Causes of Fatigue During the Luteal Phase

Do you often feel unusually tired before your period? This could be due to PMS (premenstrual syndrome).

Fatigue as a Symptom of PMS

While the exact causes of PMS are not fully understood, it’s believed that the sharp decline in female hormones like estrogen and progesterone during the luteal phase (the period before menstruation) triggers various symptoms. PMS symptoms can begin around puberty and often intensify with age. In their 20s, women may be more prone to feeling down, but by their 30s, symptoms like irritability, headaches, back pain, abdominal pain, and fatigue become more common.

Why Do You Feel Tired Before Your Period?

The luteal phase is when the body prepares for a possible pregnancy, which leads to an increase in progesterone, a hormone that encourages the body to rest and conserve energy in anticipation of a fertilized egg. The body starts preparing for pregnancy right after ovulation, even before knowing if fertilization has occurred. Progesterone signals the body to stay calm, which can make even slight exertion feel tiring and cause a general sense of fatigue.

Other Common PMS Symptoms

PMS encompasses a wide range of symptoms, generally grouped into three main categories, including emotional, physical, and behavioral changes.

How to Manage Fatigue Before Your Period

To relieve fatigue, it’s important to rest both body and mind by focusing on these five points, with quality sleep being especially crucial:

• Maintain a balanced diet with the five essential nutrients: carbohydrates, vitamins, minerals, protein, and fats.

• Incorporate about 30 minutes of aerobic exercise or squats each day.

• Take breaks to relieve stress.

• Take a bath at a comfortable temperature of 38–40°C (100–104°F).

• Prioritize quality sleep to help your body and mind recover from fatigue.

Improving sleep quality is especially beneficial, as it helps release growth hormones that promote overall maintenance of the body. If doing everything at once feels overwhelming, try focusing on sleep first.

How to Get Quality Sleep

Quality sleep depends on body temperature, melatonin, and sleep rhythm, all of which are relatively easy to regulate.

• Body Temperature

If your body temperature is elevated before bed, it can be harder to fall asleep. Avoid stimulating activities like exercise or hot baths right before bed to keep your temperature low and improve sleep onset.

• Melatonin

Melatonin, known as the "sleep hormone," induces drowsiness. Exposure to bright light suppresses melatonin production, making it harder to sleep. Try to avoid going to convenience stores or using your smartphone right before bed to maintain melatonin levels.

• Sleep Rhythm

Our bodies have a natural sleep rhythm. Taking a nap longer than 30 minutes in the afternoon or evening can interfere with a stable night's sleep. Even on days when you’re particularly tired, try to stay awake until at least 10 p.m. for more consistent nighttime sleep.