Getting enough sleep is one of the most important self-care tips for your period. Sleep helps regulate your hormones, making your period less painful. Try to get 7-8 hours of sleep each night, be consistent with your sleep schedule, and avoid overexerting yourself.
Additionally, create a restful environment in your bedroom, such as limiting light and noise, and using a comfortable mattress and bedding to maximize your sleep quality.
Go to Bed and Wake Up at The Same Time
In order to achieve a better night’s sleep, try to set a regular bedtime and wake-up time. Going to bed and waking up around the same time each day may help your body adjust to your desired sleep schedule. When it comes to sleep, consistency is key.
Doing this helps regulate your body’s internal clock and can enhance the quality of your sleep. For example, if you decide to go to bed at 11 p.m., aim to wake up at 7 a.m., or earlier if possible every morning — even on weekends or days off from work or school. This will make it easier for you to fall asleep when it’s time for bed.
Making a habit out of this daily routine can make all the difference in helping you get enough restful sleep throughout the week.
Avoid caffeine and alcohol
Caffeine and alcohol can have a negative impact on the quality of your sleep. They interfere with your body’s ability to relax, can cause dehydration, and trigger anxiety which can further disrupt your sleep.
These substances are also stimulants, meaning they may make you feel more alert and energized when consumed close to bedtime. It’s best to avoid stimulants like caffeinated beverages, alcohol, nicotine, and sugar before bed in order to ensure quality restful sleep.
If you must have something to drink before bed, stick to decaffeinated tea or an herbal tea like chamomile or lavender. Herbal teas contain natural sedatives that promote relaxation and are naturally caffeine-free. Additionally, aim to abstain from drinking any fluids two hours prior to sleeping as this will help prevent frequent nighttime trips to the bathroom.
Take a nap if you need it
If you’re feeling extra tired during your period, don’t be afraid to take a nap. Napping can be beneficial in helping to restore energy, as well as reduce stress and anxiety.
Research suggests that naps of around 30 minutes may also help improve creativity and memory consolidation. While napping is not recommended right before bedtime, taking a nap when needed can help you get through the day if you are feeling fatigued during your period.
It is important to make sure not to nap too late or too close to bedtime since it might interfere with your normal sleep schedule. Additionally, try not to nap for more than 40 minutes so that you do not end up sleeping too deeply and disrupting your nighttime sleep routine.
Short 20-minute naps may be sufficient enough to provide the necessary restorative benefits without impeding important nighttime sleep hours. So, if you need an extra boost during your period, grab a blanket and take that much-deserved nap!
Eat a Balanced Diet
Eating a balanced diet during your period is an important part of self-care. Eating a diet that is rich in nutrients can help to alleviate symptoms such as cramping and mood swings. Additionally, eating a balanced diet can also help to boost your energy levels and make you feel happier. Let’s explore why eating a balanced diet during your period is important and tips on how to do it.
Increase your intake of water
Staying hydrated is essential to keeping your body functioning at its best. To do this, you should increase your intake of water to promote digestion and prevent constipation and other uncomfortable symptoms during your period. Water has been known to help relieve period cramps.
Additionally, having a few extra glasses each day can also help you keep your skin clear and reduce the occurrence of impurities in the body, including elsewhere on your face!
It's important to remember when drinking lots of water that you don't over-hydrate yourself. Too much water can cause a drop in electrolytes or minerals, and cause the urine to be too dilute. Therefore, it's important to pay attention to the amount of liquid you are consuming throughout the day and spread it out over multiple servings if possible.
It’s also important to monitor the type of liquid you are taking in because some of them may contain added sugar or calories. Try stocking up on electrolyte powders which can be mixed with fluids or healthy snacks such as fruits in order you get all nutrients needed for optimal brain and body health.
Avoid processed foods
Processed foods such as frozen dinners, crackers, and chips may contain added sodium and sugar – two things you want to stay away from during your period. Processed foods can also be high in calories, with many calories coming from unhealthy fats.
