Health

15 Reasons Why You May Battle To Sleep At Night

15. A disruptive partner If you have to put up with a partner in your bed who snores, tosses and turns, it can seriously affect your… Simi - May 7, 2018

When you do not get enough sleep, you can develop serious health problems. The quality of your sleep is important too. Do you toss and turn for hours before falling asleep? Do you wake up frequently during the night? Do you still feel tired when you wake up in the morning? If so, finding out what is causing your lack of sleep is important. It could help you to address the problem before it causes damage.

When you do not get enough sleep or the quality of your sleep is poor, you are more irritable, lack concentration, feel anxious and suffer mood swings. Continuous lack of sleep has been linked to conditions like diabetes, stroke, obesity, heart disease and hypertension. Sleep is the time your body uses to repair itself so when you don’t get enough, it affects your body physically and psychologically.

Multiple studies have revealed that people who get less sleep are more likely to be overweight. This is because sleep helps to maintain the balance of those hormones that make you feel full or hungry. When you get enough sleep, you’re less likely to overeat and gain weight. If you are well-rested, you also have more energy to exercise and eat healthily.

If you sleep properly, you are less likely to fall ill. Your immune system requires you to have enough sleep to stay strong. When you are sleep deprived, it affects the way the immune system is able to defend your body against threats. Not getting enough sleep can affect every aspect of your life including your work, your relationships, and your health. Read on to find out what may be causing your lack of sleep.

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1. Stress

We all know that feeling of lying awake at night because we are feeling stressed. Perhaps it’s because we have an examination the next day, we’re worried about work, or we don’t know how we’re going to accomplish what we need to do the following day. Stress makes us more vulnerable to insomnia because it puts our minds on alert. The mechanisms for sleep are affected by a stronger waking impulse.

Some people cope less well with stress than others. Anxious, tense people often experience difficulty sleeping. Reacting to stress in a way that causes lack of sleep appears to have a genetic component too, according to some studies. Stress may cause lack of sleep but lack of sleep can cause stress, and it becomes a cycle that’s hard to break. People who are sleep deprived often show signs of stress.

If a specific problem is causing your stress, it’s best to deal with it head-on. You may think you’re putting it out of your mind, but you’re most likely still affected by it on an unconscious level. If you can, you need to deal with the source of the problem – whether this means going to therapy, changing jobs or talking to a friend. Even if you can’t instantly solve a problem, perhaps a healthier diet or some exercise will help to relieve it.

When you’re suffering from stress-induced insomnia, good sleep practices are important. The bedroom should only be used for rest and relaxation, not for working on projects or trying to work out finances. Try to keep to regular sleeping hours, going to bed and waking up at the same time. Before going to bed try reading a book, meditating or doing some deep breathing.

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2. Electronics

In modern society, one reason for not being able to sleep is the use of electronics just before going to bed. This is psychologically and physically stimulating in such a way that adversely affects your sleep. Whether you’re playing a video game or checking the weather or emails, using a cell phone in bed could delay your sleep. All electronic devices such as TVs, smartphones, tablets or laptops affect your circadian rhythms.

The release of melatonin, the sleep-inducing hormone, is suppressed. This is mostly due to the artificial blue light that these devices emit. The more electronic devices are used before bedtime, the harder it becomes to fall asleep. Alertness is increased at a time when you should be starting to feel sleepy. Further studies on light emissions from screens are currently being done, so more answers on exactly how they affect sleep should be forthcoming.

Another factor that affects sleep is that these devices hold your attention and keep your brain engaged at a time when you should be winding down for the night. In combination with the excessive blue light exposure, it’s no wonder that your brain feels stimulated and alert instead of pleasantly relaxed and sleepy.

Try to turn off all electronic devices at least half an hour before bedtime. The earlier in the evening this is done, the better but keep to whatever feels realistic. Reading a book in bed is a good substitute for being on a cell phone prior to going to sleep. Studies have revealed that texting late at night affects a teenager’s quality of sleep and grades. It may be helpful to establish an electronic gadget curfew for the whole family.

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3. Caffeine

Many people have a habit of drinking coffee at night after a meal. The problem is that the caffeine in the coffee is a stimulant. The most recognizable effect of drinking coffee is that you feel more alert. Interestingly, the caffeine in coffee suppresses melatonin production even more than bright light, playing havoc with your sleep-wake cycle.

You don’t feel the effects straight away. The caffeine takes a while to kick in, but the effects last for a couple of hours. It can take as long as 6 to 8 hours for its stimulant effects to fade. Stopping all caffeine consumption at about 2 pm in the afternoon is recommended because it has such a long-lasting effect. If it takes about 8 hours for only half the caffeine to be metabolized, stopping at about 2 pm means you will be able to fall asleep at about 10:30 pm.

The quantity of caffeine consumed is another factor. You tend to forget that caffeine is found in other sources like tea, sodas, energy drinks and chocolate. Energy drinks and sodas are full of caffeine and sugar. If you’re regularly relying on these drinks to make it through the day, insomnia is likely to become a problem. Consuming too much caffeine on a daily basis can seriously affect your health and your sleep.

The side effects of over-consumption of caffeine include heart palpitations, nervousness, upset stomach, the frequency of urination and muscle tremors. Chronic over-consumption of caffeine can even lead to a condition called adrenal fatigue. Some people are more sensitive to caffeine than others. You will have to figure out whether what you are consuming is affecting your sleep. Try drinking decaf coffee after 2 pm if you seriously can’t give up your coffee. It may take a while to get used to not having that caffeine kick, but it may just cure your sleeplessness.

