How to Alleviate Really Bad Cramps and Sleep Better at Night

Cramps are a common problem that many women experience during their menstrual cycle. They can be extremely painful, making it difficult to get comfortable and fall asleep at night. In this blog post, we will provide some tips on how to sleep with really bad cramps.

Understand the Causes of Cramps

Before we discuss ways to ease cramps and sleep better at night, it is important to understand what causes them. Menstrual cramps occur when the uterus contracts in order to shed its lining. The pain is caused by the release of prostaglandins, which trigger inflammation and cause muscle contractions.

Taking Painkillers

One option for relieving menstrual cramp pain is taking over-the-counter painkillers such as ibuprofen or acetaminophen. These medications work by reducing inflammation and blocking pain signals in your body. It’s important to follow dosage instructions carefully; taking too much medication could result in harmful side effects.

Use Heat Therapy

Heat therapy can also help relieve menstrual cramp pain by increasing blood flow and relaxing muscles in your pelvic area. You can use a heating pad or hot water bottle placed on your lower abdomen or back for 20-30 minutes at a time several times a day.

Gentle Exercise

While you may not feel like exercising when you have severe menstrual cramps, gentle exercise such as yoga poses can actually help ease the discomfort .Some yoga postures like “Child’s Pose”, “Happy Baby pose” etc., put pressure on specific areas of your body that helps reduce inflammation and relax tense muscles


Aromatherapy has been used throughout history for various medicinal purposes including easing stress , anxiety, depression along with relief from chronic pains like arthritis , menstrual cramps etc. Essential oils like lavender, rose, peppermint have anti-inflammatory properties that can help with cramp relief . Rub a few drops of the oil on your stomach or add them to your warm bath water.

Take a Warm Bath

Taking a warm bath can be both relaxing and therapeutic when you’re experiencing painful menstrual cramps. The warmth of the water helps relax tense muscles in your lower abdomen and back. Adding Epsom salt to the bath can also help relieve pain by providing magnesium relaxation.


Menstrual cramps are an uncomfortable reality for many women. By using these tips discussed above such as taking painkillers, heat therapy , gentle exercise ,aromatherapy or soaking in warm baths, you may be able to reduce their severity and get some much-needed sleep at night. Remember that everyone’s body is different, so it may take some trial and error before finding what works best for you!