Why am I so tired before my period?

If you’ve found yourself hitting “snooze” more times than you’d like to admit in the run-up to your period, it’s worth knowing you’re not alone. Premenstrual days really can leave you feeling more wiped out than usual, and coffee might not even feel like it’s helping. Let’s dig into why pre-period fatigue happens and explore some practical ways to keep your energy up.

Key takeaways

• Your cycle can be split into two phases: the luteal phase and the follicular phase. Your follicular phase covers the time during your period just before ovulation. After one of your ovaries releases an egg, you enter your luteal phase. And you remain in your luteal phase until the start of a new period. 
• Hormonal changes later on in your luteal phase — a drop in your estrogen and progesterone levels — are possible reasons for fatigue before your period.
• Progesterone’s sedative effect can make you feel more tired, while lower estrogen may leave you feeling less energized.
• Practical ways to manage pre-period fatigue include prioritizing sleep, eating nutrient-rich foods, staying hydrated, and engaging in exercise like yoga or walking. Now is the time for self-care. 
• Tracking your menstrual cycle with a period app like Flo can help you anticipate and prepare for times of low energy.

What is period fatigue? 

Period fatigue is real. In fact, it’s one of the physical symptoms of premenstrual syndrome (PMS), along with insomnia. Not everyone experiences it, but it’s far from rare. And it can feel particularly tricky if it’s paired with other PMS symptoms like mood swings, bloating, or breast tenderness. 

Tiredness before your period can take a toll on your ability to focus, stay productive, or even just feel like yourself. But for most people, it will subside after a few days.

A heads-up though, severe tiredness and intense emotions can be a sign of premenstrual dysphoric disorder, a more serious form of PMS that often requires treatment.

Why can fatigue be worse right before your period? 

So, what’s happening in your body that makes you feel so wiped out just before your period? The answer is likely related to hormonal changes during your menstrual cycle, explains Dr. Jenna Beckham, obstetrician, gynecologist, and complex family planning specialist, WakeMed Health and Hospitals and Planned Parenthood South Atlantic, North Carolina, US.

“A few days before a period starts, the hormones estrogen and progesterone drop significantly,” she explains. “The decline in estrogen, in particular, causes serotonin to decline also, and this can result in effects on mood and energy.”

The result? You might feel more exhausted than normal and potentially experience dips in your mood too. 

Understanding the luteal phase and hormonal shifts

Knowing more about your menstrual cycle can help you better understand pre-period fatigue. Before your period, you’re in a phase of your cycle called the luteal phase, which brings about several hormonal changes.  

What is the luteal phase? 

The luteal phase begins after ovulation (when your ovaries release an egg and you’re in the most fertile part of your cycle) and lasts until your period starts (menstruation). It’s during this phase that your body prepares for a potential pregnancy, whether or not you plan on having a baby.

Changes to your hormones during your luteal phase

During the luteal phase, your hormones shift a lot. Progesterone rises after ovulation. It also has a sedative effect, which can make you feel more tired than normal, explains Dr. Beckham.

“There is evidence that increased progesterone can be associated with fatigue, and the higher progesterone levels usually occur after ovulation, during the luteal phase,” she adds. 

Frustratingly, doctors and scientists aren’t quite sure why some people experience PMS more intensely than others.

How to manage fatigue before your period

The good news? You’re not powerless against period fatigue. By tuning in to your body and making a few adjustments, you can feel more energized during your premenstrual phase.  

• Track your cycle. Getting to know your body better and predicting exactly when those energy crashes are likely to hit can make a big difference to your well-being. A cycle-tracking app like Flo can help you spot patterns between your cycle and symptoms so you’re never out of the loop. 
• Review your birth control. “Some people who experience severe symptoms related to hormonal fluctuations might benefit from using a combined contraceptive method like pills, the patch, or the ring,” says Dr. Beckham. “These methods can help avoid the rises and falls in hormone levels. 
• Prioritize your sleep. Now that you know hormonal changes can sometimes disrupt your slumber, focusing on sleep hygiene is more important than ever. Keep your bedroom cool and limit screen time before bed.
• Eat to support your energy. What you eat can impact how you feel, especially during your luteal phase. Incorporate foods rich in magnesium to keep your blood sugar stable and combat fatigue. Think leafy greens, whole grains, nuts, and seeds. While you might have food cravings for sweets or salty snacks, opting for nutrient-dense options is better for sustaining energy.
• Ensure you’re drinking enough. It might sound surprising, but adequate hydration is so important for preventing that sluggish feeling, says Dr. Beckham. 
• Move, as much as you can. You don’t have to stick to your tough workout schedule if you’re feeling exhausted, but gentle exercise might actually help. Sounds counterintuitive, but some people find that activities like yoga, walking, or stretching boost their energy levels. Studies suggest that regular, moderate exercise can also reduce other PMS symptoms.

Sometimes fatigue can be a sign of an underlying condition. So be sure to see a health care professional if tiredness around your period is getting in the way of you living your everyday life. It’s especially important to seek medical advice if you have other symptoms that could point to a medical problem contributing to your fatigue. These symptoms can include things like weight loss or mood changes. If you experience really heavy periods, fatigue can indicate a condition called iron-deficiency anemia, which might need to be treated with iron supplements. If you’ve been told you’re gasping, snorting, or making choking noises when you’re asleep, these symptoms may indicate sleep apnea, which can increase fatigue.