
CDC. How Much Sleep Do I Need?
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
National Library Of Medicine. Menstrual disturbances and its association with sleep disturbances: a systematic review,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10474748/
Sleep Foundation. PMS and Insomnia,
https://www.sleepfoundation.org/insomnia/pms-and-insomnia#:~:text=Researchers%20are%20uncertain%20about%20exactly,well%20as%20more%20sleep%20interruptions
Kids Health. Is It Normal for My Period to Stop at Night?
https://kidshealth.org/en/teens/pm-period.html#:~:text=It%20might%20seem%20like%20your,especially%20on%20lighter%20flow%20days
And Sisters. Why you shouldn't be embarrassed about period stains,
https://andsisters.com/blogs/blog/why-you-shouldnt-be-embarrassed-about-period-stains#:~:text=We%20all%20experience%20leaks
Knixteen. How to Sleep on Your Period Without Leaking - A Guide for Your Teen,
https://www.knixteen.com/blogs/the-rag/how-to-sleep-on-your-period-without-leaking
Bodyform. How to get rid of period cramps at night,
https://www.bodyform.co.uk/break-taboos/discover/living-with-periods/how-to-get-rid-of-period-cramps-at-night/
