Blog Science Managing Period Cramps, Stress, Sleep, & More with Therabody’s At-Home Technology  
Managing Period Cramps, Stress, Sleep, & More with Therabody’s At-Home Technology  
Managing Period Cramps, Stress, Sleep, & More with Therabody’s At-Home Technology  

Authors: Therabody Scientists: Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP; Kyle Silvey, PhD, CSCS; Michelle Darian, MS, MPH, RD, LDN 

Women’s health is marked by a series of transitions throughout the lifespan, and health-related changes often accompany the transition to each life stage. From menstrual cramps during premenopause and hot flashes to persistent stress and sleep disruption during perimenopause, women experience many specific symptoms that can impact their overall well-being and quality of life.  

Advancements in technology have paved the way for innovative at-home solutions that empower women to take control of their health. In this article, we’ll explore four common symptoms women face across their lifespans and unpack how technological innovations are delivering at-home solutions for women throughout their lives. 

1. Menstrual Cramps

During the menstrual period, the uterus sheds its lining, which commonly causes cramping and contractions. For some women, this sensation is quite mild and short-lived. But for others, this process can lead to both lower abdominal and lower back pain.  

Studies show anywhere from 80-90% of reproductive-aged women experience menstrual pain at some point in their lives. [1]  

Generally, the most severe cramps occur during the first few days of a period when menstrual flow is heaviest. Studies show that these symptoms can significantly affect health status and quality of life. [2

2. Hot Flashes and Night Sweats

Hot flashes are a common symptom of menopause. In fact, more than 80% of women report experiencing this sudden onset of sweating due to fluctuating hormone levels during the menopause transition. [3] As estrogen levels start to decline, the hypothalamus (the part of the brain that regulates body temperature) can become more sensitive to slight changes in body heat. This confuses the body’s thermostat, leading to rapid feelings of intense heat and sweating episodes that are more pronounced at night. [4

As described by Dr. Pamela Peeke, Therabody® Scientific Advisory Board Member and women’s health expert, “Hot flashes can occur anytime throughout a 24-hour day. And they most definitely disrupt sleep." These sudden feelings of intense body heat, flushing, and sweating can last from a few seconds to several minutes. The frequency and severity of hot flashes can vary greatly from woman to woman, disrupting sleep and overall quality of life. [3

3. Stress and Anxiety

Another commonly reported symptom during perimenopause is increased anxiety. As Dr. Peeke notes, “Science now shows that during perimenopause, women’s baseline levels of anxiety increase." These heightened feelings of worry, nervousness, and tension can make it difficult to manage daily stressors. This can be partially due to the decline in progesterone levels that occur during perimenopause. [5]  

However, Dr. Peeke emphasizes, “Technology can play a valuable role here by providing tools to enhance rest and decrease anxiety." By understanding and addressing these common symptoms, women can take proactive steps to mitigate their impact. 

4. Sleep Disruption

Hot flashes, racing thoughts, and stress can accumulate and contribute to some major sleep troubles during menopause. Dr. Peeke explains, “Research demonstrates that hot flashes profoundly and deleteriously affect sleep." The combination of physical discomfort and emotional distress can make it challenging for women to get the restorative sleep they need. [6] It’s important that women get the recommended 7-9 hours of sleep per night, as getting quality sleep is critical for both short- and long-term health, for example, mood, metabolism, immune health, and overall quality of life. [7, 8

Technological Solutions That Address Women’s Health 

Menstrual cramps, hot flashes, stress and anxiety, and sleep disruptions are frequently experienced by women during different stages of life. Advancements in technology are providing science-backed ways to manage these symptoms. From cooling devices that can help to alleviate hot flashes to percussive therapy and breathwork to combat stress and improve sleep quality, an array of solutions are placing women’s health and wellness needs at the forefront.  

Explore Therabody’s latest tech-driven products, specifically designed to address period pain, hot flashes, stress and anxiety, and sleep troubles — putting women in the driver’s seat when it comes to their health. 

