If you suffer from insomnia in the last week of your monthly cycle, you should try these 5 ways!
In the monthly hormone cycle, during the premenstrual period, when the estrogen hormone starts to decrease, the complaints of insomnia and restlessness may start to increase. Since the decreased estrogen hormone may cause a decrease in the serotonin hormone, which facilitates sleep and is also known as the happiness hormone, it may be normal to encounter situations such as headaches, fatigue and anxiety during this process.
However, not sleeping well during this period can cause the menstrual period to be more difficult than normal. In order to get rid of this discomfort cycle in the cycle, you first need to regulate your sleep during the premenstrual period, rest your body as needed and support the hormones to work properly.
Try these to sleep better during the last week of your cycle, especially if you are women with premenstrual syndrome (PMS):
1. Listen to slow music
Listening to slow-paced, soft music for an hour before going to bed will help you fall asleep easier, as it will reduce your physical tension. Scientific studies published in the International Journal of Nursing Studies have reached the conclusion that after listening to such music, sleeping will be more beneficial, more relaxing and more effective.
2. Harness the power of aromatherapy
A tiny lavender pouch to put in your pillow, a few drops of lavender oil you drop on your bed, and a drop of jasmine oil to smell before you go to bed can also help you sleep more easily. These oils, which help you relax physically and mentally, will help you reduce tensions that may occur in your body, especially during the premenstrual period.
As the bedtime approaches, sit quietly for 20-30 minutes and listen to your breath. Just concentrating on your breathing keeps you from thinking about the past and the future and only helps you relax in the moment. A regular meditation practice not only helps you feel more comfortable in the premenstrual period, but also makes you feel more energetic in the first days of your period. If you practice yoga, yoga exercises that include relaxation before bedtime will also help.
4. Use acupressure
Acupressure, which is based on providing certain effects by stimulating certain points in our body, has revealed that there are some points that are good for insomnia as well as many ailments. According to this method, it is said that you will sleep more comfortably when you apply pressure to the ‘Shen Men’ point, which is close to the outer side of your wrist. It is worth trying!
5. Be clean
After a hot shower, sleeping in a clean room, on freshly washed sheets and in clean pajamas will improve your sleep quality. Make sure your room is well ventilated. Being in a clean and tidy place will help you feel more comfortable and safe psychologically, so you will be able to sleep better.