Home / Blog January 30, 2024

6 min read

How To Get Rid of Periods Cramps Fast While In Bed

In this blog, we share some practical tips on how to rid yourself of cramps during your period. From snuggling up with a trusty heated water bottle to specific sleeping and sitting positions - we’ve got you covered!



Slight abdominal cramping is common for most women during their period.

For relief, consider heat therapy, staying hydrated, and gentle stretching.

If your period cramps are accompanied by flu-like symptoms, see a doctor. 

Did you know?
Stress and anxiety can be the culprits behind intense period cramps as these two worsen muscle tension and discomfort during menstruation!

When the painful waves of period cramps hit, all you want is a fast ticket to relief, especially when you’re all cozied up in bed. In this blog, we’ve compiled helpful answers to all your period-cramp-related queries. As you read through, you’ll find tips and tricks to help you swiftly bid farewell to this discomfort — with a special spotlight on the comforting warmth of a heated water bottle.

Let’s dive in!

How To Get Rid Of Period Cramps Fast In Bed

Here are the most effective ways to deal with period cramps:

Stay Hydrated: Drinking water is crucial during your period. It helps prevent water retention and bloating, two common contributors to discomfort. Staying hydrated also supports overall bodily functions, including muscle function.

Warm Bath: A warm bath not only soothes your body but also helps increase blood flow to the pelvic area, relaxing cramped muscles. Consider adding Epsom salts to the bathwater for added muscle relaxation, as the magnesium in Epsom salts can be absorbed through the skin.

Gentle Exercise: Light exercises like stretching or gentle yoga can release endorphins, which act as natural pain relievers. These activities also improve blood circulation, reducing cramp intensity. But… steer clear from strenuous exercises during your period.

Healthy Diet: A well-balanced diet can impact menstrual symptoms. Include foods rich in omega-3 fatty acids, calcium, and magnesium. Omega-3s, found in fatty fish and flaxseeds, have anti-inflammatory properties, while calcium and magnesium help relax muscles. Limiting caffeine and sugar intake can also help manage hormonal fluctuations

Rest: Adequate rest is essential for your body to recover. Fatigue and stress can exacerbate cramps, so prioritize sleep during your period. Consider taking short naps if needed, and practice relaxation techniques, such as deep breathing or meditation, to reduce stress levels.

Comfortable Positioning: Finding a comfortable sleeping position is crucial. Lying on your side with your knees pulled toward your chest can help relieve pressure on the abdominal muscles. Placing a bolster pillow between your knees can provide additional support and comfort.

Heat Therapy: Applying some heat to the lower abdomen increases blood flow, relaxes muscles, and provides comforting warmth. According to the National Institutes of Health, heat therapy is a proven method for relieving menstrual cramps. Consider a water bottle like our Snuggler, which is safer and easier to use than a traditional hot water bottle. The Snuggler delivers Deep Touch Pressure (DTP) and thermotherapy where you need it most, soothing your pressure points with heat-retaining Terraclay™.

Over-the-Counter Pain Relief: Non-prescription pain relievers like ibuprofen and naproxen are anti-inflammatory and can provide relief from menstrual cramps. Ensure you take them as directed by your physician, and be aware of any potential side effects or interactions with other medications.

Remember, how you’ll feel after these tips may differ from time to time, so it is important to listen to your body. The key though, is to try and stay as warm and cozy as possible. So, in the next section, we look more closely at why you need an aid like a water bottle for period pain.

women resting with bearaby heated clay bottle

Why Use A Heated Water Bottle for Period Cramps?

When it comes to combating the discomfort of period cramps, many women swear by the therapeutic effect of a heated bottle. The warmth radiating from this simple remedy works wonders, providing not only physical relief but also soothing comfort.

The Science Behind the Soothing Heat of a Heated Bottle

Here are the scientific reasons why the heat from a water bottle can nudge the pain of period cramps away:

Muscle Relaxation: One of the primary benefits of applying heat to the lower abdomen is its ability to relax your muscles. Heat stimulates blood flow, promoting oxygen and nutrient delivery to the muscles. This increased circulation helps relax tense muscles, including those causing cramps.

Reduced Ischemia: Ischemia is a temporary reduction in blood flow to tissues, which can contribute to muscle cramps. Heat therapy has been shown to alleviate ischemia by expanding blood vessels and improving blood circulation. By reducing the risk of ischemia, heated bottles contribute to a decrease in cramp severity.

Pain Gate Control Theory: According to the Pain Gate Control Theory, the application of heat can modulate pain signals. The warmth from a heated bottle stimulates thermal receptors in the skin, inhibiting the transmission of pain signals to the brain. This effectively diminishes the perception of pain associated with period cramps.

Now, even with all this, why should you use a water bottle instead of a different source of heat? Let’s talk about this next!


Snuggler cta

Weighted warmth, lasting calm

Made with tension-melting Terraclay™

Safe, comforting design soothes pain

Clay Cozy
Snuggler cta

Cocoonable, couchworthy perfection

Sleep tips for restful nights

Unveil the secrets to restful sleep and join the Napperhood for a chance to win our perfect weighted blanket, the Cotton Napper. Get expert tips and insights delivered to your inbox.

