{"id":935407,"date":"2022-12-15T18:30:05","date_gmt":"2022-12-15T18:30:05","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=935407"},"modified":"2025-10-02T10:15:54","modified_gmt":"2025-10-02T10:15:54","slug":"why-am-i-so-tired-on-my-period","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/why-am-i-so-tired-on-my-period\/","title":{"rendered":"Why Am I So Tired On My Period?"},"content":{"rendered":"

For many people who menstruate, you may ask yourself, “Why am I so tired on my period?” during that time of the month.\u00a0 Throughout your menstrual cycle, your hormones naturally fluctuate, which means there are some days you feel ready to conquer the world and others when you just want to hide under a blanket with a hot water bottle.<\/span><\/p>\n

A 2022 study of premenstrual symptoms found that <\/span>almost 60% of menstruators experience fatigue<\/span><\/a> during their period \u2014 making it one of the most common premenstrual symptoms after food cravings and mood swings. Period fatigue can affect daily life, lower performance at work, and can reduce the desire to participate in social activities. Yet in our always-on society, functioning at a high-energy level isn’t always so easy for people who menstruate.\u00a0<\/span><\/p>\n

At Oura, we are committed to empowering<\/span><\/a> people with menstrual cycles to make more informed decisions about their reproductive health. One way that Oura members can do this is by activating our Cycle Insights<\/a> f<\/span>eature. <\/span>Understanding your menstrual cycle<\/span><\/a> can help you prioritize your <\/span>sleep<\/span><\/a> and other habits that help reduce fatigue, not only during your period but overall as well. For those who track their period with Oura, your insight messages are tailored to focus on balancing activity and recovery depending on where you are in your cycle.\u00a0<\/span><\/p>\n

Track your cycle and understand your body with Oura<\/div>Shop Now<\/a><\/div>\n

\"\"<\/p>\n

Is It Normal to Be Tired on Your Period?<\/b><\/h2>\n

Yes \u2014 it\u2019s completely normal to feel more tired on your period because hormonal changes during the menstrual cycle naturally affect energy levels, sleep quality, and recovery.<\/span><\/p>\n

\u201cFor too long we have modeled human performance in a linear manner, such that we believe that we wake up, and continue successive levels of productivity until we go home, crawl into the sheets, and (hopefully) fall asleep,\u201d says Rebecca Robbins, PhD, sleep researcher and Oura advisor.\u00a0<\/span><\/p>\n

\u201cThe truth is that so many processes in our bodies and brains operate in very rhythmic ways, with certain times when we are wired to achieve and succeed, and others when we vitally need rest. There is strong evidence to show that fatigue ebbs and flows over the course of the menstrual cycle.\u201d\u00a0\u00a0<\/span><\/p>\n

Although feeling tired and sluggish during your period is normal \u2014 and typically not a cause for concern \u2014 there are ways to up your energy during this point in your cycle.\u00a0<\/span><\/p>\n

Below, find 5 potential reasons, plus science-based solutions, for combating fatigue during your period.\u00a0<\/span><\/p>\n

RELATED: <\/span><\/i>Tired but Can\u2019t Sleep? Here Are 5 Possible Reasons Why<\/span><\/i><\/a><\/p>\n

Why Am I So Tired On My Period?<\/strong><\/h2>\n

Every body is different, so there are no universal causes of period fatigue. However, there are a handful of factors behind most cases of menstrual fatigue. Once you know what these common culprits are, you can assess your lifestyle and habits and identify tweaks that might help address them.<\/span><\/p>\n

1. Fluctuations in Hormone Levels<\/strong><\/h3>\n

Your hormones fluctuate throughout the entire menstrual cycle \u2014 and <\/span>they affect your entire body<\/span><\/a>. As your body prepares to menstruate, the levels of estrogen and progesterone change.\u00a0<\/span><\/p>\n

After <\/span>ovulation<\/span><\/a>, estrogen levels drop while progesterone levels rise. Estrogen levels then start to increase once again before both hormones crash around two to four days before menstruation \u2014 taking your energy levels with them.\u00a0<\/span><\/p>\n

Low estrogen and progesterone levels prevent your body from effectively releasing melatonin \u2014 the sleep-inducing hormone. Without enough <\/span>melatonin<\/span><\/a>, you may find it harder to fall and <\/span>stay asleep<\/span><\/a>, leaving you fatigued.<\/span><\/p>\n

Serotonin is a neurotransmitter that regulates not only mood and energy levels but also estrogen synthesis. However, this also starts to drop off during the second half of your cycle, contributing to lower mood and energy levels.<\/span><\/p>\n

These hormonal changes are largely responsible for the collection of symptoms known as premenstrual syndrome (PMS).<\/span><\/p>\n

2. Period Pain<\/strong><\/h3>\n

Period pain is one of the most common physical symptoms of PMS. It includes abdominal cramps, lower back pain, headaches, and uncomfortable bloating \u2014 all of which make it harder to relax or get a <\/span>restful night\u2019s sleep<\/span><\/a>.<\/span> Period pain can, therefore, contribute to <\/span>sleep debt<\/span><\/a>, making you feel more tired during the day.\u00a0<\/span><\/p>\n

