Tired of Feeling Tired: Fatigue and Your Menstrual Cycle

At certain points in your cycle, you might want to crawl into bed and never get out—you're absolutely exhausted. You're probably wondering if this is normal, and if it has anything to do with your period (yes!). The truth is, fluctuations in your energy levels are perfectly normal. Throughout the month—and at times even more so—your body undergoes a complex series of hormonal and chemical changes that can make you feel extra tired.

But feeling utterly exhausted and listless isn't something you should simply accept as the norm. In this article, we'll explore why you feel lethargic during your menstrual cycle and, more importantly, what you can do about it.

Why are you tired during your menstrual cycle?

As your period approaches, your estrogen and progesterone levels fluctuate, which can leave you feeling exhausted. Furthermore, PMS symptoms leading up to your period can cause a variety of symptoms that make you even more tired, such as headaches, cramps, and mood swings.

So, if you feel more tired than usual during your menstrual cycle, it could also be due to PMS. While the exact cause of PMS is still debated,experts believe it's closely linked to the hormonal changes your body undergoes during this time.

Hormonal changes

During your cycle, the levels of estrogen and progesterone produced by your ovaries can affect your energy levels. During the first half of your cycle, known as the follicular phase, estrogen production increases. This causes your uterine lining to thicken, preparing your body for pregnancy. After ovulation, during the second half of the cycle, known as the luteal phase, estrogen production decreases again, while progesterone levels rise.

This shift in hormones can make you feel more tired than usual. In fact,low estrogen levels can cause sluggishness and extreme fatigue, making even ordinary, everyday tasks feel incredibly difficult! So, if you find yourself feeling more tired than usual during the luteal phase of your menstrual cycle, it could be due to estrogen levels.

Chemical changes

Did you know that your brain chemistry can also influence your energy levels during your menstrual cycle? The levels of certain brain chemicals, such as serotonin, can play a significant role in how you feel leading up to your period.

Serotonin is one of our mood-boosting brain chemicals, and as your period approaches, your serotonin levels can change significantly.

This is because serotonin levels often drop , in line with the decline in estrogen. This can make you feel grumpy and have little energy. Without enough serotonin in your system, it can be difficult to feel motivated or energized, making even simple tasks feel like a huge undertaking.

Insufficient iron

Your period can also affect your iron levels. Menstruation is the most common cause of iron loss worldwide , and research shows that women of childbearing age need up to twice as much iron per day as men!

This is because we lose a significant amount of iron each time we menstruate. It's estimated that we lose between 220 and 250 mg of iron per half liter of blood during our period.

This iron loss can be a real problem, as iron is an essential mineral our bodies need to produce energy and combat fatigue. If you feel more tired than usual in the run-up to your period, it might be worth checking your iron levels to see if you have enough of this essential mineral.

If you think you need an iron boost, consider adding a high-quality supplement to your diet that can help reduce tiredness and fatigue.

Insomnia and sleep problems

Do you ever have trouble sleeping in the lead-up to your period? You're not alone! A 2016 study found that PMS can affect REM sleep in women, making it harder to get the restorative sleep you need.

This is because menstrual-related hormonal fluctuations can be responsible for disrupted sleep in women. And if you don't get enough quality sleep, you're more likely to feel tired, lethargic, and unfocused during the day, which can affect your productivity and mood.

So if you find yourself feeling extra tired before your period, it might be worth taking a closer look at your sleep patterns to see if you're getting the sleep you need to recharge.

Pain and bloating

We know that many women struggle with cramps, back pain, and bloating during their periods. But did you know that this pain can also make you feel more tired and lethargic? When you're not feeling well, you can become more fatigued, making it harder to find the energy to stay active and focused throughout the day.

Moreover, menstrual pain and mood swings can make it difficult to fall asleep or stay asleep. Lack of restful sleep can lead to fatigue the next day, making it even harder to get through your day. In the days leading up to or during your period, make sure you take extra good care of yourself and give your body the rest it needs to recover.

Reduce fatigue around your period

When it comes to reducing period fatigue, self-care is key. Small, simple actions can make a big difference in how you feel.

Sleep

Feeling tired before your period could be a sign that your body needs more rest. Maintaining healthy sleep habits, such as going to bed and waking up at regular times, can help regulate the hormones responsible for sleep.

In addition, a woman's body temperature rises by about half a degree before her period, which can disrupt sleep. If you have trouble falling asleep, try lowering the temperature in your room before going to bed.

About eight hours of sleep a night can also help alleviate menstrual symptoms such as depression, anxiety, and fatigue. Try to maintain good sleep habits during your period.

Sleep and your cycle

Our sleep, like our cycle, also occurs in different phases. Throughout the night, we go through the same sleep cycle three to six times. Within each cycle, a distinction is made between non-REM sleep and REM sleep. Non-REM sleep consists of four phases:

• the falling asleep phase
• the light sleep phase
• the transition phase to deep sleep
• the deep sleep phase

The deep sleep phase provides physical rest and recovery. REM sleep, also known as dream sleep, always follows deep sleep and becomes longer and more intense towards the end of the night. After each cycle, there's a very brief awakening, the body's way of checking if everything is still okay. If you encounter stimuli like noise or light during that time, you will actually wake up to resolve the issue.

