HOW TO SLEEP WITH MENSTRUAL CRAMPS

Although early studies see CBD helping with pain and anxiety from menstrual cramps, the cannabinoid has its fair share of challenges, and the FDA has not approved it for this. Knowing tips like trying yoga, de-stressing, and sleep journaling helps you manage the stress, pain, and anxiety coming with menstrual cramps.

Menstrual cramps can be painful, and depending on the degree, you may find sleeping challenging. Some women vomit or experience, all the more why you need to know how to get at least some sleep with the cramps. Thankfully, you are not out of option; the SleepScore Labs highlights 6 tips on how to get sleep with cramps. Meanwhile, CBD grows daily, and people claim it can help you manage cramps. What is CBD, and what products can you take to benefit from it? This article answers these questions, examines the relationship between CBD and cramps, and shares the 6 tips you can tap into to afford sleep as you sail through this rough time of the month.

Know CBD

CBD is the new talk of the town, and we cannot have enough of CBD doing this or that. What is CBD, and why would you consider it when looking for ways to manage period cramps? Mascal et al. (2019) and Kicman & Toczek (2020) defined it as a non-psychoactive cannabinoid in cannabis plants mostly extracted from hemp. Since the passing of the Farm Bill in 2018, CBD has become more available, and you can find it in stores and online in whichever form you prefer it, as later discussed in this article. Can you take CBD for period cramps?

Can CBD Help You Sleep with Menstrual Cramps?

Are you finding it hard to sleep with menstrual cramps? The struggle is real, and many women sail in this boat. Watt & Karl (2017) noted that CBD is therapeutic, and like other ladies, you may want to know if you can take the cannabinoid for these pains. According to Manusirivithaya & Manusirivithaya (2018), a combination of CBD and THC can help reduce period pains. The study added that the two cannabinoids also help manage the anxiety from the cramps, but more research is needed to prove this. Still, the FDA has not approved using CBD to manage period pains or related issues.

CBD Products for Menstrual Cramps

Many would like to try CBD for menstrual cramps. Do you share the same sentiments? You do well to know the products to tap into to benefit from CBD to the fullest when managing such pains. CBD comes in many forms you can explore, including;

1. CBD oils and tinctures; are the primary way to take CBD since they deliver the cannabinoid effectively, although they are bitter.
2. CBD edibles; like gummies and brownies, are sweet, allowing you to feel the cannabinoid in taste and flavor, but they delay the results

• CBD capsules are ideal if you find edibles too sugared and oils too bitter.

1. CBD vapes are the fastest way to deliver CBD benefits since cannabis inhalation allows instant delivery to the bloodstream.
2. CBD topicals; like balms, patches, and creams, are applied to the skin if you need the cannabinoid’s benefits but mind its interaction with the blood.

There are no best CBD products; each category features pros and cons you must deal with. If you don't like CBD, the following are the suggestions by Sleep Score Labs that help you sleep with menstrual cramps;

Try Yoga

People have always used yoga to relieve stress, and you may want to consider it while sailing through this time of the month. According to Mayo Clinic, exercising helps you keep in shape and relaxes muscles. Remember, the cramping contracts muscles, resulting in pain. A few stretches and yoga moves may feel uncomfortable at first, but they go a long way to help you feel relieved. There are many types of yoga for you, and you must go with what works best with your pain.

De-Stress

Period pains throw women into anxiety, and you must know how to de-stress at this time of the month or die. Imagine a package of pain and stress; the two often come together but are the most uncomfortable. Thus, de-stressing a little helps you manage the cramps better. How about listening to some music? If the pain persists during the day, a little distraction like taking a walk to the park leaves you feeling much better.

Sleep in Fetal Position

According to SleepScore Labs, attaining the fetal position as you sleep helps the period pains reduce. All you have to do is sleep on your back with legs and arms tucked in. This position may feel uncomfortable if you are used to sleeping on the stomach or back; it reduces the tension and contractions that make cramping worse. Besides, you are less likely to mess yourself up when in this position than when sleeping on your back or stomach.

Practice Good Sleep Hygiene

Sleep hygiene refers to the behaviors and habits you can fine-tune to enjoy better sleep quality. You need to practice good sleep hygiene during your menses more than ever. For instance, you must work on a routine to enjoy better sleep and keep it constant. Use blue-light blocking or lower your screen light to fall asleep fast and last long. Try as much as possible to make the room habitable.

Keep Your Room Temperatures Low

Some hormones raise your body temperatures during your periods, and you must scale them down to sleep better. Thus, you must keep your room temperatures low. High temperatures in the body and outside might mean you take a long time to sleep, making cramping worse. A temperature range of 60- 80 F is ok during your periods.

Do a Diary

You can keep a sleep diary to learn how to sleep better with periods. What do you record in the book? Keep track of when you sleep, how long you sleep, how many times you wake up in the middle of sleep, and what you think might affect your sleep. As you peer into the diary, you can tailor your sleep habits and enjoy sleeping with periods.

Conclusion

Women struggle to get or keep sleep during periods. This time of the month comes with pain, cramps, and stress, whose intensity varies from one lady to another. While CBD promises to reduce menstrual cramps, the FDA has not approved its use. This article takes you through how CBD relates to cramps and 6 tips to tap into and enjoy a better sleep during your periods.

References

Manusirivithaya, S., & Manusirivithaya, V. (2018). Cannabis (Gan-ja): Relevant Issues in Obstetrics and Gynecology. Thai Journal of Obstetrics and Gynaecology, 206-216. 

Mascal, M., Hafezi, N., Wang, D., Hu, Y., Serra, G., Dallas, M. L., & Spencer, J. P. (2019). Synthetic, non-intoxicating 8, 9-dihydrocannabidiol for the mitigation of seizures. Scientific reports, 9(1), 1-6.

Mayo Clinic. Healthy Lifestyle- Stress Management. Get Moving to Manage Stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Sleep Score Labs. 7 Ways to Get Better Sleep During Periods. https://www.sleepscore.com/blog/7-ways-to-get-better-sleep-while-on-your-period/#:~:text=Sleep%20in%20the%20fetal%20position,that%20can%20make%20cramping%20worse.

Watt, G., & Karl, T. (2017). In vivo evidence for therapeutic properties of cannabidiol (CBD) for Alzheimer's disease. Frontiers in pharmacology, 8, 20.