Ashwin Lewis
Periods can be exhausting, and many people who menstruate experience sleep disturbances and low energy levels during this time. This fatigue can be caused by hormonal changes, heavy bleeding, physical pain, stress, unhealthy eating habits, or a lack of sleep. While it may not always be possible to prevent period fatigue, there are several ways to improve sleep quality, such as getting at least eight hours of sleep, exercising regularly, improving your diet, and staying hydrated.
| Characteristics | Values |
|---|---|
| Cause of sleep improvement | Reduced premenstrual syndrome (PMS) symptoms |
| Improved hormone regulation | |
| Improved sleep quality | |
| Reduced stress | |
| Treatment for sleep improvement | Nonsteroidal anti-inflammatory drugs (NSAIDs) |
| Antidepressants (SSRIs) | |
| Birth control pills | |
| Calcium supplements | |
| Exercise | |
| Healthy sleep habits | |
| Regular, balanced meals | |
| Staying hydrated |
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What You'll Learn
Hormonal changes
During the menstrual cycle, the female body experiences fluctuations in hormone levels, particularly estrogen and progesterone. Estrogen levels peak and then rapidly decline during the second half of the menstrual cycle, resulting in feelings of tiredness or sluggishness. This decrease in estrogen continues during the last week of the cycle, overlapping with the onset of menstruation, and can contribute to the unpleasant feeling of fatigue.
Additionally, hormonal changes associated with premenstrual syndrome (PMS) can also disrupt sleep. PMS is a collection of symptoms experienced shortly before and during the period, affecting about 90% of people who menstruate. Hormonal fluctuations during this time can lead to increased sleep disturbances, such as insomnia and frequent waking during the night.
To manage these hormonal changes and improve sleep during this time, some measures can be taken. Maintaining healthy sleep habits is crucial. This includes adhering to a consistent sleep schedule, avoiding caffeine after 2 p.m., and keeping stress levels low through mindfulness exercises or other calming activities. Lowering the bedroom temperature is also recommended since body temperature tends to increase before the period, which can impact sleep comfort.
In addition to sleep habits, regular exercise can help improve sleep quality and increase energy levels. Engaging in physical activities such as yoga, walking, swimming, or dancing can boost heart rate and release endorphins, enhancing overall energy levels and mood.
For those struggling with severe or persistent fatigue, it is important to consult a doctor. They may recommend treatments such as hormonal birth control to regulate hormone levels or prescribe medication to address specific symptoms impacting sleep.
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Lack of sleep
Hormonal changes during the menstrual cycle can also contribute to sleep disturbances. Estrogen levels peak and then rapidly decline during the second half of the cycle, causing tiredness and sluggishness. Additionally, a person's baseline body temperature increases slightly before their period, which may disrupt sleep quality. Lowering the temperature in the bedroom and practising relaxation techniques can help improve sleep during this time.
Underlying health issues, such as an underactive thyroid, iron deficiency anaemia, or uterine fibroids, can also cause extreme fatigue during the menstrual cycle. If heavy bleeding and extreme fatigue are interfering with daily life, it is important to consult a doctor to rule out any serious conditions.
To combat lack of sleep during periods, it is recommended to practise good sleep hygiene. This includes maintaining a consistent sleep schedule, avoiding caffeine after 2 pm, staying hydrated, and engaging in regular physical activity. Improving sleep quality can help reduce the feeling of fatigue during the menstrual cycle.
Additionally, addressing nutritional deficiencies can be beneficial. Ensuring adequate intake of iron and magnesium, especially during the period, can help reduce fatigue. Hormonal birth control can also be prescribed to regulate hormone levels and reduce PMS symptoms, leading to improved sleep.
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Unhealthy eating habits
It is also important to eat healthy, balanced meals with the five food groups and drink plenty of water. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating. Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help curb your sugar cravings without eating a lot of refined sugars.
In addition to water, you can also drink herbal teas such as chamomile and peppermint tea, which can soothe the symptoms of PMS. If you tend to get yeast infections, probiotic-rich foods like yogurt can help fight the infections and are also rich in magnesium and other essential nutrients, like calcium. Tofu, lentils, and beans are also rich in protein and iron. Lean meat is another important source of iron and protein, especially for women with heavy periods. However, red meat is high in prostaglandins, which can cause uterine contractions and exacerbate menstrual cramps.
A growing body of evidence suggests that a diet rich in omega-3 fatty acids, calcium, and vitamin D, and low in animal fats, salt, and caffeine may reduce the risk of troublesome PMS symptoms. Avoiding salt can help reduce fluid retention, abdominal bloating, breast swelling, and pain. High caffeine intake can cause irritability, poor sleep, and menstrual cramps.
