Ovulation fatigue: Is it normal to feel tired during ovulation?

Let’s be real, between balancing work, responsibilities at home, family life, and seeing friends, it’s little surprise you might feel tired from time to time. Juggling commitments can leave you feeling fatigued. But could your menstrual cycle also have something to do with it? 

You might notice that at the same point in the month, you feel especially exhausted, meaning an afternoon nap feels more like a must rather than a nice-to-have. This may not be a coincidence. Tiredness during your menstrual cycle is absolutely normal. But why does it happen? Here’s everything you need to know. 

Key takeaways

• Ovulation is the part of your cycle when one of your ovaries releases an egg. This process is triggered by hormonal changes that can impact the way you feel physically and emotionally. 
• While hormonal changes are crucial in keeping your cycle moving along, they can also affect how tired you feel.   
• Fatigue may not be the first symptom you associate with your cycle. But tracking how you feel throughout the month using an app like Flo can help you figure out what’s typical for you. 
• Tiredness and fatigue aren’t something you just have to put up with. There are lots of things you can do to help.

What is ovulation?

Before we dig into why you might feel tired partway through your cycle, it may be useful to understand what ovulation is and what’s going on in your body at this time. 

Put simply, ovulation is the moment when one of your ovaries releases an egg. Like so many other parts of your cycle, hormonal changes play a crucial role in triggering ovulation.

In the week leading up to when you might ovulate, your levels of follicle-stimulating hormone (FSH) begin to increase. This rise in FSH stimulates the growth of small fluid-filled sacs called follicles on your ovaries. This is where your eggs develop. FSH isn’t the only hormone that increases at this time. Your body also releases more estrogen in the lead-up to ovulation. 

Just before your ovary releases an egg, your estrogen levels peak, and your body releases a surge of luteinizing hormone, which triggers ovulation. All this goes on without you even being aware of it. Pretty amazing, right? 

In the days after ovulation, your estrogen levels drop again, and the hormone progesterone rises. So, what does this all mean for your energy levels? 

Is it normal to feel tired during ovulation? 

You’re likely already aware of some of the symptoms that can indicate your period is on its way. But the hormonal changes around ovulation may also impact the way you feel. “Fatigue during ovulation is definitely something many people experience,” says Dr. Jenna Beckham, obstetrician, gynecologist, and complex family planning specialist at WakeMed Health and Hospitals and Planned Parenthood South Atlantic, North Carolina, US. 

It’s worth noting that high estrogen levels are usually associated with higher energy levels. So you may feel most energized at the points in your cycle when your estrogen levels are at their highest, such as just before ovulation. 

However, it’s really important to remember that while hormonal changes can be one reason you might feel tired during your cycle, it’s absolutely not the only reason, and no two cycles are the same. Using an app like Flo to track your symptoms may help you prepare for the points in the month when you have lower energy levels. 

What causes ovulation fatigue?

So, let’s break down the key hormones that might cause ovulation fatigue. As we mentioned above, high estrogen levels have been linked to high energy levels. This means that just before you ovulate when your estrogen levels are peaking, you might feel your best. 

However, immediately after ovulation, your estrogen levels drop, and your progesterone levels rise. This could have big implications for how tired you feel. Just like low estrogen levels have been linked with low energy levels, high progesterone levels are associated with — you guessed it — increased tiredness. This means that because both of these hormonal changes take place after ovulation, tiredness may actually be a sign that you have already ovulated. 

How do you know if fatigue is caused by ovulation or something else?

Trying to pinpoint if your fatigue is a sign that you ovulated or something else is actually pretty tough, as ovulation is such a brief period during your cycle. Since your estrogen levels may drop and your progesterone levels may rise in the days following ovulation, Dr. Beckham explains, “If fatigue is truly due to ovulation, then it shouldn’t last more than a day, two at the most.” 

You can keep an eye out for other symptoms of ovulation, alongside fatigue, to try to figure out if your tiredness is hormone-related. These can include breast tenderness and light cramps. A change in the consistency of your cervical mucus (it might feel more slippery) is also a sign of ovulation. You can also use a period-tracking app like Flo to track your cycle dates and understand when you’re most likely to ovulate. 

It’s also worth remembering that modern life can be really busy. While your tiredness may be related to hormones, it could also be explained by being constantly busy. Try to be gentle with yourself if your energy levels are low and your schedule is looking pretty packed. It may feel easier said than done, but even committing to an hour of relaxation time, whatever that looks like for you, can make a difference. 

How to manage ovulation fatigue

When you’ve got places to be and people to see, it can be pretty frustrating to feel tired, especially when it’s related to your cycle. However, there are things you can do at home to manage your low energy levels. 

Get a good night’s sleep 

This might feel a bit obvious, but getting a good night’s sleep is one of the best ways to boost your energy levels. This starts with creating an environment in your bedroom that feels calming. Try not to look at your phone or screens before bed, keep your room dark and cool, and do something relaxing, such as taking a bath or practicing mindfulness. 

Get some exercise

If you’re experiencing fatigue, doing exercise may not seem ideal, but studies have shown that people who do 30 minutes of exercise a day sleep better. Similarly, exercise itself also may increase your energy levels due to the production of feel-good hormones like dopamine and serotonin. Even something gentle, such as a walk, will help to tire out your body, making it easier to fall asleep.

Eat properly

When you’re tired, it’s tempting to reach for sugar, but complex carbohydrates are a better idea. Try a breakfast of whole-grain cereal, add leafy greens to your lunch plate, and opt for lean protein such as fish and nuts for dinner. These foods will fuel your body for longer and help you feel more energized.

Stay hydrated

Dehydration can produce feelings of fatigue, so ensure you are drinking plenty of water. It’s recommended that you drink around 11 glasses of water per day. However, recommendations vary depending on things like how hot it is where you live and how physically active you are. If the weather has been warmer than usual, you’ve been sick, or you have been very active, you will need more water.

Avoid caffeine

When you’re feeling tired, it can be tempting to reach for a coffee and other high-caffeine drinks. However, caffeine can cause spikes in energy levels that are followed by a crash. So you may actually end up feeling more tired.

Track your cycle

Ovulation-tracking apps like Flo can help you understand where you are in your cycle so you can plan ahead to manage the symptoms of ovulation.

When to see a doctor

We all experience periods of tiredness. It’s totally normal. However, if your fatigue is worrying you, it may be time to consult a doctor. “You should see a provider anytime symptoms become bothersome to you,” says Dr. Beckham, who adds that fatigue should concern you if it is “severe or significantly affecting your daily life.”

She also notes that ovulation is brief. So if you are regularly feeling tired for more than a couple of days, it may be worth making an appointment. Your doctor will be able to speak to you about how you’re feeling and figure out the best next step.