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4. Alcohol

Many people find that a glass or two of wine in the evening helps rather than hinders their sleep. However, excess alcohol intake causes frequent waking during the night and a feeling of not being rested in the morning. Studies have shown that alcohol consumption before bedtime has a severe impact on sleep quality. You may fall asleep quickly, but it’s common to wake up in the night. Short-term alcohol use may give the impression of helping with sleep, but studies have proved this is not true.

This is because drinking alcohol before going to sleep increases the production of a sleep-inducing chemical called adenosine. It allows you to fall asleep faster, but when it subsides, which is quite quickly, you will find yourself wide awake in the early hours of the morning. Alcohol is fast acting, and the effects are fairly short-lived. The liver metabolizes the alcohol quickly, and you go from a deep sleep into a disturbed sleep.

Drinking reduces rapid eye movement (REM) sleep which is the restorative phase of sleep. It takes longer to go into this phase when you drink. REM sleep phases get longer as the night progresses and when alcohol enters the equation, this is disrupted. This is why you may wake up feeling unfocused and groggy after drinking the night before.

If you drink alcohol before going to bed, it can aggravate breathing problems. The alcohol relaxes your whole body, including your throat muscles, which can cause snoring and sleep apnea. If you already suffer from sleep apnea, drinking alcohol can make it worse. Alcohol is a diuretic so you will also tend to make more trips to the bathroom which is disruptive to your sleep. It seems that there are many ways that alcohol can affect your sleep. Having an occasional drink before you go to sleep is unlikely to do much harm but drinking high amounts of alcohol before bedtime could have many detrimental effects.

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5. A high-fat diet

It appears that there’s a link between consumption of saturated fat and decreased duration of sleep. A 2016 study found that a diet high in saturated fat and sugar and low in fiber is associated with less restorative, lighter sleep and more waking up. This study was published in the Journal of Clinical Sleep Medicine. A diet high in fat appears to cause daytime drowsiness and poor-quality sleep at night.

Sleep researchers in both Australia and the UK have concluded from their studies that diets high in fat lead to less quality sleep. They found that participants on a high-fat diet not only gained weight but showed symptoms of sleep deprivation like daytime drowsiness and irritability. Feeling drowsy during the day tends to induce a craving for high-fat, high-carbohydrate foods to try and pump up energy levels. This is associated with poor sleep levels, and so the poor diet and poor-sleep cycle continues.

Researchers also found that the timing of high-fat meals made a difference to sleep quality. Participants who ate a light meal quite early had no trouble going to sleep. Those who ate a high-fat meal like a cheeseburger and fries not long before bedtime took three times as long to fall asleep and tossed and turned more. They also suffered from more abnormal breathing and got less REM sleep.

Ways to prevent this from happening is to eat more balanced meals throughout the day, spreading fat consumption over all the meals and reducing those high in fat closer to bedtime. What we eat during the day appears to have lasting effects on the duration and quality of our sleep and affects not only our sleep but our overall health.

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6. Lack of exercise

If you spend the day slouched in a chair reading or watching TV, you may feel tired and sluggish, but when you go to bed, you find you can’t go to sleep. Exercise can significantly improve your ability to have a good night’s sleep. It is better to do any intense exercise early in the day, preferably in the morning, because it stimulates you by releasing adrenaline and cortisol. The hours before you go to bed should rather be spent on relaxation and exercising early in the day is probably better.

Insomnia is commonly linked to anxiety, depression, and stress. It is well known that exercise is able to reduce these conditions. Many people who exercise moderately report that their levels of anxiety and stress are reduced by exercising. They find that they are able to sleep better on the days when they work out than those when they don’t.

If you exercise too much, it can backfire on you. It activates your stress response, elevates your stress hormones, and if these stays elevated for long periods of time, it can damage your health. Your body has to be allowed to recover fully between sessions, or extreme exercise could lead to heart problems, a weakened immune system and more risk of developing chronic health conditions.

If you have no time to exercise during the day, you could do less strenuous exercise in the evenings such as Pilates, Yoga or simple walking. This type of exercise can be very beneficial for stress reduction and relaxation. If you have insomnia, it may take some time before you notice any beneficial effects from exercising. A fitness routine has to be sustained for a while for you to see the effects.

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7. Smoking

Smoking has so many bad effects on your health, including causing insomnia. Smokers tend to equate smoking with relaxation, but the nicotine acts as a stimulant. Nicotine withdrawal during sleeping hours also leads to restless and disturbed sleep. When you smoke before going to sleep, you tend to wake up during the night. A smoking habit can wreak havoc on your normal sleeping rhythms because nicotine acts on multiple pathways in the brain. If you smoke, you are statistically more likely to develop insomnia problems down the line.

Smoking also increases the risks of developing sleep apnea when the muscles at the back of the throat collapse during sleep causing breathing to cease. Inhaled smoke irritates the tissue in the nose and throat, causing inflammation and further restricting the flow of air.

Various studies have shown that smoking and sleep don’t go well together. Researchers doing studies found that when mice were exposed to cigarette smoke, their circadian rhythms were disrupted. In a 2013 study done by the University of Florida, it was found that 1.2 minutes of sleep were lost as a result of every cigarette smoked.

Once you start smoking, your sleep is never the same. Smokers suffer from reduced deep sleep, suppression of REM sleep, fragmented sleep patterns and drowsiness during the day. The good news is that if you give up smoking, it can work wonders to improve the quality of your sleep. Of course, it’s better not to start in the first place. People who are trying to quit find that sleeplessness can get worse before it gets better.

