Getting a good night’s sleep during your period isn’t always easy. Between cramps, bloating, and emotional ups and downs, it’s no surprise that many women report more sleep disturbances during their menstrual cycle.

But don’t worry there are ways to improve your rest and feel more comfortable at night.

1. Use the Right Period Product

Waking up because of leaks or discomfort? That’s a common reason sleep gets interrupted.

Choose an overnight pad designed to give you full coverage and absorbency, like the Enya Maxi Overnight or Enya Overnight Panties. These are designed to move with your body and keep you protected all night long.

2. Try a Comfortable Sleeping Position

If you’re cramping, try sleeping in the fetal position, lying on your side with your knees pulled in. This helps relax the abdominal muscles and reduces pressure on your uterus. It can even ease tension in your lower back.

Some also find relief lying on their back with a pillow under their knees to take pressure off the lower spine.

3. Use Heat Therapy

A warm compress or Enya Heating Patch applied to your lower belly can help soothe cramps and calm your body for sleep. Heat increases blood flow and relaxes tight muscles, making it easier to drift off comfortably.

4. Create a Calming Bedtime Routine

Period symptoms can heighten your emotions and stress levels, which makes falling asleep even harder. Try winding down with:

• A warm shower or bath

• Herbal tea like chamomile or peppermint

• Light stretching or deep breathing

• Putting away screens at least 30 minutes before bed

A calm body equals a calmer mind and better sleep.

5. Watch What You Eat (and When)

Avoid heavy meals, caffeine, or overly salty foods before bedtime. These can cause bloating, indigestion, or dehydration, making you even more uncomfortable at night.

Opt for a light, warm meal and plenty of water throughout the day.

6. Don’t Ignore Persistent Pain

If period pain is regularly keeping you from getting quality sleep, that’s something worth discussing with your doctor. While some discomfort is common, chronic pain is not something you have to live with.

Sleep Is Self-Care

Your body works hard during your period — the least we can do is give it the rest it needs. Choosing the right products, creating a calming routine, and caring for your comfort can make a big difference in how you feel, night and day.