Sleep & Rest
Optimizing sleep quality during period pain
Sleep Audio Systems
White Noise
Consistent sound masking to improve sleep quality
- Blocks distracting sounds
- Promotes deep sleep
- Improves sleep continuity
Guided Meditation
Body scan and relaxation techniques to ease pain
- Reduces muscle tension
- Improves sleep quality
- Decreases pain perception
Biofeedback Sounds
Nature sounds synchronized with breathing patterns
- Promotes deep relaxation
- Regulates autonomic nervous system
- Enhances pain tolerance
Sleep Positions
[TRANSLATE: 左侧卧位]
Relief Rate 68%Key Points: [TRANSLATE: 左侧卧并提供适当支撑]
Benefits
- Improves blood circulation to uterus
- Reduces pressure on lower back
- Enhances relaxation response
Support Tools
Semi-Supine Position
Relief Rate 55%Key Points: Elevated upper body with proper spinal alignment
Benefits
- Reduces acid reflux
- Improves breathing
- Decreases abdominal pressure
Support Tools
Fetal Position
Relief Rate 62%Key Points: Curled position with knee support
Benefits
- Relieves pelvic tension
- Provides comfort and security
- Reduces menstrual cramps
Support Tools
Bedtime Nutrition
Recommended Foods
Warm Milk with Honey
Key Components: Calcium + Tryptophan
Promotes relaxation and sleep onset
Banana
Key Components: Potassium + Magnesium
Relieves muscle cramps and spasms
Chamomile Tea
Key Components: Apigenin
Natural sedative with anti-inflammatory properties
Almonds
Key Components: Melatonin + Magnesium
Regulates sleep-wake cycle and relaxes muscles
Foods to Avoid
Caffeine
Stimulates nervous system and disrupts sleep
Spicy Foods
May cause acid reflux and discomfort
High-Sugar Snacks
Causes blood sugar spikes and sleep disruption
Alcohol
Interferes with deep sleep stages
Sleep Environment Optimization
Sound Control
Use white noise or calming sounds to mask discomfort
Light Management
Dark room with blackout curtains for melatonin production
Temperature Regulation
Cool room temperature (18-20°C) with warm bedding
Comfortable Bedding
Supportive mattress and breathable fabrics
Sleep Time Management
2 Hours Before Bed
- • Avoid screen time and blue light exposure
- • Take a warm bath or shower
- • Practice gentle stretching
1 Hour Before Bed
- • Drink warm herbal tea
- • Read a physical book
- • Practice deep breathing
30 Minutes Before Bed
- • Dim the lights
- • Prepare heating pad or warm compress
- • Set comfortable sleep position
Disclaimer
The content of this report is for informational and educational purposes only and cannot replace professional medical diagnosis and treatment advice. Please consult a licensed physician before taking any health management measures, especially regarding medication use and assessment of severe pain.
[TRANSLATE: 相关工具]
[TRANSLATE: 相关文章]
Comprehensive Medical Guide to Dysmenorrhea
In-depth medical information about period pain
Dysmenorrhea Medical Guide >