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8. Temperature, light, and noise

Light can have a profound influence on sleep. Sound sleep requires a dark bedroom. Even a small amount of ambient light can cause a decrease in melatonin production which prevents you from falling asleep. If your brain is exposed to light when you’re meant to fall asleep, it thinks it’s still daytime and that you’re meant to be awake. You may have to use dark shades on your windows to block out the streetlight.

Scientists have discovered that when the brain produces melatonin, the body temperature cools down as your metabolism slows. If your room is not cool enough, it can prevent you from sleeping. In the middle of winter, you may turn on the heating, put on warm clothing and sleep under a number of layers. Do you know that if your sleeping environment is too warm, it can affect your sleep?

According to recent research, light, temperature, sound, and physical comfort, all have the potential to influence our sleep. Many of us have experienced that feeling of lying and listening to a dripping tap. Sounds that appeared unobtrusive during the day can keep us awake at night. Most of us have been woken by a loud sound in the night. Sound appears to have both negative and positive influences, depending on the type, personal preference, the level and other factors.

Keeping your room cool, dark and quiet, rather like a cave, is the advice given by the American Academy of Sleep Medicine. A white-noise machine or noise-canceling headphones can help to block out all the noises that prevent you from sleeping or wake you up at night. Wearing an eye mask is another way to help you sleep at night by blocking out the light. When it’s made of a soft, comfortable material, you hardly notice you’re wearing it.

Check Out Our Guide: Simple Sleep Hacks to Help You Get to Sleep Faster.

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9. Hormonal changes

Hormones are like chemical messengers in the body. They control many of the body’s processes and are linked to sleep in many ways. A hormone-like adrenalin, for instance, makes us more alert which is not conducive to sleep. A hormone-like melatonin, on the other hand, is a hormone that induces sleep. The changes in hormone levels during the various stages of a woman’s life have an effect on sleep.

Women are often more likely to have sleep problems when they are menstruating, pregnant or menopausal. This is because their hormone levels are fluctuating. Before and during menstruation, estrogen and progesterone levels fluctuate. During pregnancy progesterone levels increase and during menopause, they decrease. Shifting in hormone ratios often results in an inability to go to sleep.

Hormones are even produced in our bodies during the night which prevents us from having to get up to go to the bathroom. This is why children may wet their beds while they are still developing because they may lack this anti-diuretic hormone. Cortisol is another hormone that has a significant effect on sleep. At times of stress, cortisol is produced by the adrenal glands. When the stress is ongoing, the excessive arousal of the stress hormones can contribute to sleeplessness.

Sleep helps to balance the appetite because the right levels of the hormones, leptin, and ghrelin are maintained. Getting less sleep than we should, may make us want to eat more. Cortisol and insulin levels are also controlled during sleep so we feel ready to eat when we wake up and ready to face the stress of the day. The hormone prolactin can also become unbalanced with too little sleep, causing carb cravings and a weakened immune system.

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10. Pets in the bedroom

Many people sleep with pets in their bedrooms. Is sleeping with a cat or dog in the bedroom bad for you? Researchers at the Mayo Clinic conducted a study that monitored how 40 healthy dog lovers slept over a five-month period with a dog in the bed. They found that sleeping with a pet in the room does not necessarily disrupt sleep. However, when the pet slept in the same bed, it caused frequent waking through the night.

The study had some limitations, and further studies need to be done. Many pet owners find it comforting and relaxing to have pets in the bedroom with them and even in their bed. They do not believe it disrupts their sleep. Of course, the size and breed of the dog can make a difference too. Dogs often whine, bark or jerk their legs while sleeping which can be quite disruptive. They also tend to scratch the bedding to try and make a comfortable sleeping area, leaving you coverless on the edge of the bed.

Some owners can’t afford to have their pets in the bedroom with them because they suffer from allergies. Some diseases can also be transferred from animals to humans when they are in such close quarters, such as rabies or antibiotic-resistant infections, but this is rare. People with compromised immune systems need to be more careful, but most people shouldn’t have to worry about this.

If you suffer from insomnia and consistently feel you are not getting enough sleep, it’s worth considering moving a pet out of your bed. Your pet may not be happy, but you can’t afford to risk all the health consequences of not getting enough sleep. Your pet will be happy about having a healthy, well-rested owner rather than a grumpy, irritable one.

Did You Know?: Owning a Dog Could Help People Live Longer.

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11. Napping too long and too late in the day

You need to be careful about napping during the day. It can be a great way to refresh your brain and make you feel more energetic if you nap for no longer than about 20 or 30 minutes. If it goes on for longer, there is a risk of going into deep sleep, and that can throw off your circadian rhythms. A longer nap will often leave you feeling groggy because you wake up from a deeper sleep.

If you take a nap too late in the day, it can also give trouble when you try to go to sleep at night. Try to take a nap early in the afternoon. Even a short nap early in the evening will interfere with your bedtime. If you feel yourself wanting to nod off while watching TV, either go to bed if it’s close enough to your bedtime, or if you’re not ready for bed, get up, move around and find something else to do that’s relaxing but doesn’t make you want to fall asleep.

Feeling drowsy in the afternoon is quite normal but nodding off several times a day is not normal. If your eyelids feel heavy and you feel tired all day, it’s a sign that you’re not getting enough sleep. It may also indicate an underlying sleep disorder such as sleep apnea which is fairly common and affects millions of people in the U.S. alone. Excessive daytime sleepiness could also be a symptom of another disorder called narcolepsy.