During your period it’s best to avoid these processed convenience foods and opt for more natural options that are nutrient-rich, high in fiber and protein, and low in sugar.
- Whole grain bread or tortillas
- Lean meats like chicken or fish
- Beans, peas, and other legumes
- Nuts and seeds
- Fresh fruits
- Vegetables of all varieties (especially dark leafy greens)
- Healthy fats (think avocado & olive oil)
By incorporating plenty of these nourishing foods into your diet during this time of the month, you’ll feel better both physically & mentally. Be sure to stay hydrated by drinking enough water each day as well which will help keep energy levels up. Eating a balanced diet is key to keeping your health in check - so don’t forget to plan ahead!
Eat fresh fruits and vegetables
Eating a balanced diet is essential for your overall physical and mental health. Eating a variety of nutrient-dense fruits, vegetables, grains, dairy, and protein is essential for building strong bones, maintaining muscle mass, and providing essential nutrients to support your body and brain.
Fresh fruits and vegetables are some of the best sources of vitamins, minerals, antioxidants, fiber, and other natural compounds that help your body functions to work optimally. Fruits provide essential vitamins like vitamin A in carrots or vitamin C in oranges along with dietary fiber found in apples or pears.
Adding a variety of colorful vegetables like spinach or bell peppers to your meals helps you get folate and potassium which are both necessary for optimal health. Eating fresh produce can help boost energy levels while also helping to regulate hunger hormones so you don't overeat.
Eating at least 5 servings of fresh fruits and vegetables a day is recommended by most major health organizations including the American Heart Association as well as the World Health Organization (WHO). This can be accomplished by having a Fruit smoothie for breakfast loaded with blueberries or adding spinach to salads for lunch.
Choose frozen options when fresh ones are not available due to seasonality but focus on eating fresh produce whenever possible. Doing so will ensure you get the maximum benefit from all the essential vitamins and minerals they contain that promote optimal self-care during your period making sure you feel better and happier.
Exercise is one of the best ways to practice self-care during your period. It can help reduce cramps, stress, and fatigue. Exercise is also a great way to boost endorphins, which are the hormones that make us feel good.
On top of all of this, it can help improve your mood, and energy and even help with insomnia. So, if you're feeling sluggish or down during your period, try some light exercise such as yoga, walking, or jogging.
Take a walk or jog
Exercise may be the last thing you want to do when you're on your period and cramping, but getting your body moving can help relieve pain and regulate your hormones. Take a walk or jog around the block or go to the gym for light cardio.
If you feel uncomfortable making it to a gym, track workouts online or invest in fitness equipment like resistance bands, ankle weights, and kettlebells. Exercise can also be used as a distraction tool; if your period is causing anxiety levels to rise, channel that energy into sweaty workouts that release endorphins and lift your mood.
Try yoga or pilates
Yoga and pilates are effective ways to manage menstrual cramps and stress during your period. Both practices focus on breath control, posture, and body alignment to increase a sense of mindfulness. Akin to meditation, the focus on breathing helps manage pain as well as relax the body to reduce tension.
Consider setting aside a portion of your day for yoga or pilates practice during your cycle for greater benefit in symptom relief and self-awareness. To ensure proper form, many classes are available at local studios or gyms with experienced instructors so you can learn safe movement patterns that help both the mind and body relax.
Getting some exercise during your period can be beneficial for both your physical and mental state of being. Exercising helps to utilize endorphins, which are hormones known for boosting moods. When it comes to exercise during periods, some activities may be more comfortable than others.
Lifting weights is one of the best forms of exercise you can do during your period, as it relieves tension from muscles and encourages blood flow throughout the body. Before heavy lifting, make sure you focus on warming up and stretching properly. Start off with lighter weights and gradually increase until you reach a comfortable weight for you.
Taking breaks between sets is also important to ensure that your body stays relaxed and not overworked. And remember to always listen to your body when lifting weights: if it's feeling tired or uncomfortable, take a break.
