There is a good reason your get-up-and-go gets up and leaves around your period. Hormones are shifting, your body is doing physical work, sleep can go sideways, and, for some, blood loss affects iron levels. Below, we break down the main causes of period fatigue, how to feel better fast, and when to book an appointment.
ALSO SEE: How to talk to your kids about periods
What actually drives period fatigue?
1) Normal hormone drops before bleeding
In the late luteal phase, oestrogen and progesterone fall. That dip is linked with lower mood and energy, which many people feel in the days just before and at the start of bleeding. Clinicians also note knock-on effects such as headaches and sleep changes that compound tiredness.
2) Prostaglandins, pain and the “energy drain”
Period pain is triggered by prostaglandins that make the uterus contract. Cramps, nausea and diarrhoea are common symptoms in travellers with that, and pain is tiring in itself. Managing cramps well often improves fatigue because you sleep and move better when pain is controlled.
3) Sleep disruption around your cycle
Across the cycle, body temperature and circadian rhythms shift, and many people report poorer sleep quality in the late luteal and early menstrual phase. Even small losses of restorative sleep add up to daytime fatigue.
4) Heavy bleeding and low iron
If your periods are heavy or prolonged, you may be losing enough iron to lower iron stores over time, which can lead to iron-deficiency anaemia. Tiredness, shortness of breath on exertion, paler skin and dizziness are common flags.
5) Underlying conditions
Endometriosis and fibroids can cause heavy bleeding and significant pain, both of which worsen fatigue. Thyroid disorders, particularly hypothyroidism, also list low energy as a hallmark symptom. If your tiredness feels out of proportion to your bleed or lasts all month, look beyond the cycle.
Quick wins that actually help
Move, but keep it gentle
Light to moderate exercise can reduce PMS symptoms and improve energy and sleep quality. Think 20–30 minutes of walking, cycling, yoga or mobility work on the days you feel flat.
Prioritise sleep hygiene
Aim for a consistent bedtime, cool bedroom, low light and no caffeine late in the day. If cramps wake you at night, treat the pain early in the evening and use a heat pack on the lower abdomen to settle before bed. Sleep quality often improves once pain is managed.
Treat pain properly
Use over-the-counter anti-inflammatories as directed at the first sign of cramps, rather than waiting for pain to peak. Heat therapy is a useful add-on and has no systemic side effects. Better pain control often equals better energy the next day.
Eat for steady energy
Build meals around protein, complex carbs and healthy fats, and add iron-rich foods if you bleed heavily: lentils, beans, tofu, leafy greens, eggs, lean red meat or fortified cereals. Pair plant iron with vitamin C sources to boost absorption. If you suspect low iron, test first before supplementing.
Audit your flow
If you regularly soak through a pad or tampon within an hour, pass clots larger than a 50c coin, or bleed longer than seven days, that is considered heavy bleeding and worth evaluation. Treating the cause can transform energy.
When to see a doctor
-
Fatigue is severe, new or persists beyond your period
-
You have signs of iron-deficiency anaemia: breathlessness on exertion, dizziness, paleness, frequent headaches
-
You meet heavy-bleeding criteria or need double protection most hours
-
Pelvic pain is intense or not controlled by over-the-counter meds
-
You have other symptoms suggestive of endometriosis or fibroids, such as pain with sex, bowel or bladder symptoms, or a very enlarged, firm abdomen
-
You suspect thyroid issues: weight change, feeling cold, dry skin, constipation and low mood alongside fatigue
Your clinician may order blood for a full blood count and ferritin, check thyroid function, and discuss options to lighten flow and pain. Evidence-based choices range from anti-inflammatories and tranexamic acid to hormonal methods and targeted treatment for endometriosis or fibroids if present.
Feeling wiped out on or just before your period is common, but it is not something you have to simply endure. Manage pain early, protect your sleep, keep gentle movement in the mix and check your iron if your flow is heavy. If fatigue is knocking your month off course, book the appointment. There is usually a clear fix once you identify the driver.
ALSO SEE:
Featured Image: Pexels