A siesta in the early afternoon is common in many cultures. Taking an afternoon nap is normal practice and is considered essential for getting energy for the rest of the day. If you feel you have to take a nap, don’t make it too long, take it in the early afternoon and make up for it by postponing your bedtime for the same amount of time, you took your nap.

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12. Leg cramps

Most of us are familiar with leg cramps. If we sit in one position for long enough or stand for too long, we often get cramps. Cramps that are sleep-related usually cause sudden, intense pain. They usually occur in the calf muscles, but they can also occur in the thighs and in the feet. The muscle contracts and tightens, either while you’re still awake or after you’ve fallen asleep, causing you to wake up due to the pain. Cramps may end as quickly as they start.

Some people have them on rare occasions, and others suffer from them many times in one night. They also tend to come and go over the years. Anyone can get leg cramps, but they occur more often in older people. You can try stretching the muscle to relieve the cramps. You can also try moving the leg, massaging it or applying heat. You often feel soreness once the cramp has gone which may prevent you from going back to sleep.

The causes of leg cramps are not really known, but they may be linked to overexertion of the muscles by sitting for long periods or sitting in awkward positions. They appear to be linked to certain health conditions too such as electrolyte imbalances and neuromuscular disorders. Using certain medications like diuretics and statins is also believed to cause leg cramps.

There’s a difference between leg cramps and restless leg syndrome. Restless leg syndrome involves movements of the legs but does not cause pain or tightness of the muscle. The urge to move the legs is very strong with a kind of crawling, discomforting feeling that is partially relieved as soon as the legs move.

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13. Your mattress

A supportive, comfortable bed is one way to ensure a good night’s sleep. You may try relaxing before bedtime with a warm bath and a milky drink but if you’re sleeping on an old mattress that does not support you, sags in the middle and creaks through the night, chances are you won’t sleep well.

Your mattress may be home to a whole lot of dust mites. These creatures feed on your dead skin cells. Many people are allergic to dust mites, and they are a real problem for people who have asthma. You can clean your mattress with a vacuum cleaner to get rid of them. You can also use allergy-proof pillow covers and wash covers and sheets frequently in hot water frequently.

There isn’t much evidence to suggest that a firm mattress or a soft mattress is best for you. If you keep waking up with back pain and stiff muscles, your mattress may not be giving you enough support. If it’s starting to dip in the middle, it’s a sure sign that it’s time to turf it. Sleeping on a saggy mattress with a few broken springs is certainly not going to give you enough quality sleep.

Don’t just buy a new mattress without testing it out first. Just because its description sounds appealing with terms like ‘plush’ and ‘downy soft’ being used does not mean that you will find it comfortable. Comfort is a subjective feeling. Some people sleep better on a firmer mattress, and others prefer one with a little more give. You need to consider size, the technology used for making it and the material used when selecting the best mattress for you.

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14. A messy bedroom

A cluttered bedroom is not conducive to relaxation. If your bedroom is a dumping ground rather than a sanctuary, it can be very difficult to relax in it. People who tend to hoard often end up with clutter in their bedrooms and studies have found that it takes these people longer to fall asleep than their counterparts who have clean and tidy bedrooms.

A messy bedroom can lead to a poor night’s sleep and more anxiety. Increased tiredness the following day means even less likelihood of cleaning up. This vicious cycle can eventually result in cognitive dysfunction and depression as the quality of sleep worsens. This information should be the perfect nudge to tidy up your bedroom so you can have a good night’s sleep.

When your bedroom is dirty and untidy, the jumble in your room seems to reflect the jumble in your mind. Having a clean room can be very comforting and relaxing. Your room should be a place you can retreat to where you can get away from the worries of the day, and your work should never intrude into your bedroom.

The environment you sleep in can do a great deal to affect how you sleep. A good mattress, comfortable pillow, clean bedding and a dark room can go a long way toward helping you get a good night’s sleep. Cleaning up a messy bedroom can help to relieve stress and tension. It will make it more functional, comfortable and pleasing to the senses. It also allows you to utilize your bedroom in the way it is meant to be – a place to relax and to sleep.

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15. A disruptive partner

If you have to put up with a partner in your bed who snores, tosses and turns, it can seriously affect your sleep quality. By the time you’ve tried to roll your partner onto his or her side to stop the snoring, it may be difficult to fall asleep again. A partner may even be suffering from sleep apnea without realizing it and you are woken by periodic noises as your partner stops breathing and then starts again.

Another issue can be with temperature. The temperature you feel comfortable with is not comfortable for your partner. Your feet are always cold, but your partner’s are always warm. Perhaps you need to consider separate bedding if you want to share the same bed peacefully. Another problem may be the fact that one partner wants to go to sleep earlier than the other and is disrupted by the other one hitting the hay later and getting up later.

Children also have an impact on your sleep. They have nightmares and get ill. It helps if partners take it, in turn, to attend to the kids. Some find it works to take one night on and one night off whereas others prefer to take shifts through the night. As they get older, children disrupt your sleep lesser and eventually, those disrupted nights are a distant memory.

Snoring is one of the most common problems that affect the duration and quality of sleep of partners sharing a bed. Overweight people tend to snore more, and alcohol consumption also increases snoring. Another problem may be the grinding of teeth. A dentist can fit a dental guard to stop the grinding. Research has shown that partners often sleep better when sleeping together than when sleeping alone. However, if your partner’s sleeping habits are preventing you from getting enough sleep, you need to address the issue, or it can have serious implications for your health.

