Use over-the-counter medicine, such as ibuprofen or naproxen for bloating and pain. Avoid caffeine and alcohol. Make changes to the way you eat and exercise. Eat smaller, more frequent meals that are high in complex carbohydrates such as fruits, vegetables, and whole grains, and take a daily multivitamin and calcium. Get 8 hours of sleep before and around the normal time of your period. See your doctor if symptoms get worse or fail to improve after several cycles.