How to Combat Period Fatigue During Your Period
Being on your period can be the worst.You might have noticed that you're more tired on your period or a few days before. When looking at your period tracker app, your period might be starting during a busy week. You don’t have time to be on your period, let alone being tired all week with so much to do.
Have no fear, you can fight period fatigue with a few things to add into your routine. You are in the right place to find everything you need to know to fight period fatigue.
The Phases of the Menstrual Cycle
Before you learn how to combat your period fatigue, you need to understand the basic inner workings of the menstrual cycle and how it can cause tiredness. The average length of the menstrual cycle is 28 days, but that can vary from person to person. Each stage of the menstrual cycle happens in response to the changes in the production of hormones as they rise or fall.
Here is a quick recap of the four stages of the menstrual cycle:
- Menstrual phase: This starts on the first day of your period. In this time, your body discards the extra lining of the uterus that was formed for a possible pregnancy. It lasts for about 5-7 days.
- Follicular phase: This is the developmental process of an egg cell inside of the ovaries. It starts on the first day of your period and typically lasts for 13 days.
- Ovulation phase: In the ovulation phase, a mature egg is released by the ovary that usually starts on day 14.
- Luteal phase: This lasts for about two weeks after ovulation. If a woman does not become pregnant, the luteal phase ends with menstruation to start a new cycle.
During the last days of the luteal phase leading into the start of a new cycle, your hormones decrease substantially if a pregnancy does not occur. These hormones, estrogen and progesterone, influence multiple systems in the body. When there is a decline, estrogen and progesterone can affect you physically and emotionally. This can lead you to having difficulty sleeping the days before and after your period.
How to Stop Period Fatigue
Here are some quick steps that are easy to incorporate into your daily routine to stop period fatigue.
Healthy Bedtime Routine
- A healthy bedtime routine can consist of anything that helps you to get ready for bed. This can include taking a warm bath at night, avoiding screens an hour before bed, going to bed at the same time, or avoiding heavy meals and caffeine 4 to 6 hours before bed. Establishing this routine will help your body get in-sync and understand when it is bedtime. Having this routine is especially important the days leading up to your period to combat period fatigue.
- Eating a healthy diet can help you to keep your energy up. Try to avoid sugary foods and drinks that can cause your blood sugar to spike and then crash later in the day.
- Moderate amounts of aerobic exercise can help you boost your energy levels, improve concentration, and ease period symptoms. To have that energy when you need it, don’t exercise within a couple hours of your bedtime as it will make it harder for you to go to sleep. We all know that sometimes it can be hard to get up when period cramps are happening, but stretching can really help to relieve them as well.
Drink Plenty of Water
- Throughout the day you need to stay hydrated. Being dehydrated can make you feel tired and make period symptoms worse. Your body needs at least 8 glasses of water each day. (If you’re reading this, drink a glass of water right now).
Sleep Through the Night
- You can’t be fully rested if you are constantly waking up at night. If you wake up constantly from sweating, invest in a fan or a cooling pillow to help you sleep through the night and curb night sweats.
- Waking up from bleeding through during the night can be really frustrating because then you have to clean your sheets and your pajamas, wasting precise sleep time. To avoid leaking onto your sheets, sleep with a menstrual cup, like Joyon’s Dutchess Menstrual Cup, instead of a tampon or pad. Menstrual cups are leak-free and come in a variety of sizes to fit every body at every stage of life. Tampons shouldn’t be worn for more than 8 hours. A menstrual cup can stay in for up to 12 hours. Since menstrual cups collect blood rather than absorb it, you’re not at risk of developing toxic shock syndrome.
Yes, periods can be frustrating. Especially, when it lands on a busy week and you have a lot to do. The last thing you want to think about is when to empty your menstrual cup. Take a breath and remember that periods are natural and show that your body is healthy even though they can be inconvenient at times. You have everything you need to conquer period fatigue and live a better life.
Contributing Writer: Madeline Collins