Why Am I So Tired On My Period?

Do you need a cup (or two...or three) of coffee in the morning just to feel halfway human? If you're nodding yes, you're not alone. It’s exhausting to be exhausted—seriously, though, life can feel impossible when you don’t have the energy to function.

For many women, period fatigue is a regular part of their menstrual cycle. It’s not just in your head—it’s your body’s way of telling you something’s going on. Let’s dig into why you might feel so wiped out and, most importantly, how you can start feeling more like yourself again.

Why Does Period Fatigue Happen?

Most women I work with describe:

• Waking up tired
• Crashing mid-afternoon
• Just plain exhausted all day long

When it comes to fatigue during your period, there are a few key culprits:

1. Hormonal Changes

   Right before your period, the hormones estrogen and progesterone take a nosedive. These changes can leave you feeling physically drained and emotionally blah.

2. Heavy Bleeding and Low Iron

   If your period is heavy, you might lose more iron than your body can handle. Without enough iron, your body struggles to carry oxygen to your tissues. Iron is like a magnet inside our red blood cells for oxygen. Less oxygen equals more exhaustion.

3. Blood Sugar Spikes and Dips

   Ever notice how you crave cookies, chips, or chocolate during your period? While those snacks might feel like a lifesaver, they can cause your blood sugar to spike and crash, leaving you feeling even more sluggish.

4. Sleep Disruption from Cramps and Low Estrogen and Progesterone

   It’s hard to wake up refreshed when cramps keep you tossing and turning all night. Low estrogen and progesterone can also disrupt sleep. Poor sleep makes it even harder for your body to recharge, leaving you zapped of energy the next day.

5. PMDD and Severe Fatigue

   Some women experience premenstrual dysphoric disorder (PMDD), a severe form of PMS that can come with extreme fatigue, brain fog, and trouble focusing. If you feel like you’re dragging yourself through life every month, it’s worth talking to your doctor.

Tips to Feel Less Tired

Let’s face it—none of us have time to be tired. There’s too much life to live and too many things to do! Here’s how you can feel more energized during your period:

1. Balance Your Blood Sugar

   Skip the sugar rush and focus on meals that combine protein, healthy fats, and fiber. Think eggs with avocado, chicken with roasted veggies, or a smoothie with spinach, nut butter, and chia seeds.

2. Get Enough Iron

   Iron-rich foods like spinach, lentils, red meat, and fortified cereals can help boost your energy. Pair them with vitamin C-rich foods like oranges or strawberries to help your body absorb the iron better.

3. Prioritize Sleep

   Make sleep non-negotiable. Aim for 7–9 hours of rest and create a calming bedtime routine—think herbal teas, a warm bath, or a magnesium supplement to ease cramps and relax your muscles.

4. Avoid Alcohol and Trigger Foods

   Alcohol and refined carbs and sugars can make period symptoms worse. Instead, focus on anti-inflammatory foods like leafy greens, salmon, and nuts to help you feel better.

5. Add Key Nutrients

   Your body needs magnesium, calcium, zinc, and omega-3s to reduce cramps and support your energy. Adding these to your diet can help you feel stronger and less drained.

6. Manage Your Stress

   Stress can seriously mess with your energy levels. Try yoga, journaling, or deep breathing to bring some calm to your busy life.

7. Move Your Body

   Even a little movement can make a big difference. A short walk, some light stretching, or yoga can boost circulation and help with cramps, giving you a much-needed energy boost.

When to See a Doctor

If you’re so tired that it’s getting in the way of your daily life—especially if it comes with irritability, brain fog, or emotional sensitivity—it might be time to dig deeper. Sometimes fatigue is a sign of something like PMDD, thyroid concerns, or iron deficiency anemia, and a doctor can help you figure out what’s going on.

Pro tip: Next time you visit your doctor, let them know that having more energy is a top priority for you. Ask for a full thyroid panel (not just TSH!) to rule out underlying issues. Remember, “normal” labs don’t always mean “optimal” health.

What to Remember

Feeling tired on your period is common, but it doesn’t have to be your normal. By getting to the root cause and making a few small changes—balancing your blood sugar, getting better sleep, and managing stress—you can support your body and feel more energized.

And hey, if you need to swap that second (or third) cup of coffee for green tea or matcha, it might be worth a try. Sometimes, little changes make the biggest difference. Here’s to feeling your best—even during your period!