How to deal with bad period cramps at night

You know the feeling: the end of a long day, you climb into bed ready for restful night’s sleep and you’re assaulted by an onslaught of throbbing period cramps. Why are menstrual cramps worse at night? As often with these things it’s not straightforward, it could be because at night you have no other distractions or because you’re more aware of how your body feels when you settle in for sleep. Want some tips on how to deal with bad period cramps at night? Read on…

How to deal with bad period cramps at night

Reach for water and anti-inflammatory foods

Dehydration can make cramps worse, so getting your 8 glasses in is essential. Anti-inflammatory foods can also help to promote blood flow and relax your uterus. Think berries, leafy green veg and fatty fish

Don't ignore the power of exercise

A good run before bed pumps you full of endorphins which can counteract pain. Coupled with yoga which targets abdominal and lower back muscles that are most impacted by period pain, and exercise is a potent combination to reduce your period pain

Take a hot bath before you go to bed

Hot baths relax your muscles as heat encourages blood vessels to expand and then increases blood flow. Period cramps come from tension, so relaxing your muscles helps to reduce cramping.

Find pain medication that works for you

Whether ibuprofen, paracetamol or CBD oil, taking pain medication to lull you to sleep with less pain can help you get through the night. Always consult your doctor before you take any medication, just to be on the safe side. 

Read our blog about if paracetamol or ibuprofen is better for period care for further information.

Try massage

Massage therapy is very effective in reducing muscular tension. Focus on the lower back muscles just before she goes to bed, with gentle movement from your thumbs. 

Use a hot water bottle

Using a hot water bottle can help with period cramps. If you don't like hot water bottles, try heat pads. Just remember to remove the heat source before you drift off to sleep, prolonged exposure to heat can cause burns and other safety risks.

Adopt the foetal position

Sleeping in foetal position relaxes your abdominal muscles & joints surrounding the uterus, which helps alleviate the cramps in your belly. If you find this uncomfortable, try popping a small pillow between your knees for extra support.

Wear the best period care overnight to avoid leaking

Waking up and realising you’ve leaked is not a great feeling. If you have woken up to a leak, don't panic. Make sure you read our guide to cleaning blood off your mattress. 

Encourage a stress-free sleep by wearing period care that’s designed to be comfortable and leak-proof. Some like to stick to pads, they're soft, breathable & what they're used to. Others love wearing their Mooncup, it's safe for up to 8 hours and is ideal for sleeping. However, if you’ve got a particularly heavy flow we advise popping on a pad too, just in case.  

If you’re not into an insertion method, we also have our period pants. Soft, absorbent and super comfy, they’re the ultimate nighttime period product. Working like a dream, they work just like your normal underwear but absorb up to 10 tampons worth of fluid. As they can be worn for up to 10 hours, they’re ideal for those long menstrual nights.

Remember, many of us put up with period pain when we shouldn't. If you're continuously suffering & can't find a method to help alleviate the symptoms, it's worth seeking a doctor's advice and ensure that there is nothing more serious at play. 

Blog disclaimer

Our blog is intended to share information and ideas around periods, health, and sustainability. While we do our best to keep content accurate and up to date, things can change over time. The information here is not intended as medical advice — for any health-related concerns, please consult a qualified healthcare professional. For more information on our claims, please see our Claims Page, and for the most up-to-date product information, please visit our Product Pages.