How to Sleep During Periods to Avoid Leakage?

Every woman knows the struggle of going through that particular time of the month. Some experience abdominal cramps, dysmenorrhea, fatigue, nausea, heightened mood swings, or even worse. Moving back and forth as if it’s an ordinary day is hard due to the discomfort of wearing pads, tampons, or other protection, not to mention the uneasy feeling of leaking your newly washed sheets with blood stains. Indeed, getting a good night's sleep is even more difficult without worrying about messing up the bed the next day. 

The whole concept of menstruation can be mind-blowing. Aside from drastic hormonal changes, menstruation can also lead to depression and anxiety. You become more conscious of your body and surroundings. What doesn't feel like a big deal becomes a huge problem. As others say, menstruation makes a woman go bad. Women become more sensitive, emotional, and more stressed than usual.

With everything going on in your body, you no longer want to make things worse by waking up to a stained bed cover. However, it happens. A LOT. And the last thing you want is to start your day feeling all wrong.

If you've ever woken up to find something spilled down your leg or, even worse- on your white sheets or mattress, welcome to our world! It can be embarrassing and frustrating, especially if you’re not in the comfort of your own home(if not downright gross). The good news is it’s pretty normal. As women support women, we prepared some simple steps on how to sleep during period to avoid leakage.

Truth about sleep during menstruation

It's no secret that sleep is important, but did you know that it's especially important during menstruation?

It's true: women need more sleep during menstruation than at other times of the month. In fact, they need more sleep than they do at any other time of the month. And if you're on your period when you try to get some shuteye, it can feel like an uphill battle—but don't worry! You're not alone.

So what's going on here? Why do women need to sleep more while they're menstruating? And why should we care? Let's break it down:

First, let's talk about why sleeping more is good for you. When people get enough sleep, their bodies release hormones that help them stay healthy and fight off diseases like cancer and diabetes. And guess what else happens when you get enough rest? Your body metabolizes food better and helps your cells stay strong. Plus, getting enough sleep reduces stress levels which means less inflammation in the body (and therefore, lower risk of heart disease).

Switch your Sleeping Position

We all have the best sleeping position that makes us comfortable at night. However, during your menstrual period, researchers say that sleeping in a fetus-like position is one of the hacks for sleeping during a period to avoid leakage. When you're not on your consciousness, your legs being squeezed together helps control the blood flow from leaking at night. It also relieves the pressure on your abdominal muscles and lessens the likelihood of cramps. This way, you can avoid the morning stress of waking up to bloody sheets and an aching body. After all, cleaning up that mess is not easy, especially when you have a long day ahead. 

Wear absorbent underwear

Choosing the right pair of underpants can save you from miles of trouble. Trust us; this is proven and tested! Wear something comfortable and breathable that fits perfectly in your size. Make sure that it’s not too loose or tight to avoid discomfort. If you’re one with heavy flows during the first days of your period, wearing a double layer of underwear can help. You can put on absorbent cotton pajamas for more security instead of wearing thin, silky nightgowns.

Overnight protection

While there are different options to choose from, make sure to have overnight protection that gives you the maximum coverage for a whole night’s sleep. If you prefer wearing pads, we suggest using a product with a wider surface to avoid possible spills at night. 

If you’re still not confident, you can always wear double protection depending on your comfort. However, if you’re more of a reusable-protection kind of girl, you can choose tampons, cloth pads, or menstrual cups with long-lasting capacity.

Avoid Getting Exhausted 

As much as you can, try your best not to exhaust your body. This helps improve your overall condition and mood while going through complex menstruation patterns. Stress may cause hormonal changes, leading to heavy flows, menstrual cramps, fatigue, low appetite,  or any utter discomfort on your end. 

Do Some Relaxation Before Going to Bed

Make it a habit to spend at least 5 minutes of your time in meditation, heavy breathing, or listening to relaxing music before going to bed. Relaxing your mind and unloading stressors to wear you out reduces the likelihood of insomnia. It also allows your blood to circulate and have enough air to flow inside your body, giving you a more comfortable good night's sleep.

Slowly Pull Yourself Up

After hours of lying down, you don’t want to stand up right away. Gravity itself will stuck up all your menstrual blood and may only lead to a blood bath down there. So no matter how much in a hurry you are, try doing some subtle stretching and slowly gain balance to stand up.

Use Double-Layered Sheets

“Why does my period leak to the back?” If this has been your line every single time, we suggest using double layers of bed covers. Using a spare towel can also work if you’re not willing to sacrifice your nicely woven sheets. Women normally experience strong overflows during the first 2-3 days of their menstruation. While it can be very frustrating, you can still prevent the hassle of removing stains. 

Regular Exercise

Regular daily exercise can help your body relax during the night. Spending even half an hour jogging in the morning or afternoon helps raise your body temperature during the daytime and take a drop during the night. It naturally induces sleep and avoids the horrors of insomnia.

Keep Track of Your Cycle

Nothing beats a woman that is prepared for the bloody battlefield. Tracking your menstrual cycle will help you put the right gears on. When you know that it’s almost that time of the month, you can take preemptive measures of using appropriate undergarments, pads, or sheets on your bed. It pays to know your body well so you can take charge in unpleasant situations such as this. If you’re too busy to keep track or you simply forget things, you can always find a menstrual tracking app online. It keeps a detailed online record and predictions of your next cycle.

Seeing a Doctor

Finally, if none of these options work for you and you're still experiencing leakage even after trying all these methods, then consider seeing your doctor to help determine what's going on in a more detailed way. While leaking on your sheets during heavy period flow is normal, some cases can also be unique and unusual. Having yourself checked by a health professional to soothe your worries and anxiety will be the best option. 

How to Get Period Stains Out of a Mattress

Period leaks happen. They're inevitable, and they're no fun. But you can handle it! This is totally normal and nothing to be ashamed of. Period leaks are just the body doing what it needs to do—and if you're looking at it like that, then you'll be able to handle the situation much better than someone who thinks they're the only one in their family who gets these things.

Here are some methods you can try in the comfort of your home to remove period stains on your mattress:



  • Vinegar - Pour a few drops of vinegar (white vinegar preferably) onto the stained part of the sheets. Leave it for at least 5-10 minutes before soaking it in water and drying it out.
  • Baking soda and water - Baking soda is one of the must-haves in your home, for it does a lot of help in different ways. Make a paste of baking soda and water for your blood stains and apply it to the area. Let it sit still for about an hour before removing it to see the results. 
  • Salt and water - Another good alternative if vinegar and baking soda are unavailable is salt and water. You can apply the solution to the dried stained area.
  • Cleaning detergent - Of course, you can first try to clean your mattress with the best whitening or cleaning detergent in town. 


    Period leaks can be very distracting and a big nuisance for many people. Finding yourself searching for how to remove period stains from a mattress already indicates that it stresses you out. Not only does it make you uncomfortable, but it also affects your confidence, quality of sleep, and overall physical health.

    Stop with the endless scrolling online on “how to sleep during period to avoid leaks” and start being more proactive with your situation. You can always lessen the hassle and stress by following the steps we provided or reinventing your own. The point here is to become more aware of your body to take care of it even better.