Sleep & Rest
Optimizing sleep quality during period pain
Three-Dimensional Sleep Audio System
White Noise Audio
Rain, ocean waves, wind, bird sounds and other natural white noise
- Mask environmental noise, create quiet sleep environment
- Stable frequency stimulates brain to produce alpha waves
- Play for 30-60 minutes, relieves insomnia and anxiety
Guided Meditation Audio
Sleep meditation practices guided by professional meditation instructors
- Guides deep breathing, body scanning, relaxation meditation
- Shifts attention from pain to inner peace
- 15-20 minutes gradually relaxing each body part
Biofeedback Music
528Hz healing frequency, inhibits PGF2α synthase activity
- Scientific frequency relieves physiological pain
- Promotes cell repair and regeneration
- Lowers heart rate, relaxes muscles
Scientific Sleep Position Matrix
Left Side Position
Relief Rate 68%Key Points: Pregnancy pillow between legs, pelvis tilted 15°
Benefits:
- Reduces uterine pressure on abdominal aorta
- Improves uterine blood supply, reduces pain
- Promotes smooth menstrual flow
Support Tools:
Semi-Supine Position
Relief Rate 55%Key Points: Wedge pillow under knees, lower back completely suspended
Benefits:
- Promotes pelvic blood return
- Reduces pelvic congestion and swelling
- Relieves lower abdominal pain
Support Tools:
Fetal Position
Relief Rate 62%Key Points: Pillow between knees, similar to in-utero position
Benefits:
- Provides sense of security and comfort
- Relieves body tension and pain
- Reduces hip and lower back pressure
Support Tools:
Bedtime Nutrition Recommendations
Recommended Foods
Warm Milk + Honey
Key Components: Tryptophan + Natural sugars
Promotes melatonin secretion, helps fall asleep quickly
Banana + Almond Milk
Key Components: Magnesium + Tryptophan
Relaxes muscles, relieves cramps
Cherry Juice
Key Components: Natural melatonin
Regulates sleep rhythm, improves sleep quality
Whole Grain Bread + Nuts
Key Components: Complex carbs + Magnesium
Stabilizes blood sugar, sustained energy release
Foods to Avoid
Caffeinated beverages
Avoid 6 hours before bed, stimulates nervous system
Alcohol
Affects deep sleep, may increase menstrual flow
High-sugar foods
Causes blood sugar fluctuations, affects sleep stability
Spicy foods
Irritates digestive system, may affect sleep quality
Sleep Environment Optimization
Sound Therapy
432Hz uterine healing frequency audio
Light Environment
Amber night light (prevents melatonin interference)
Tactile Feedback
Weighted blanket (7-9kg pressure relieves anxiety)
Temperature Control
Room temp 18-22℃, humidity 50-60%
Sleep Time Management
2 Hours Before Bed
- • Stop eating, avoid digestive burden
- • Start playing sleep audio
- • Dim room lighting
1 Hour Before Bed
- • Warm bath, relax body and mind
- • Gentle stretching exercises
- • Avoid electronic devices
30 Minutes Before Bed
- • Adjust to optimal sleep position
- • Use warming patches or hot water bottle
- • Practice deep breathing
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.