READ MORE: The Best Sleeping Position for Endometriosis<\/a><\/em><\/p>\n

3. Low Iron Levels<\/strong><\/h3>\n

In some cases, heavy menstrual bleeding (HMB) can <\/span>cause iron deficiency and anemia<\/span><\/a>. <\/span>Without enough iron, your body can\u2019t produce hemoglobin, an iron-rich protein that the red blood cells use to transfer oxygen to the cells in the body.\u00a0<\/span><\/p>\n

Oxygen is essential to your energy and vitality, which is why low iron levels can cause period fatigue.<\/span><\/p>\n

4. Circadian Misalignment<\/strong><\/h3>\n

Hormonal changes throughout your cycle dictate your natural <\/span>circadian rhythms<\/span><\/a>. However, many of us lead lives that don\u2019t respect these rhythms. We might stay up late at night for many reasons, including work, <\/span>caring for children<\/span><\/a>, watching TV, or even partying.\u00a0<\/span><\/p>\n

The <\/span>effects of circadian rhythm disruption<\/span><\/a> on sleep and the menstrual cycle are particularly pronounced in shift workers \u2014 highlighting the importance of respecting your circadian rhythm as much as possible.<\/span><\/p>\n

5. Food Cravings<\/strong><\/h3>\n

Feel like your sweet tooth and carb cravings kick into high gear around your period? Blame it on your hormones. Research<\/a> shows that fluctuating levels of the hormones estrogen and progesterone cause these cravings around your period. <\/span><\/p>\n

While there\u2019s nothing wrong with indulging in a few extra snacks during your period, reaching for sugary, starchy, and highly processed foods can lead to blood glucose spikes \u2014 followed by an energy crash.<\/span><\/p>\n

RELATED: How Late-Night Meals Affect Your Sleep<\/a><\/em><\/p>\n

6 Energy-Boosting Tips for Period Fatigue<\/strong><\/h2>\n

Fortunately, period fatigue is nothing serious in most cases, and you can manage and even reduce it by making some of the following lifestyle tweaks.\u00a0<\/span><\/p>\n

1. Try Some Gentle Movement<\/strong><\/h3>\n

You might not feel like hitting the gym before or during your period, but <\/span>research<\/span><\/a> indicates that moderate aerobic exercise can help boost premenstrual energy levels.\u00a0<\/span><\/p>\n

Oura members who are using Cycle Insights<\/a> <\/span>can also access a new set of personalized Readiness insights tailored t<\/span>o where you are in your cycle. In other words: You\u2019ll see more accurate and actionable guidance for balancing activity and recovery depending on different points in your monthly cycle.<\/span><\/p>\n

READ MORE: How to Align Your Movement With Your Menstrual Cycle<\/a><\/em><\/p>\n

\"\"<\/p>\n

2. Get Some Rest<\/strong><\/h3>\n

That said, it\u2019s also\u00a0<\/span>essential to\u00a0listen to your body<\/a> and get some rest when you feel the need<\/span>. After all, constant activity and circadian misalignment can both contribute to period fatigue.\u00a0<\/span><\/p>\n

Taking time for rest can be just what your body needs before or during your period, so don\u2019t feel guilty for saying no to unnecessary social plans or taking on extra duties at work.<\/span><\/p>\n

Resting or <\/span>taking a nap<\/span><\/a> when your body needs it will do more for your health, social life, and productivity than pushing your body beyond its limits.<\/span><\/p>\n

If you\u2019re an Oura member, <\/span>Rest Mode<\/span><\/a> is perfect for when you want to focus on rest and recovery over activity. It adjusts your <\/span>Sleep<\/span><\/a> and Readiness insights while temporarily snoozing your <\/span>Activity Score<\/span><\/a> \u2014 allowing you to focus on rest.<\/span><\/p>\n

3. Support Your Sleep<\/strong><\/h3>\n

According to the <\/span>Sleep Foundation<\/span><\/a>, roughly seven out of ten people who menstruate say their sleep changes around three to six days before their period. Following <\/span>general guidelines for better sleep<\/span><\/a>, including reducing caffeine and alcohol, getting sun exposure, and staying active during the day.\u00a0<\/span><\/p>\n

Additionally, awareness is key, says Dr. Robbins: \u201cIf you find yourself maintaining your sleep duration and Readiness Scores across your menstrual cycle, but you\u2019re still feeling sluggish or fatigued, add a bit more time to your sleep schedule these days and emphasize wind-down routines to soothe you to sleep.\u201d<\/span><\/p>\n

Sleep more soundly and feel more refreshed with Oura<\/div>Shop Now<\/a><\/div>\n

4. Maintain a Balanced Diet<\/strong><\/h3>\n

One study<\/span><\/a> found that following a Mediterranean diet \u2014 which comprises a variety of vegetables, fruits, and healthy fats \u2014 shortens the menstrual cycle.\u00a0<\/span><\/p>\n

