Why Am I So Tired on My Period? 7 Possible Reasons and Self-Care Tips

As women, we’re no strangers to the dreaded period fatigue. It’s that overwhelming feeling of tiredness and low energy that hits us during our menstrual cycle that makes even the simplest tasks feel like a chore. A run that would normally leave us feeling energized suddenly feels like a marathon, and getting out of bed in the morning becomes a daunting task. 

But why do we experience this intense fatigue during our periods? Is it just a normal part of menstruation or is there something else going on?

Feeling tired a few days before, and even during, your period is normal, to a certain extent. Your body is going through a lot during this time, and it’s natural to feel a bit more drained than usual. 

However, if you find yourself constantly struggling with extreme fatigue and lethargy during your period, there may be some underlying reasons that need to be addressed.

While every woman’s experience may vary, here are 7 potential reasons why you may feel tired on your period and what you can do about it:

Why Do I Feel So Tired During My Period?

Fatigue is one sign of PMS (premenstrual syndrome), which can start a few days before your period and last until the first few days of your cycle (1). So it’s normal to feel a bit more tired during this time. However, if your fatigue is impacting your daily life and persists throughout your entire period, it’s important to look at other potential causes:

1. Hormone fluctuations
2. Changes in serotonin levels
3. Poor sleep quality
4. Poor nutrition
5. Stress
6. Medical conditions

1. Your Hormones May Be to Blame

Hormones play a major role in how you feel during your menstrual cycle. When your period approaches, estrogen and progesterone levels in your body start to drop. This hormonal shift can disrupt your energy levels and lead to fatigue (2). It’s not something you’re imagining; it’s a biological response to the changing hormone levels.

Estrogen is often called the “feel-good” hormone. It helps maintain energy levels and promotes a positive mood (3). As its levels decline, you may start to feel more sluggish and fatigued. This drop isn’t gradual — it’s quite sudden, which is why the change in your energy can feel so abrupt.

On the other hand, progesterone has a bit of a sedative effect (4). Elevated levels of progesterone, which occur just before your period, can make you feel drowsy. Combine this with the drop in estrogen and you have a perfect recipe for feeling exhausted.

Understanding these facts about your hormones may not make the fatigue disappear, but it can provide some relief. Knowing that there’s a biological reason for why you feel this way can be empowering.

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2. Your Serotonin Levels May Be Affected

Serotonin is another hormone that can have a major impact on your energy levels. Known as the “happy hormone”, it helps regulate mood, sleep, and appetite. During your period, serotonin levels may decline due to changes in estrogen and progesterone. This can leave you feeling drained and low on energy (5).

Read more: Can Changing Your Diet Change Your Period? Myths Debunked

3. Iron Deficiency Could Be a Factor

Heavy periods can lead to iron deficiency. Iron is essential for the production of hemoglobin, which carries oxygen to your body’s cells (6). When you lose too much blood during your period, your iron levels can drop. This can cause fatigue, weakness, dizziness, shortness of breath, and more .

A heavy period is categorized as losing more than 80mL of blood per cycle, or having a combination of the following:

• Bleeding for more than a week
• Passing large blood clots
• Needing to change tampons or pads every 2 hours or less
• Having to double up on pads or tampons

If you suspect that you may have iron deficiency, it’s important to speak with your healthcare provider about getting tested. They may recommend dietary changes or iron supplements to help improve your energy levels.

4. You Might Not Be Getting Enough Sleep

Even though you’re carrying on with your daily routine, your body is working hard to shed your uterine lining. This process can cause cramps, bloating, and discomfort that may disrupt your sleep (5). Even waking up to change tampons or pads can interrupt your sleep cycles, leaving you feeling fatigued the next day.

Research has shown that body temperature needs to drop by 2-3°F to enter deep sleep (7). However, during the premenstrual phase of our cycle, your body temperature can be elevated due to hormone fluctuations, which makes it harder for you to reach that deep sleep stage. This can result in poor quality sleep and leave you feeling exhausted.

5. You Might Not Be Fueling Your Body the Right Way

Hormone fluctuations during your period can also affect cravings and appetite, leading to food choices that may not provide the necessary nutrients for sustaining energy. Cravings for sugary, high-fat foods are common during this time, but they can actually contribute to feelings of fatigue by causing blood sugar spikes and crashes (8).

You may find your appetite is also reduced during this time due to bloating and discomfort (5). Without eating enough, your body may not be getting the fuel it needs to function properly, leading to feelings of exhaustion.

If your overall diet is poor, you may have nutrient deficiencies that can contribute to fatigue. For example, not getting enough iron, vitamin B12, or magnesium can lead to low energy levels.

6. Stress and Worry Can Take a Toll

Menstruation is often accompanied by uncomfortable physical signs, but it can also bring about emotional changes (9). 

Hormonal fluctuations can worsen pre-existing mood disorders or cause temporary changes in mood and stress levels. Feeling stressed or worried can also contribute to fatigue and make getting restful sleep difficult (5).

