Menstrual cramps: The three best sleeping positions to get relief

Menstrual cramps: The three best sleeping positions to get relief

The worst thing about periods are the menstrual cramps. Caused due to the hormonal fluctuations in the body, period cramps can make you feel horrible. While we have used a hot cup of tea or even a hot water bag to relieve the pain, here in this article, we will tell you ways you can get a good sleep time.

Sleeping is the best way to relax your mind and body. Sleeping in certain positions can also provide you with relief from period pain. Here are the three best positions to sleep in to get relief from period cramps.

2 . Fetal position

Fetal sleeping position is just like the fetus in the womb, all curled up. When you sleep this way, the muscles around the abdominal area get relaxed and provide you with much-needed relief from period cramps. This also reduces the chances of leakage even if you are having a heavy flow.

3. Sleeping with a pillow under your knees

Take a round pillow, which is not too high. Lie down on your back and keep this pillow under your knees. Keep your legs straight and not higher or lower in height as that can affect the blood flow.

If you do not have a round pillow, you can roll a towel or any other cloth and keep it under your knees. This will help relax your muscles and bring you at ease.

4. ​Child pose

You might feel weird as child's pose is a yoga pose. But there are many out there who sleep in the position. The position will provide you with immense relief.

The pose can also help soothe frequent headaches that women get with period cramps. The pose also helps you sleep as it relaxes your mind.

Using a hot water bag, regulating temperature in the room and having a hot cup of tea can give you relief from period cramps and make you feel better.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Try These Sleep Positions If You Suffer From Neck, Back or Hip Pain

Estimates suggest that as much as 80 percent of adults worldwide will experience lower back pain once in their lifetime. 

While certain exercises will help alleviate pain, those who suffer from chronic pain, be it in their back, neck, shoulders or hips, know that different positions can aggravate the condition, hindering sleep. In fact, according to research published in the Clinical Journal of Pain, chronic pain can negatively affect the quality of sleep, in terms of duration, satisfaction, day-time functioning, time taken to fall asleep and sleep efficiency.

 

Yet, while non-neutral sleeping positions can pose unnecessary stress and strain on the joints and surrounding tissues (which may lead to backaches, spinal degenerative disorders and other ailments) clinicians and researchers believe that certain sleeping positions may play a preventive and therapeutic role in the management of backache and chronic pain. 

These 5 sleep positions are most suitable for chronic pain sufferers:

 

1. Neck Pain

Best sleep positions: On your side, or on your backThe following tips will ensure a comfortable sleep throughout the night:

• Opt for a rounded pillow to support the natural curve of your neck.

• Use a feather pillow which conforms to the shape of the neck. The drawback is that they tend to collapse over time, in which case your pillow will need to be replaced once a year.

• You may also opt for a memory foam pillow that conforms to the contour of your head and neck. It is believed that memory pillows foster proper spinal alignment.

• Avoid using a pillow that is too high or sticks out, as this will keep your neck flexed overnight and can result in morning pain and stiffness.

• If you sleep on your side, opt for a pillow that is high on your neck and low on your head to keep your spine in alignment.

Avoid: Sleeping on your stomach

This position is tough on the spine, because the back is arched and your neck is turned to the side. While we don't often wake up in the same position in which we fell asleep, it is worth starting the night sleeping on your back or side in a well-supported, healthy position. 

2.  Shoulder Pain

Best sleep positions: On your side, or on your back

Bear in mind the above mentioned tips, alongside the following:

• Ideally keep your legs straight to minimize pressure on the spine. 

• If keeping your legs extended is uncomfortable, flex the knees at a 90-degree angle to maintain a neutral posture. 

Avoid: Sleeping on your side without pillow support. 

3. Low back pain

Best sleep position: On your back with pillows placed underneath your knees.

This sleeping position minimizes back arching, reducing low back pain. 

• When sleeping on your back, avoid crossing your legs or sliding one knee over the other as this increases the pressure on your pelvis. 

• Avoid a thick pillow and do not use more than one pillow when resting in this position. 

• For extra comfort, and to reduce the pressure of gravity, you can use soft physical support in the form or rolled up towels or pillows at positions where your spine tends to naturally curve - predominantly at the lower back and under the knees. 

• Keep your arms parallel to your torso as opposed to being elevated above your head. 

Avoid: Sleeping on your stomach or on your back without a pillow underneath your knees. 

4. Hip Pain

Best sleep positions: On your side, with a pillow placed between the knees.

Sleeping with a pillow between your knees has a number of benefits:

• It will prevent your upper leg from pulling your spine out of alignment.

• It will reduce stress on your hips and lower back.

• It will help pull your knees up slightly toward your chest.

• Opt for a firm pillow.

Avoid: Sleeping on your back or stomach. 

5. Jaw Pain, TMJ (Temporomandibular Joint Syndrome) and Headaches

Best sleep position: On your back, with arms at the side. Use a TMJ-friendly pillow.

While sleeping on your back can be a bad habit to get into, it has a number of benefits for TMJ sufferers. Bear in mind the following tips:
• Use a small pillow under the arch of your spine, to make back sleeping more comfortable.
• Consider changing your mattress. Opt for one that conforms to your body, making it a lot more comfortable and cozy to sleep on your back.
• Your arm position should not be overlooked. Keeping your arms at the side is best. Avoid keeping your arms over your head as this can cause strain on the shoulders. 
Avoid: Sleeping on your back with your arms raised above your head, or lying on your stomach. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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