How to Get a Good Night Sleep With Endometriosis
Last updated: April 2023
Endometriosis can be a real pain – literally and figuratively. One of the most frustrating aspects of endo life is its impact on your sleep.
Whether it’s a pain, hormonal fluctuations, or having to change your pad – yet again, getting a good night's sleep can feel like a dream that is always out of your reach.
However, sleep does more than just replenish our energy for the next day.
Sleep is beneficial for healing
Countless things happen in the body when we sleep – some of which can only happen during our sleeping hours.
Our body and our brain detoxify. Our mind stores memories. Our body heals and repairs.
If you’re not catching your z’s, you’re missing out on many healing benefits.
This is not to add insult to injury or to suggest that the lack of sleep is your fault. We receive enough judgment from others because we live with an invisible condition that causes debilitating pain, right? We don’t need to add to that!
I highlight this because, as your fellow endo sister, I want to share some practical tips to help set you up for a good night's rest.
It’s not a magic pill. It’s not a guarantee, and it’s simply my experience. We can get an even bigger picture of helpful tips, and I would love to hear what’s working for you in the comments below.
Please share, so we can learn together and heal together.
Prioritize sleep hygiene
Sleep hygiene? I know it’s an unusual term that sounds odd, but it refers to the habits and practices that promote good sleep.
It includes habits such as:
- Sticking to a regular sleep schedule
- Avoiding caffeine and alcohol before bed
- Creating a comfortable sleep environment
- Make your bedroom cool, dark, and quiet.
- Having a supportive mattress and pillow
My recommendation would be to pick one. What is one thing on this list – or another habit you know would improve your sleep – and start practicing tonight?
Perhaps you even identify a way to celebrate, making this a daily habit for your first week. I’m all about celebrating the small wins in life!
Practice relaxation techniques
Endo life can make it hard to relax and wind down before bed. Our mind may be swirling from our conversation with the doctor, insurance company, or a family member who doesn’t “get it.”
Our bodies may be swirling in pain. Our emotions may be maxing us out.
So, relaxation techniques like deep breathing, meditation, or gentle yoga can help you calm your body and mind for a better night's sleep. These techniques can also help you manage stress and anxiety, improving sleep quality.
Managing your pain
Pain feels like an unavoidable experience in endo life. “Pain” can feel differently for each of us, but the bottom line is it’s hard to sleep when you’re in pain.
To help get relief, talk with your doctor about ways to manage your pain, such as over-the-counter pain relievers, hot or cold therapy, or prescription medication. A heating pad or a warm bath before bed to help ease discomfort too!
I would especially love to hear from you in the comments about how you get relief from pain at bedtime. We must see sleep as part of our healing journey and do our best to prioritize getting good sleep.
We don’t have to start all these habits at once. Set yourself up for success by selecting just one habit you can start tonight.
Once that becomes an easy part of your evening routine, add the next habit, and grow from there.
I wish you a good night's sleep and sweet dreams!
Have you tried any of the following for mood swings?
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