Take Time for Yourself
One of the best tips for self-care during your period is to take some much-needed time for yourself. During this time, do something you enjoy or that relaxes you. This can be anything from organizing your closet to taking a bubble bath. It's important to give yourself the extra time to look after yourself and practice some self-care.
Read a book
Reading is a great way to pass the time when you’re on your period. Pick up a book that you have been wanting to read, or find a new story to dive into. Whether you prefer fiction or non-fiction, there are countless books that can transport you away from the pains of your period and provide an escape from reality.
Find out what books others are reading, discuss them with friends, and give yourself an opportunity to get lost in the words of another. Reading can also allow for self-reflection and growth as you learn about different perspectives and explore new ideas. Take some time for yourself during your period by cuddling up with a good book.
Take a hot bath
Take a hot bath to soothe your cramps and muscles. The heat will help alleviate pain as it relaxes your tense muscles. Adding Epsom salts or aromatherapy scents can also be beneficial and provide relaxation benefits. Listen to some calming music, use lavender oils, turn off the lights, sit back and relax.
Taking a hot bath can help you feel better and become more comfortable during your menstrual cycle. Activating the parasympathetic nervous system can allow for improved blood flow, which can help reduce tension and cramps in the body.
Listen to music
Music can be a powerful tool for relieving stress and anxiety during your period. Whether it’s classical orchestral pieces, soothing acoustic melodies, or upbeat pop songs, music can give you a mental boost and help you to find greater contentment. Allowing yourself to enjoy your favorite music while respecting yourself can be an immediate form of self-care – make sure to take the time.
Listening to music during your period can immediately lift your mood and improve your overall feelings of well-being. You could also invite friends or family over for a movie night or put on a playlist of energizing tunes when you need an extra dose of motivation. Whatever works best for you is the right choice.
Connect with Others
During the time of your period, it can be important to connect with others and build meaningful relationships. Being able to express your feelings to someone can help you understand yourself better, and it can also help to build deeper relationships with friends and family.
Connecting with others can help to reduce stress, and it can also be a great way to get some extra support. Let’s look at some tips to help you connect with others during this time.
Reach out to friends and family
Reaching out and connecting with friends and family can bring so much comfort during periods and is highly recommended as part of self-care. This can look different for everyone – from a phone call or video chat to text messages, sending postcards and letters, or setting up a Zoom dinner date.
Having others to check in with, speak openly about our feelings of vulnerability we may be feeling, seek advice for certain topics, or just share what’s going on with us at the moment can make all the difference. We often need time and space to ourselves, especially during our period but connecting in some way might be just what we need right now.
Join an online support group
Online support groups are a great way to connect with others who can relate to how you’re feeling. Not only will you find comfort in knowing that your struggles are shared and understood by others, but you’ll get advice and tips on how to manage your symptoms and make it through this tough time.
Participating in a safe space like an online support group can be tremendously helpful in improving mental health during your period. It's important to be mindful that while joining an online support group can be beneficial, it's not always a dependable form of self-care.
Everyone’s experiences are unique, so while you may gather insights from the other members of the community, make sure that any advice or guidance falls within your own mental health and wellness plan. Always discuss anything major with your doctor before trying something new on your own.
Talk to a therapist or counselor
When self-care fails to relieve the uncomfortable physical and mental symptoms that often accompany a menstrual period, consider talking to a therapist or counselor. Having an open and honest discussion with someone who is trained to help patients through difficult times can be incredibly helpful in managing emotions and coping with difficult symptoms.
Professional counseling can provide insight into our behavior while teaching helpful strategies for managing stress and understanding our body's needs. Additionally, speaking with a therapist can provide guidance when developing goals such as improving physical activity or modifying your diet to best serve your mental health needs.
Furthermore, certain therapeutic interventions such as cognitive behavioral therapy (CBT), mindfulness-based therapy, or talk therapy may offer additional support when needed. Connecting with supportive resources like these is an essential component of building strong resilience for long-term health and psychological well-being during periods of emotional upheaval.