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Health

15 Best Ways to Avoid Period Cramps and Survive That Time of the Month

The population of the world now stands at over 7.6 billion human beings, and more than half of us are female. We come from hundreds of… Simi - May 7, 2018

The population of the world now stands at over 7.6 billion human beings, and more than half of us are female. We come from hundreds of different countries and cultures, with different practices and beliefs. We eat different foods, and we wear different clothes, but there’s one thing that unites us as women, and that’s periods. More specifically, period pain and the other discomfort that afflicts us every month. Many women wish they could change places with men for those few days of the month because of the discomfort they experience.

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Menstrual cramps can strike before or during your period, and many women experience them routinely. These cramps can be felt in the lower abdomen and back and can range from mild to severe. You might also experience aching in the hips and inner thighs, as well as an upset stomach. Doctors might refer to period pains as ‘dysmenorrhea.’

The cause of these pains is the contraction of the uterus (womb), which is made up mostly of muscle. If the contractions are strong during menstruation, the uterus can press on nearby blood vessels. This causes the oxygen supply to the uterus to be cut off briefly, causing pain and cramps.

Cramps usually begin after ovulation, which is when the ovum (egg) is released from the ovary and moves down the fallopian tube. Pain usually starts 1 or 2 days before menstruation begins, and lasts for 2 to 4 days. Some women experience extremely severe pain and bleeding during their monthly cycle. In fact, some women are compelled to consider surgery as a solution to their almost constant discomfort. Here are 15 ways you can ease those lady pains and other discomforts during your time of the month…

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1. Apply heat

A great way to relieve menstrual cramps is to try applying heat to your abdomen, back, or wherever the pain is. Try a hot water bottle, heat wrap or a heating pad applied to the area. You’ll be amazed at how much relief you can find from just a little topical heat. You can find these warming items at the drugstore or at lots of online stores.

The reason that continuing the application of heat works for period cramps is that heat helps the muscles to relax. In fact, it was proposed that the continuous application of heat to the affected areas might even work as well as ibuprofen for period cramps. And this is what they found out.

Scientists studied a group of women between the ages of 18 and 30. All the subjects who took part in the study suffered from period pain. The study divided the participants into two groups. One group applied a heat patch that had been heated to 104 degrees Fahrenheit to the area in which they felt period pains. The women in the other group were given ibuprofen for their cramps.

The study found that the two groups actually experienced similar relief from the two treatments. In other words, the topical application of heat worked just as well as taking ibuprofen for the pain. If you don’t have anything like a hot water bottle, heat patch, heat wrap or heating pad handy, try using a warm towel instead. And if you have a cat, this is the perfect way for your feline friend to lend a little warmth. Place the kitty cat on your abdomen, and feel the way the warmth dissolves your pain away. You also get some wonderful kitty love!

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2. Take a warm bath

As with the techniques mentioned above, a warm bath is another way to allow heat to melt away your pain. A bath is also a fantastic way of relaxing your body and mind. Fill the tub with warm water, and add some bath salts to help you relax. Lavender is the perfect kind to pick, as lavender is one of the most soothing and relaxing herbs there is. You can also pour in a couple of tablespoons of ginger powder to warm you up even more.

Another way of making the bath work for you for pain relief is to add essential oils to the water. Essential oils are powerful oils extracted from plants and flowers and are used for many different conditions. You could add lavender and clary sage oils to relieve pain and encourage relaxation. To reduce inflammation, the essential oils of cinnamon and eucalyptus can be used.

The exquisite rose essential oil is reputed to help to regulate the menstrual cycle, and well as having a lovely calming effect. And the oils of chamomile and ylang-ylang relax your muscles and decrease irritability. Add no more than a total of 12 drops to a bath. Using too much essential oil can cause severe skin irritation and other symptoms.

So, next time you’re suffering from period pains and have a few moments to yourself, try a warming bath. Make yourself a cup of tea – chamomile will calm you – and light a couple of candles for an extra relaxing experience. Close the bathroom windows and door so that you breathe in the aromas and beneficial compounds from the essential oils. Spend at least 20 minutes relaxing in the bath.

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3. Massage with essential oils

Another way of harnessing the power of essential oils over pain is to massage them directly into the skin of the affected areas. Choose your oils (see below), and try one of these massage techniques to help relieve the pain. Lie on your back and place the palms of your hands in the center of your belly. Start to ‘draw’ large circles with your hands, as you press your abdomen lightly. Repeat this 30 times.

Another massage technique to use is to place the middle and index fingers of both hands over your navel. Press on your abdomen. Then ‘draw’ a heart, moving upwards, sideways and downwards, finishing the shape below your belly button. Then begin to move your fingers up again. Repeat 20 to 30 times.

If you feel pain in your lower back, try placing your hands on your back, right beneath your ribcage. Start moving your hands downwards while applying pressure, until you reach the tailbone. Repeat this move about 30 times. Try rubbing the lower part of your abdomen with both hands about 30 times. That can really bring a lot of relief, as can kneading your belly with your knuckles for 30 to 60 seconds at a time.

There are many essential oils you can use to help with your period cramps. For example, the essential oils of nutmeg, ginger, valerian, lavender, peppermint, chamomile and clary sage all have a strong anti-spasmodic action. They are therefore very helpful for the muscular cramps that accompany menstruation. Other oils that can provide relief include lavender, rose, melissa, geranium, neroli, rosemary, and cardamom. Always remember to dissolve essential oils in a carrier oil such as evening primrose oil. Only use 4 or 5 drops of oils to 5 teaspoons of base oil.