Cotton Napper cta

Benefits of Using a Heated Bottle for Period Cramps

Below, are some of the main reasons why you should consider a hot water bottle for period pain relief:

Natural and drug-free: Unlike some medical interventions, using a heated bottle is non-invasive and doesn’t involve the use of medications. This makes it an accessible and natural remedy for women who prefer to manage their cramps without relying on pharmaceutical solutions.

Convenient: Heated bottles are readily available, and easy to use in the comfort of your own home providing a convenient and practical solution for quick relief.

Cost-Effective: Compared to some pharmaceutical options or medical treatments, heated bottles are a cost-effective solution. Investing in a quality hot water bottle is a one-time expense that can provide repeated relief over an extended period.

Personalized Comfort: The heat from a bottle can be adjusted to suit individual preferences. Whether you prefer a mild warmth or a more intense heat, you have control over the temperature, allowing for a personalized and tailored approach to comfort.

On top of using heat therapy, your sleeping position also affects how your period cramps feel. In the next section, let’s look at some good alternatives to try for pain relief from menstrual cramps.

Best Sleeping Positions for Period Cramps

There are four sleeping postures that you can lay in to encourage your body to soothe itself from the contractions from your period:

Fetal Position: Curling up in a fetal position on your side with your knees drawn toward your chest can help relieve tension in the lower back and pelvic area. Place a pillow between your knees for added support.

On Your Back with a Pillow Under Your Knees: If the fetal position isn't comfortable for you, lying on your back with a pillow under your knees can help alleviate pressure on the lower back. This position promotes a more natural spine alignment.

Side Sleeping with Your Legs Extended: Lie on your side with your legs extended straight. This position can help maintain pelvic alignment and reduce strain on the lower back. Place a pillow between your knees for additional support.

Body Pillow Hug: Hugging a body pillow or placing it between your legs while sleeping on your side can provide support and comfort, helping to minimize cramp-related discomfort.

Beyond these positions, your sitting posture also matters in how your period cramps feel. In the next section, we take a closer look at what sitting postures you can try for relief.

Best Sitting Positions for Period Cramps

Here are effective ways to improve your sitting posture to alleviate period pain:

Leaning Forward: When sitting, leaning slightly forward can ease pressure on the lower back and abdomen. You can achieve this by sitting on the edge of a chair and gently leaning your upper body forward.

Knees-to-Chest Sitting: While sitting on a chair, bring your knees toward your chest and hug them. This position can help relieve tension in the lower back and pelvic region

Cross-Legged on the Floor: Sitting cross-legged on the floor can open up the pelvic area and may help reduce discomfort. Place a cushion or folded blanket under your hips for added support.

Use of a Supportive Cushion: Sit on a supportive cushion to maintain a more comfortable and relaxed posture. This can help reduce strain on the lower back and pelvic muscles.

If you’re still not feeling better after trying these tips, then seek medical attention. So, in the next section, we look at the signs you need to look out for to know that it’s time to speak to your doctor.

women feel comfortable with bearaby heated clay bottle

When To See A Doctor

While it’s common for many women to experience some discomfort or cramping during their periods, severe or persistent period cramps warrant a visit to a healthcare professional. Here are some signs that you should consider consulting a doctor:

Severe Pain: If your menstrual cramps are extremely painful and interfere significantly with your daily activities, seek medical advice. Severe pain may be a sign of an underlying issue.

No Relief from Over-the-Counter Medications: If over-the-counter pain relievers such as ibuprofen or acetaminophen do not provide sufficient relief, it’s a good idea to consult a doctor.

Irregular Menstrual Cycles: If your periods are irregular or you experience abnormal bleeding alongside severe cramps, it may be an indication of a hormonal imbalance or other reproductive health issues

Pain Lasting More Than a Few Days: While some discomfort during the first few days of your period is normal, persistent pain that lasts beyond this time frame may require medical attention.

New or Unusual Symptoms: If you experience new or unusual symptoms alongside period cramps, such as fever, vomiting, diarrhea, or severe pelvic pain, it's crucial to seek medical attention promptly

Pre-existing Conditions: If you have preexisting conditions such as endometriosis, polycystic ovary syndrome (PCOS), or uterine fibroids, and you experience worsening or different symptoms, it’s important to discuss these changes with your healthcare provider.

Fertility Concerns: If you are trying to conceive and experiencing difficulties, especially if accompanied by intense menstrual cramps, it's advisable to consult with a fertility specialist.

Everyone’s experience with menstrual cramps is different, and what is normal for one person may not be for another. If you have concerns about your menstrual health, it's always a good idea to consult with a healthcare professional. They can help determine the cause of your symptoms and recommend appropriate treatment options.


Slight cramps are common for most women during their periods. However, intense period cramps can be a bothersome experience when they sneak up on you. To get rid of these unwanted visitors, consider using heat therapy, like in the form of a heated water bottle, to allow your muscles to relax. It also helps to maintain comfortable sleeping and sitting postures, staying hydrated, and incorporating gentle stretches and exercises.