1. Manage Pain With PowerDot 2.0 

The PowerDot 2.0® has a scientifically designed program for women experiencing menstrual cramps called the Period Pain Relief Program. It uses NMES and TENS technology to help relieve cramping and period pain. [9] Here’s how they both work:  

  • NMES stimulates muscles by creating contractions, which can reduce pain. [10
  • TENS delivers a low-intensity voltage that blocks or reduces the perception of pain. Its electrical impulses can deliver pain relief for exercise-induced aches and pains and period pain alike. [11

Studies show that combining NMES and TENS can help to reduce pain to a greater extent than either therapy alone, which is why the PowerDot 2.0 integrates both technologies. [12, 13

2. Use Controlled Cold Treatment With RecoveryTherm Cube 

During perimenopause, women commonly experience hot flashes and night sweats, and cooling devices can help to provide relief. [14] Dr. Peeke points out, “A portable cooling unit is a terrific intervention for a woman who is suddenly breaking out in hot flashes. Who needs the mess of ice in a bag when technology can provide an accessible cooling device?"  

The RecoveryTherm Cube ® can help. This portable device offers instantly cold relief that can help cool you down when a hot flash arises. It delivers temperature-controlled cold therapy without the mess and headache of ice packs and maintains its cold temperature throughout the treatment, unlike an ice pack. It’s convenient to throw in your bag or keep on your nightstand if a hot flash arises.   

3. Reduce Anxiety and Stress With SmartGoggles and Theragun 

Stress is inevitable, and how you manage it can greatly affect its outcome. Poorly managed stress can affect your mood, anxious thoughts, sleep, and even long-term health, like heart disease and diabetes. [15, 16, 17] Both lifestyle and technology can help manage stress as it arises.  

Therabody’s SmartGogglesTM use heat and gentle vibrations around the eyes and temples to combat stress and promote relaxation. A study found that using SmartGoggles had meaningful effects on stress levels: 82% of participants reported feeling less stressed, 71% said they felt less anxious, and noted a 19% boost in relaxation. Read the full study here.   

Theragun ® models like Theragun Sense and Theragun PRO Plus combine percussive massage therapy with calming breathwork. The pairing of these therapies can help to reduce stress, relieve aches and pains, ease soreness, and support restful sleep, promoting mind-body relaxation.  

4. Get More Sleep with SmartGoggles and Theragun 

The research on sleep is conclusive — getting 7-9 hours of sleep per night is associated with health improvements that you can feel today (like having more energy) and those that you’ll start to notice down the line (like better metabolic and heart health and even living a longer life). The science is also clear on how to improve your sleep hygiene for better sleep quality and quantity. [7, 8]  

Therabody’s SmartGoggles have technology that provides multiple therapeutic benefits, including, helping to lull you to sleep. They simultaneously deliver a calming eye and temple massage through vibrating motors and generate a gentle heat that prepares the body for a good night’s rest.  

It turns out that consistent use of the SmartGoggles improved sleep quality and quantity in just a few weeks. A study analyzing the effects of using SmartGoggles before bed demonstrates measurable improvements in sleep metrics. People spent 4% more time asleep, 10% longer in restorative deep sleep, woke up fewer times throughout the night, and self-reported getting better sleep quality.  

A benefit of using a Theragun at night is that it can also improve sleep. A study shows that when using the device’s percussive therapy, 87% of participants fell asleep faster, 70% experienced more efficient sleep, and woke up 7% less.  

Key Takeaways 

  • Throughout their lives, women can face physical or mental discomfort, such as menstrual cramps, hot flashes, stress, anxiety, and sleep disruption. 
  • Therabody offers innovative at-home devices that provide science-backed solutions to these common issues. 
  • The PowerDot 2.0 has a Period Pain Relief Program that uses NMES and TENS technology to relieve menstrual cramps and period pain. 
  • The RecoveryTherm Cube provides cold, controlled therapy that can be used to alleviate hot flashes. 
  • Therabody’s SmartGoggles use heat and gentle vibrations around the eyes and temples to reduce stress, promote relaxation, and improve sleep quality and quantity. 
  • Theragun percussive massage devices, like Theragun Sense and Theragun PRO Plus, combine massage therapy with calming breathwork to reduce stress, relieve aches and pains, and support restful sleep. 
  • Technology can empower women to take proactive steps in managing their health and well-being from the comfort of their own homes.