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4. Drink herbal teas

Herbs have been used for centuries to heal many varied conditions. One of the ways in which herbs are used is by making them into tea. Drinking tea might seem a strange way to relieve pain, but science has shown that drinking chamomile tea can help to relieve period cramps. Chamomile contains a substance called glycine. This substance is effective in relieving muscle spasms, including the spasms of the uterus that cause period pain.

Another plant that can help with period pains is turmeric. You might be familiar with it from the bright yellow hue that it gives to curries. But did you know that turmeric is a powerful anti-inflammatory? Here is a recipe for turmeric tea. It can calm you down, remove muscle spasms and reduce bloating. Simply take 0.8 oz (24g) grated turmeric root and .45 oz (13g) of ginger root. Mix with a ¼ teaspoon of cinnamon powder, a few black peppercorns, 2.8 oz (80g) of honey and the juice of half a lemon. Mix the ingredients together in a jar, and make sure all the ingredients are thoroughly combined. Store this mixture in the refrigerator.

To make a cup of turmeric tea, place one teaspoon of the mixture in a mug and mix it with 6 to 8 oz (170 – 230ml) of boiling water. Add a sprinkle of more black pepper, and drink while still hot. Regular consumption of this tea will help relieve abdominal cramps and any gastrointestinal symptoms that you may have.

Peppermint tea, which is readily available, is great for calming and numbing pain. Steep one bag or 1 teaspoon of loose leaves in a cup of hot water for about 10 minutes. Ginger tea is also a powerful weapon against pain, cramping, and inflammation.

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5. Have sex

Yes, you heard right. Sex is an excellent antidote for period pains. Several scientific studies have shown the benefits of having sexual intercourse on the body. For example, it boosts the immune system and can relieve a headache. It can even improve your memory. But having sex also has benefits related to your menstrual cycle. For example, an orgasm causes the body to release a number of hormones.

These include oxytocin, the bonding hormone, serotonin, the ‘happy’ hormone, as well as dopamine and other endorphins. Endorphins can help to relieve period pain in a way that is far stronger than over-the-counter medication. These hormones also change our perceptions of pain, acting as mental painkillers.

Another way that sex can help relates to the fact that when we are having sex, blood floods the genital region, helping to relax the muscles. Another way in which having sex can help with your menstrual cycle is through the muscular contractions experienced during orgasm. These contractions might make your body get rid of menstrual blood faster than usual, making your period shorter.

Stimulation of the vagina during sex or masturbation has been shown to increase a woman’s pain threshold by a massive 100%. The explanation is very simple. When a woman has an orgasm via vaginal stimulation, the nerves simply stop communicating period pain. The exact reason for this isn’t yet known, but one theory relates it to the release of noradrenaline during sex. It turns out that this hormone prevents the communication of pain from the pelvic area to the brain for up to an hour after sex. So, it seems that engaging in some hanky panky might be just the way to deal with those pesky period pains and have some fun at the same time!

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6. Get a good night’s sleep

As more and more evidence of the importance of good sleep comes to light, it turns out that it’s also important for relieving period-related symptoms. But getting to sleep when you’re on your period can sometimes be difficult. Why is it that the bed suddenly feels uncomfortable? Or that your pillow feels full of lumps? We’re usually more sensitive during that time of the month, and sometimes your body feels stiff all over and aches. You battle to find a comfortable position to sleep in, and period pain can keep you from dreamland.

But don’t just accept any position in which you end up. It turns out that there is an optimal position in which to sleep when you’re menstruating. Experts agree that the best way to sleep at that time of the month is in the fetal position. This is when you lie on your side, with your legs tucked up against your stomach.

The reason for this being the sleeping position of choice at that time is that it causes the abdominal muscles to relax, also reducing pain. And it’s not only sleeping position that counts. Sleep experts tell us that most adults require between 7 and 9 hours of sleep a night, with teenagers needing more.

It’s also important to maintain a regular routine in which you go to bed and get up at roughly the same time every day. This establishes a healthy pattern for the body. If you have trouble drifting off, try having a warm bath with calming essential oils such as lavender before bed. Make sure your bedroom is not too warm or too cold. Wear comfortable clothes made from natural fibers to prevent sweating and feeling uncomfortable.

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7. Stay hydrated

It might sound strange, but it turns out that if you drink more water, you will prevent fluid retention in your body. So, drinking more water stops fluids from building up and causing discomfort. We all know that drinking water is important for health. The human body is, in fact, made up mostly of water. Failing to replenish the fluids that we lose throughout the day can lead to dehydration. This can have a potentially serious negative effect on the body.

From a period-related point of view, staying hydrated can ease or even prevent bloating and swelling. So how much water should you be drinking? Experts generally agree that about eight glasses of water a day is ideal If you have period pain or PMS symptoms, try drinking warm water instead of cold. Drinking water that is quite hot can help to alleviate period pains. But there are other ways of getting your recommended daily water.

Many fruits and vegetables are packed full of it. Fruits such as watermelons, peaches, and berries are high in water and are delicious to boot. Be careful about how much fruit you eat, though. While delicious, don’t forget that many fruits are high in sugar.

Other foods that are a great choice for keeping you hydrated are lettuce, cucumber, and leafy greens. They’re up to 90% water, so will up your daily water intake. Of course, lots of other drinks contain water. Herbal teas are a good choice for keeping you hydrated. Try them hot in the winter months, or chilled in summer for a perfectly-hydrated body. Your skin and other organs will also benefit from a good supply of water. Avoid soda and juices, which are both high in sugar.

