a “worry log” can help to decrease feelings of anxiety and depression that may disrupt sleep.
Indigestion, nausea, and diarrhea can be present during menstruation and can result in disrupted sleep. Eating a light snack and avoiding heavy meals prior to bedtime can help to avoid some of these digestion difficulties.
Going to bed at a similar time each night allows the body to anticipate and prepare for bedtime. As a result, you will feel sleepier at bedtime and fall asleep quicker. Similarly, engaging in a bedtime routine will help your body (and mind) to relax and transition into sleep. Avoid stimulating activities close to bedtime and engage in calming, relaxing rituals.
Just prior to, and during menstruation, women can experience cramping, nausea, and muscle aches. Selecting a sleeping position to minimize pressure on tender areas, such as sleeping on your side and back, can help to minimize the impact of these symptoms on your sleep.