Stress may even affect your eating habits or lead to skipped meals, further contributing to feelings of tiredness and lethargy. Finding ways to manage stress and worry during your period can help improve your energy levels (10).

7. Medical Conditions May Be a Factor

While feeling tired during your period may be linked to hormonal changes and other factors related to menstruation, it could also be a sign of an underlying medical condition. 

If you find your fatigue is severe, persistent, and impacting your daily life, it’s important to speak with your healthcare provider. They can help determine if there may be an underlying medical condition that is contributing to your fatigue and provide appropriate treatment.

Why Do I Feel So Low on My Period?

Feeling low during your period can be attributed to various factors, including hormonal fluctuations, premenstrual dysphoric disorder (PMDD), fatigue due to heavy menstrual bleeding, changes in serotonin levels, and potential nutrient deficiencies such as iron (5). 

These components can collectively contribute to feelings of sadness, tiredness, and mood changes during menstruation.  Knowing what’s normal and what’s not can help you determine if your feelings are related to hormones or something more serious.

It’s normal to feel:

• Tired and sluggish
• Irritable or moody
• Brain fog
• Bloating and discomfort
• Cravings for certain foods
• Difficulty sleeping

However, if you experience any of the following, it’s important to speak with your healthcare provider:

• Overwhelming sadness or hopelessness
• Severe irritability or anger
• Loss of interest in activities you usually enjoy
• Difficulty concentrating or making decisions
• Severe fatigue that impacts your daily life
• Intense mood changes, particularly around your period
• Menstrual bleeding that lasts longer than a week or is extremely heavy
• Severe cramps and pelvic pain that interfere with daily activities
• Changes in menstrual cycle length or irregular periods

Should You Sleep More on Your Period?

You may need a little extra sleep during your period, particularly if you’re feeling tired and low on energy. According to the National Sleep Foundation, adults need 7-9 hours of sleep each night for optimal health and well-being (11). However, during your period, you may find that getting a few extra hours of rest can help improve fatigue and mood changes.

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Here are some sleep hygiene tips to help you get a good night’s rest during your period:

Create a Comfortable Sleep Environment

Make sure your bedroom is cool, dark, and quiet to promote better sleep. Use blackout curtains or a sleep mask to block out any light that may disrupt your sleep. Consider using a white noise machine or earplugs if you’re sensitive to outside noises.

Try Relaxation Techniques

Practicing relaxation techniques can help reduce stress and worry, making it easier for you to fall asleep (12). Deep breathing exercises, yoga, meditation, and progressive muscle relaxation are all great ways to calm your mind and body before bedtime.

Read more: Somatic Bedtime Routine: How it Helps and What it Looks Like

Avoid Stimulants Before Bedtime

Steer clear of caffeine, alcohol, and heavy meals close to bedtime as they can interfere with your sleep cycles. Instead, try drinking herbal tea or warm milk before bed to help you relax.

Consider Using Menstrual Products Designed for Nighttime

If you experience heavy menstrual bleeding and are worried about leaking during the night, consider using menstrual products that are specifically designed for nighttime use. These products are often longer and more absorbent and provide extra protection while you sleep.

Maintain a Regular Sleep Schedule

Try to go to bed and wake up at the same time each day, even on weekends. This can help regulate your body’s internal clock and make it easier for you to fall asleep at night.

Keep Naps Short and Early

If you feel the need to nap during your period, try to keep it short (less than 30 minutes) and avoid taking a nap too close to bedtime. This can interfere with your nighttime sleep routine.

Consult Your Healthcare Provider If You Have Trouble Sleeping

If you find that you’re having trouble sleeping or experiencing excessive fatigue during your period, it’s important to speak with your healthcare provider. They can help identify any underlying factors contributing to your sleep issues and provide appropriate treatment options.

Should You Rest on Your Period?

Taking things slow and resting during your period can help alleviate signs of fatigue, mood changes, and discomfort. This doesn’t necessarily mean you have to stay in bed all day, but making time for self-care and relaxation can improve your overall well-being during menstruation.

Here are some tips for practicing self-care and rest during your period:

• Keep Exercise Light and Gentle

Light exercise can actually help combat fatigue and improve mood during your period (13). However, strenuous or intense workouts may only add to feelings of tiredness and discomfort. Instead, opt for gentle forms of exercise such as yoga, walking, or swimming.

Find more information in our Should You Work Out On Your Period article.

• Take Warm Baths or Use Heat Therapy

Taking a warm bath with Epsom salts can help relax your muscles and alleviate cramps. You can also use a heating pad or hot water bottle on your abdomen to soothe pelvic pain.

• Try Acupuncture or Massage Therapy

Acupuncture and massage therapy have been shown to reduce PMS signs, including fatigue, mood changes, and pelvic pain (14). Consider trying one of these alternative treatments to help you feel more relaxed and rejuvenated during your period.

• Practice Mindful Activities

Engage in activities that promote mindfulness, such as reading, journaling, or listening to calming music. These can help quiet your mind and reduce stress and worry during menstruation (15). For more details about somatic breathwork, take a look at our prior publication.