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8. Eat herbs and spices

Herbs and spices are so much part of our everyday lives in that we are consuming more and more of them in our food. As we experience the food of cultures that might be different from our own, we learn how herbs and spices can make magic in our mouths when we eat. But we tend to forget that many people around the world rely on herbs and spices rather than pharmaceuticals to treat their ailments.

Around the Mediterranean, women have been using fennel seeds to relieve period cramps. Although we call them seeds, they’re actually tiny little fruits. In a study, 52% of women who took fennel seeds for painful period cramps reported that their pain had lessened. Another study showed that fennel seeds work as well as a prescription-only pharmaceutical product. The benefit of choosing fennel seeds over painkillers is that the seeds don’t cause any of the side effects of these pharmaceuticals. Such side effects can include rashes, diarrhea, autoimmune anemia, and kidney toxicity.

One study showed that these power-packed little fruits could actually fight period cramps, and work within just an hour. The only problem is that fennel can cause more severe bleeding. With this in mind, it would be best to take fennel seeds in the morning and not at night. Ginger, however, can actually reduce bleeding.

Apart from working to relieve any gastrointestinal problems you might have, ginger can also improve your mood and reduce the severity of any physical symptoms you have. Another spicy pain reliever is cinnamon. This delicious spice, which is actually the bark of a particular tree, can make you lose less blood and help to get rid of nausea.

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9. Remember your vitamins and minerals

We all know that our bodies require a whole host of vitamins and minerals to work at their best. It turns out that various minerals and vitamins can also help with menstrual cramps. We know that calcium is vital for strong bones and teeth, but did you know that calcium also maintains muscle tone?

Some experts advise consuming 1,000 mg of calcium per day to relieve menstrual cramps. This could come in tablet form, but you can also up your intake of calcium in your diet. Adding broccoli and almonds to your daily menu will help you get the calcium that you need. To help the body absorb calcium, we need vitamin D. A large number of people across the world are said to be Vitamin D-deficient. This vital vitamin can be found in various foods such as red meat, egg yolk, liver, and yogurt, but also in many plant-based foods.

These include mushrooms. In fact, scientists have shown that mushrooms can provide as much vitamin D as a supplement. Button mushrooms are high in vitamin, as are the shiitake, morel, maitake, and portobello varieties. And the good news is that you can boost their vitamin D content even further by placing them in the sun for a while. Apparently, even 20 seconds of sun exposure can make a big difference.

Also recommended for reducing inflammation are omega-3 fatty acids. These are found in fatty fish such as mackerel and sardines, but can also be consumed as a supplement. Fish oil and krill oil supplements can be taken, but also flaxseed oil capsules. Magnesium can reduce our perceptions of pain, but people with heart disease should consult their doctors before taking a magnesium supplement.

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10. Exercise

You’ve heard it before, and we’re telling you again. Exercise is essential for everybody’s general health, and it turns out that exercise helps with period pain too. While some women believe that working out during their period will be harmful, the opposite is true. In fact, exercise raises the level of endorphins in the body. These hormones dull pain and improve your mood. They also speed up the burning of prostaglandins, which makes you more susceptible to pain.

But what exercise should we be doing, how often and for how long? It seems that just about every week another study comes out telling us what we should be doing to keep our body in top shape. The trouble is, some of the information seems contradictory. The one thing that experts agree on is the importance of exercise in everybody’s lives. Not everyone likes to work out, but exercise is an essential part of keeping healthy. If you don’t want to hit the gym, there are plenty of other alternatives.

Try walking for 30 minutes, and try to increase this to an hour, three times a week. Don’t walk the same route every day. Try different places such as parks or roads. Remember to add in hills to give your heart a good workout. Cycling and skating are also very good exercise.

Yoga is brilliant for keeping your body in tip-top shape. Take a yoga class to get a feel for it. The beauty of it is that you can do yoga in the privacy of your own home and still reap the benefits of this ancient practice. Not only will exercise help with period cramps, but you will become fitter and stronger with regular workouts. You will also develop a healthier cardiovascular system to boot.

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11. Cut out some foods for a while

As we’ve said, there are plenty of ways to make yourself feel better at that time of the month. But there are also some foods and additives that are best avoided during this time. One example is caffeine. If you need a cup of coffee to get out of bed in the morning, this might seem like the end of the world. But the truth is that the caffeine in coffee can make your PMS worse by increasing mood swings, bloating, aching and cramps. Caffeine also raises your anxiety levels so that you feel more stressed. Amazingly, coffee can also cause your menstrual cycle to become irregular.

Other foods to avoid are those that are high in fat and/or salt. This, sadly, includes the good old cheeseburger, fries, chips, pretzels and any other particularly salty or fatty foods. These increase bloating and cause water retention, effectively worsening your period-related symptoms. Although drinking alcohol can temporarily reduce period cramps, it increases estrogen levels, which in turn makes period symptoms worse. Try a virgin mojito instead, or coconut water, both of which are great for keeping you hydrated.

You might be surprised to learn that dairy products should be avoided during menstruation. This is because dairy products such as butter, cheese, cream, and milk are all high in arachidonic acid. This acid can trigger menstrual cramps. Instead, try some of the many plant-based, dairy-free products on the market these days.

Also to be avoided are products that contain refined flour. These include things like cereals, tortillas, bread, and pizza, which can all lead to constipation and bloating. Instead, choose whole grains with a low GI index to keep you fuller for longer. Items like brown rice and whole-grain bread are excellent.