75 to 80 percent of nighttime sleep consists of non-REM sleep, which occurs mainly early in the night.

REM sleep stands for Rapid Eye Movement, because your eyes are constantly moving during this phase. All the muscles in your body are relaxed, yet your brain and eyes are fully active. If you wake up during REM sleep, you'll feel groggy, tired, and disoriented. It's a phase of mental and emotional recovery, during which information is processed for long-term memory. If you haven't had enough REM sleep, you'll have more difficulty concentrating the next day.

What do our female hormones have to do with this? More than you think! A growing body of research shows that changes in estrogen and progesterone levels during the menstrual cycle can affect our sleep quality, both positively and negatively. Progesterone rises after ovulation and plays an active role during the premenstrual phase, which is good news because progesterone is good for sleep. It influences the production of the sleep hormone melatonin and promotes relaxation. In the days leading up to your period, both progesterone and estrogen levels drop, which can lead to sleep problems. This can lead to waking up more often at night and having more emotional dreams. This can be frustrating and disruptive, and you may feel tired and grumpy during the day.

During the follicular phase (the first part of the menstrual cycle, leading up to ovulation), REM sleep lasts longer in many women. This means our dreams can be more vivid and intense during this phase of our cycle, providing us with a rich source of inspiration and creativity. Several studies have also shown that we can become sexually aroused during REM sleep. Almost all men even experience multiple erections; in women, blood flow to the vulva, particularly the clitoris, increases. An intense sexual dream can sometimes lead to an orgasm, even in women.

Orgasms are amazing. They can even help with period pain! Read more about it in our blog post.

5 tips to sleep better

1. Establish an evening routine: unwind with decaf tea, read a book, take a bath, listen to a sleep meditation, have sex with your partner—whatever helps you relax. Put your phone away and don't watch TV right before bed. The light from those screens can disrupt your melatonin production.
2. Don't stay awake in bed for more than an hour: if you find yourself staring at the ceiling, get up and sit on a chair or sofa in the dark. Let go of your thoughts, and only then, when you feel sleepy, go back to bed.
3. Make your bedroom a haven of tranquility: set your thermostat to a comfortable temperature (cooler is better), keep pets out of the bedroom, invest in a comfortable mattress and good sheets – set yourself up for a real sleep success.
4. Avoid coffee in the afternoon: Most people enjoy drinking coffee in the morning to wake up. But in the afternoon or evening, coffee can do more harm than good. If you still need that extra energy boost, try a ginger shot!
5. Magnesium is your best friend:studies show that magnesium can help you sleep better because it promotes the production of the sleep hormone melatonin. Add magnesium-rich foods to your diet or opt for a supplement.

Rest and relax

Rest and relaxation are essential in combating period fatigue. If your body is already running on empty energy and you further deplete it with busy activities and a packed schedule, you're almost guaranteed trouble.

Prioritize activities that help you relax, especially if you have trouble sleeping. Try different relaxation exercises like meditation or yoga – these can also help reduce stress and anxiety.

A warm bath or massage can also relax your body and mind, helping you get the sleep you need to feel refreshed and energized. Remember that self-care is important, and taking extra time to look after yourself during your period can help alleviate your symptoms.

Aerobics

We just told you to relax, and now we're telling you to get moving? What are we trying to say?

Exercise can help you feel more energized if you're struggling with period fatigue. If you're feeling too tired to hit the gym, don't worry! You don't have to do a strenuous workout to reap the benefits of exercise. Even light exercise, like a leisurely walk or yoga, can help alleviate PMS fatigue. Adding activity to your daily routine can also help improve your mood and energy levels, so don't be afraid to start small and gradually expand.

Need more proof? A 2014study examined the effects of aerobic exercise on 30 young women with PMS symptoms. All participants took daily vitamin B6 and calcium supplements. Some also did aerobic exercise three times a week for three months. Guess what happened? Compared to the control group, the participants who exercised regularly reported a significant reduction in menstrual fatigue.

Drink enough

It may sound too simple to be effective, but drinking water can be a miracle cure for fatigue. When you're menstruating, staying hydrated is crucial for maintaining your energy levels. Not drinking enough water can cause dehydration, which can lead to fatigue and mood swings.

Drinking plenty of water can help maintain your energy levels and keep your mind sharp. And if you find it difficult to drink water on its own, try mixing it with some lemon, cucumber, or herbs like mint.

When should you see a doctor if you suffer from menstrual fatigue?

If you are so tired that it affects your ability to do your daily activities, or if it continues after your period has ended, it's a good idea to talk to a doctor.

Severe or debilitating PMS symptoms can also be a cause for concern. Your doctor may recommend certain lifestyle or dietary changes, supplements, or medications to alleviate your symptoms and improve your overall well-being. It's important to take your symptoms seriously and seek professional advice if you feel you need it.

Get the support you need

The bottom line is that period fatigue or a lack of energy before or during your period is a common PMS symptom. But just because it's common doesn't mean it's normal or that you should just live with it.

If you'd like a place to talk to experts about your cycle or what you're experiencing, chat with us. We're here for you, and our team of experts can point you in the right direction. It could be as simple as making small changes to your daily life or adding a daily supplement to your diet. If that's the case, we can help you choose the supplement that's best for you!