How to Get Through Fatigue During Your Period

Do you ever feel unusually fatigued during your period? Here, we’ll cover the causes of this fatigue and ways to cope with it.

Why Do You Feel Fatigued During Your Period?

Cause 1: Basal Body Temperature

A woman’s basal body temperature changes with her menstrual cycle. Basal body temperature, which is measured first thing in the morning before any activity, has two phases: a lower temperature before ovulation and a higher temperature after ovulation. During menstruation, this temperature typically drops, which can lead to coldness, poor circulation, and an overall feeling of fatigue.

Cause 2: Anemia

During menstruation, blood flow is directed to the uterus to aid with the release of menstrual blood, which can temporarily create an anemic state. This lack of oxygen in the blood reduces brain activity, leading to slower thinking, drowsiness, and fatigue.

Cause 3: Mental State

For some, the experience of dealing with menstrual symptoms each month can create a feeling of stress and discomfort. Stress can disrupt the autonomic nervous system, leading to fatigue and a sense of heaviness.

Cause 4: Rebound From Tension

Before menstruation, the body prepares for a potential pregnancy, placing it under high demand. When fertilization does not occur, hormone levels drop sharply, and the body suddenly relaxes from this tense state. This rebound can result in fatigue, which may persist until hormone levels stabilize again.

How to Cope with Period-Related Fatigue

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.