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12. Give yourself an acupressure massage

Acupressure has been used for centuries to relieve pain and treat a variety of conditions. By applying pressure to certain points in the body, you could normalize your periods, and relieve cramps and PMS at the same time. Some points to press are as follows: the Sea of Energy is the point located the width of 2 fingers below your belly button. Two fingers’ width below that is situated the Gate Origin. Press both of these points for relief.

Mansion Cottage and Rushing Door are points that are found next to each other in the middle of the creases where your legs attach to your torso. The Sacral points are found on the lower back, just over the coccyx. Apply 2 minutes of firm, steady pressure to these points by lying on your back with your hands placed under the base of the spine. Place your hands on top of each other when applying pressure. This will help to relax the uterus and relieve period cramps.

Halfway between the base of your buttocks and your hipbone are the Womb and Vitals points, found just outside the Sacral points. Applying steady pressure to these points for about 2 minutes will help to relieve menstrual cramps, PMS, and pelvic tension.

You can find Three Ying Crossing on your leg, four fingers above your ankle. The final point to press is called Grandfather Grandson, which can be found on the upper arch of the foot, one finger-width from the ball. Not all points need to be pressed. Choose a couple to find relief. Should you prefer, you could go for professional acupressure to try to relieve your period cramps.

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13. Consume blackstrap molasses

Another one of the remedies for menstrual cramps that has stood the test of time is blackstrap molasses. This amazing, sweet substance is a byproduct of the sugarcane refining process. To create blackstrap molasses, manufacturers first mash sugar cane to obtain juice. This juice is then boiled to form cane syrup. After a second boiling, the result is molasses. When it is boiled a third time, the resulting dark and viscous liquid is what is known as blackstrap molasses. Interestingly, it has the lowest sugar content of any of the sugar cane products.

Unlike refined sugar, which is of no nutritional value whatsoever, blackstrap molasses is full of nutrients. It contains crucial vitamins and minerals such as calcium, magnesium, iron, selenium, potassium and vitamin B6, and has been hailed as a so-called ‘superfood.’ Although it’s not a miracle cure for anything, blackstrap molasses can help with a number of conditions, including period pain. It helps to reduce the blood clots associated with menstruation and also soothes the muscles of the uterine wall. This reduces cramps during menstruation.

There are a number of delicious ways of taking blackstrap molasses. For example, you can add 1 or 2 teaspoons of it to a cup of warm milk to soothe and nourish you during that time of the month. Drink as soon as you start getting cramps, and keep drinking it a few times a day until your symptoms subside. Not only will it help with cramping, but it will provide many other benefits to your body. For example, by providing both calcium and potassium, blackstrap molasses can contribute to healthy bones and help to prevent osteoporosis.

It also makes a diabetic-friendly sweetener. Blackstrap molasses is also a great source of iron. In fact, approximately five tablespoons of it contain up to 95% of your recommended daily allowance of iron.

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14. Use birth control

If none of these methods works to relieve your period-related symptoms, you might want to talk to your doctor about going on birth control. Scientific studies have shown that both low-dose and medium-dose estrogen contraceptive pills can provide pain relief for period cramps. The good news is that all the hormonal birth control methods available are even better than over-the-counter medications at reducing period pain.

These methods, including the pill, the patch, the shot, the implant and the hormonal IUD also all make your period lighter. This is because these hormonal methods all cause the lining of the uterus to become thinner. This means that during menstruation, there is less tissue to shed, resulting in a lighter period. One thing to note is that the implant and the shot increase the number of days of spotting or bleeding in some women. Nevertheless, periods become lighter and less painful in general.

Another way of experiencing fewer period-related symptoms is to have fewer periods. This can be achieved by having a hormonal UID Mirena fitted. While this also makes your period lighter and shorter, it can also stop your periods after a year of use. The longer you use it, the better your chances that your period will stop or become very light. You can use this device for up to 6 years.

Some pills are also designed to make you have a period only every three months. The normal monophasic pill, which includes placebo pills for taking while you have a period, can also be used to cut down on the number of periods you have. Simply skip the placebo pills, and go directly to the next pack. Note that it is perfectly safe to skip periods in this way, but it is a good idea to speak to your healthcare provider before using this method.

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15. Take a safe painkiller

Although many of us would like to avoid taking medication, sometimes it’s necessary. If none of the above methods work for you, you might like to consider taking a safe painkiller to cut the inflammation and relieve pain. You can try a non-steroidal anti-inflammatory (NSAID) like Advil, Motrin IB or others (ibuprofen) or naproxen sodium (Aleve). The way these drugs work is to reduce the number of prostaglandins that are produced. Prostaglandins are the cause of menstrual cramps and inflammation. Prescription NSAIDs are also available, including mefenamic acid (Ponstel).

Before taking any drugs, talk to your doctor to see if NSAIDs are suitable for you. If you have a history of kidney problems or of bleeding, they might not be a good choice for you. There are other pain relievers on the market which might be better suited to you.

Always read the label on the package, as well as the dosing instruction leaflet to make sure that you don’t take too many painkillers. Overdosing on painkillers can be extremely dangerous and harmful to various systems of the body. For example, too much ibuprofen can damage your gastrointestinal system. It is advisable to use the minimum dose to get relief from your pain. The maximum dosage of ibuprofen for adults is four doses of 800 mg per day. Do not exceed this amount.

Begin taking the medication the day before you expect your period to start. If your period catches you unawares, start taking the medication as soon as you begin to experience symptoms. Keep taking it as directed for 2 or 3 days, or until your symptoms have disappeared. If you can’t take NSAIDs for whatever reason, there are other pain relievers available such as acetaminophen (Tylenol and others). Ask your doctor for advice.