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Stress and anxiety
Hormonal shifts can lead to increased symptoms of anxiety and depression. The menstrual cycle is regulated by two key hormones, estrogen and progesterone, which fluctuate throughout the cycle. Estrogen tends to promote alertness, while progesterone is linked to sleepiness. However, the impact on sleep is believed to be influenced more by the change in hormone levels rather than the absolute levels. The drop in estrogen and progesterone right before your period can contribute to insomnia symptoms.
Additionally, physical discomfort associated with periods, such as cramps and gastrointestinal issues, can further increase anxiety and make it challenging to relax and fall asleep. The anticipation of physical discomfort during your period can also cause stress and anxiety. For example, athletes and performers may worry about leaking, impacting their anxiety levels.
The lead-up to your period can be a stressful time, especially if you are trying to conceive. The uncertainty and the “two-week wait" before your period can be emotionally challenging. This stress and anxiety can negatively affect your sleep quality.
To manage stress and anxiety during this time, it is crucial to practice self-care. This includes maintaining a healthy diet, staying hydrated, and engaging in regular physical activity. Mental health soothing remedies such as bubble baths, aromatherapy, walking, listening to music, and meditation can also help alleviate stress and improve sleep. Additionally, addressing your stress through stress management techniques like deep breathing and therapy can be beneficial.
While the connection between anxiety and the menstrual cycle is recognized, there is no one-size-fits-all explanation. The causes can vary from person to person, and it is essential to consult experts to better understand your body and explore suitable treatments.
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Underlying health issues
While tiredness during the weeks leading up to menstruation (PMS) and during your period is common, it may also be caused by underlying health issues.
Iron deficiency
Iron deficiency anaemia is a common condition, especially in women with heavy periods. It can cause extreme fatigue, and it is recommended that you get tested for it if you experience regular tiredness. If diagnosed, your doctor will advise you to take iron supplements and improve your diet to include more iron-rich foods.
Thyroid problems
An underactive thyroid (hypothyroidism) can cause extreme period fatigue and tiredness. Other symptoms include weight gain and feelings of depression. If you suspect you have a thyroid problem, your GP can perform a thyroid function test by taking a blood sample to measure your hormone levels. If diagnosed, hormone replacement tablets are usually prescribed.
Fibroids
Uterine fibroids can cause heavy bleeding and extreme fatigue. There are treatment options available, including medical procedures such as intra-uterine tissue removal and laparoscopic radiofrequency ablation, which require little to no incisions.
Premenstrual Syndrome (PMS)
PMS is a group of symptoms experienced shortly before and during menstruation, including fatigue, hormonal changes, and sleep problems. It is recommended that you adopt healthy sleep habits, eat regular balanced meals, stay hydrated, and exercise regularly to help regulate your energy levels. If these measures are ineffective, a doctor may prescribe antidepressants called selective serotonin reuptake inhibitors (SSRIs) to treat the mental and physical symptoms of PMS.
Anaemia
Heavy periods can lead to anaemia, which can cause physical exhaustion. Medication is typically prescribed by a GP to treat this condition.
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Frequently asked questions
There could be several reasons for this. Firstly, it could be that you are making a conscious effort to improve your sleep hygiene during this time, for example, by avoiding caffeine after 2 pm, keeping stress levels low, and exercising. Secondly, your body temperature naturally rises during your period, so keeping your bedroom cool may help you sleep better. Thirdly, if you are taking any pain medication for cramps, this may be helping you sleep better. Additionally, hormonal birth control can help regulate hormones, reducing PMS symptoms and improving sleep. Finally, if you are anaemic due to iron loss during menstruation, your doctor may have prescribed iron supplements, which could be improving your sleep quality.
Fatigue during your period can be caused by several factors, including hormonal changes, physical pain, stress, unhealthy eating habits, and a lack of sleep.
Fatigue is a very common symptom during the menstrual cycle, with 57% of users of the Flo period tracking app experiencing some degree of tiredness or fatigue right before menstruation starts. Another study found that 71% of people who menstruate deal with sleep disruptions before and during their periods.
To combat fatigue during your period, it is recommended to get at least 8 hours of sleep, drink plenty of water to stay hydrated, and engage in physical activity or exercise. You can also try improving your sleep hygiene by going to bed and waking up at the same time every day, avoiding caffeine after 2 pm, and keeping your bedroom cool.
If you are experiencing extreme fatigue that interferes with your daily activities or does not respond to at-home treatments, you should consult a doctor. Additionally, if you are experiencing heavy bleeding or other concerning symptoms, it is important to seek medical advice as it could indicate an underlying condition such as anaemia or a thyroid issue.