• Eat Plenty of Nutritious Foods and Stay Hydrated

Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help provide nourishment for your body during your period. Staying hydrated by drinking water throughout the day can also help improve energy levels and mood (16).

• Ask for Support When Needed

It’s okay to ask for support from friends or family when you’re feeling overwhelmed or fatigued during your period. Having someone to talk to or help with daily tasks can make a big difference in how you feel.

What to Eat When Feeling Weak on Your Period

Eating whole, nutrient-dense foods can help support your body during your period. Some specific foods that may help alleviate feelings of weakness or fatigue include:

Iron-Rich Foods

Iron is essential for red blood cell production and low iron levels can contribute to feelings of weakness or fatigue during menstruation (6). Your diet should contain these foods all month long, but it’s particularly important to prioritize them during your period. Examples of iron-rich foods include:

• Leafy greens such as spinach, kale, and collard greens
• Lean meats such as chicken or fish
• Beans and legumes
• Fortified cereals and grains

Vitamin B-Rich Foods

Vitamin B is essential for energy production in the body (17). Incorporating these foods into your diet can help combat fatigue during your period:

• Whole grains such as brown rice, quinoa, and oats
• Nuts and seeds such as almonds, walnuts, and chia seeds
• Dark leafy greens

Foods with Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that may help alleviate cramps and muscle aches during your period (16). Good sources of omega-3s include:

• Fatty fish such as salmon, mackerel, and sardines
• Avocados
• Nuts and seeds

Magnesium-Rich Foods

Magnesium is an important mineral for overall health and may help improve signs of PMS, including fatigue (16). Some magnesium-rich foods you can incorporate into your diet include:

• Dark chocolate
• Bananas
• Leafy greens

Foods Rich in Complex Carbohydrates

Complex carbohydrates can provide a steady source of energy during your period, helping combat fatigue and low mood (16). Examples of foods that are rich in complex carbohydrates include:

• Sweet potatoes
• Whole-grain pasta
• Brown rice

Foods High in Vitamin C

Vitamin C can help absorb iron from plant-based sources and support the immune system, which can be beneficial during menstruation (17). Foods that are high in vitamin C include:

• Citrus fruits such as oranges, grapefruits, and lemons
• Berries such as strawberries, blueberries, and raspberries
• Bell peppers

Protein-Packed Foods

Protein is essential for repair and recovery of the body and maintaining an adequate intake can help sustain energy levels (16). Examples of protein-packed foods include:

• Eggs
• Greek yogurt
• Tofu and other soy products
• Lean meats such as chicken or fish

Frequently Asked Questions

• Are you weaker on your period?

You may feel weaker or more fatigued during your period due to hormonal changes, blood loss, and other physical signs.  It’s important to listen to your body and take things slow during this time.

• Why do I feel so awful on my period?

You may feel awful when on your period due to a combination of hormonal changes, physical signs such as cramps and bloating, and emotional factors such as mood swings and stress (5). Taking care of yourself through self-care practices and proper nutrition can help alleviate some of these negative feelings.

• Do you burn more calories on your period?

During a menstrual cycle, the body’s metabolism can fluctuate due to hormonal changes. Some studies have suggested that women may burn slightly more calories during certain phases of their menstrual cycle, particularly during the luteal phase (the phase leading up to menstruation) (9). 

This increase in calorie expenditure is believed to be related to the body’s energy requirements during this time.

However, the difference in calorie burn during the menstrual cycle is generally minimal and varies from person to person. Factors such as overall metabolic rate, activity level, and individual differences play a significant role in determining calorie expenditure throughout the menstrual cycle.

We discussed efficient ways to handle your period on your weight loss journey in our Weight Loss After Period article.

• When are you strongest during your cycle?

Women are typically strongest in terms of physical performance during the follicular phase of their menstrual cycle, specifically during the time between the end of menstruation and ovulation (9). This phase is associated with higher energy levels, strength, and endurance due to rising estrogen levels. It’s a good time for intense workouts and physical activities.

• Do you feel more sleepy during your period?

You may feel sleepier or more fatigued during your period due to hormonal changes and physical signs such as cramps and bloating (5). It’s important to listen to your body and get enough rest during this time. If you have trouble sleeping, try relaxation techniques such as deep breathing or meditation before bed.

• Why am I so tired 3 days before my period?

Feeling tired a few days before your period is a common sign of premenstrual syndrome (PMS). This time leading up to your period is the end of the luteal phase and it’s when estrogen and progesterone levels are at their highest (9) and then drop. 

These hormones can cause changes in energy levels, mood, and sleep patterns. Eating a balanced diet and getting enough rest can help alleviate discomfort.

The Bottom Line

Feeling extremely tired before or during your period is a common experience for many women. However, if it’s affecting your quality of life, it’s worth exploring the potential causes and finding ways to manage or address them. 

With a little self-care and an understanding of how our bodies work, we can make our periods more manageable and potentially reduce feelings of fatigue. So next time you feel exhausted during that time of the month, take a moment to consider these potential factors and find ways to take care of yourself and your body.