Aim to eat a wide variety of <\/span>vegetables, proteins, complex carbohydrates, and healthy fats<\/span><\/a> to ensure your body has all the nutrients it needs for optimal functioning at any time of the month.<\/span><\/p>\n

\"\"<\/p>\n

5. Stay Hydrated<\/strong><\/h3>\n

Drinking enough water is essential for optimum health throughout your cycle \u2014 but it\u2019s even more important when you\u2019re on your period. <\/span>One study<\/span><\/a> found that drinking plenty of water can reduce bleeding duration and pain intensity.<\/span><\/p>\n

Another <\/span>study<\/span><\/a> found that increasing water intake can improve both sleep and mood during your period.<\/span><\/p>\n

6. Try Some Relaxation Techniques<\/strong><\/h3>\n

Meditation<\/span><\/a>, breathing exercises, massages, and acupuncture are just a handful of examples of ways to relax. But it\u2019s up to you \u2014 anything that can help you wind down before bed and enjoy a deeper night\u2019s sleep is an ideal relaxation technique.<\/span><\/p>\n

Oura members can access relaxing meditations, breathwork exercises, and other relaxation techniques in the <\/span>Explore content in the Oura App<\/span><\/a>.<\/span><\/p>\n

RELATED: <\/span><\/i>5 Simple Breathing Techniques for a Good Night\u2019s Sleep<\/span><\/i><\/a><\/p>\n

FAQs: Period Fatigue<\/strong><\/h2>\n

\"period<\/p>\n

Is it normal to feel tired on your period?<\/strong><\/h3>\n

Yes \u2014 feeling tired on your period is very common because hormone shifts lower energy levels, disrupt sleep, and can increase fatigue throughout the menstrual cycle.<\/p>\n

What causes period fatigue?<\/strong><\/h3>\n

Period fatigue is often caused by fluctuating hormone levels, period pain, low iron from heavy bleeding, circadian misalignment, and changes in diet or cravings that affect energy balance.<\/p>\n

How can I get more energy during my period?<\/strong><\/h3>\n

To fight period fatigue, focus on consistent sleep, gentle movement, hydration, balanced nutrition, and relaxation techniques. Oura members can also use Cycle Insights and Rest Mode to better align activity with recovery.<\/p>\n

Can heavy periods make you more tired?<\/strong><\/h3>\n

Yes \u2014 heavy menstrual bleeding can lead to iron deficiency or anemia, which reduces oxygen delivery to your body\u2019s cells and leaves you feeling more exhausted.<\/p>\n

How does ADHD affect tiredness during your period?<\/strong><\/h3>\n

People with ADHD may be more prone to period fatigue because they often struggle with sleep issues and circadian rhythm disruptions, which can worsen tiredness when hormones are already fluctuating.<\/p>\n

What role does sleep play in period fatigue?<\/strong><\/h3>\n

Poor or disrupted sleep can magnify period tiredness. Following a regular sleep routine and using tools like Oura\u2019s Bedtime Guidance can help reduce fatigue and improve recovery across your cycle.<\/p>\n

When should I see a doctor about period fatigue?<\/strong><\/h3>\n

If your tiredness is extreme, persistent, or linked with very heavy periods, it\u2019s a good idea to speak with a healthcare professional to rule out conditions like anemia or other underlying health issues.<\/p>\n

\n

About the Oura Expert<\/b><\/h2>\n

Rebecca Robbins, Ph.D.,<\/b> is an Instructor in Medicine at Harvard Medical School and an Associate Scientist at the Brigham and Women\u2019s Hospital. Her research uses marketing and novel communication tools and technologies (i.e. smartphones and other mobile devices) to design persuasive behavior change interventions to improve sleep and circadian health. In 2011, Dr. Robbins co-authored <\/span>Sleep for Success! <\/span><\/i>with Dr. James B. Maas. Dr. Robbins\u2019 research has appeared in the New York Times, the Financial Times, and Readers’ Digest, and she has appeared on The Today Show, Live! With Kelly Ripa and Ryan Seacrest, Fox Business News, ABC Nightline, CNBC, and CBS This Morning.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

For many people who menstruate, you may ask yourself, “Why am I so tired on my period?” during that time of the month.\u00a0 Throughout your menstrual cycle, your hormones naturally fluctuate, which means there are some days you feel ready to conquer the world and others when you just want to hide under a blanket […]<\/p>\n","protected":false},"author":60,"featured_media":997676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,16,90,87],"tags":[39],"reviewed-by":[],"class_list":["post-935407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-sleep","category-sleep-basics","category-womens-health","tag-reproductive-health"],"acf":{"hipaa_compliant":false,"condensed_titles_for_the_app":"","show_updated_date":false},"yoast_head":"\nWhy am I so tired on my period?<\/title>\n<meta name=\"description\" content=\"Do you find yourself wondering, "Why am I so tired on my period?" during that time of the month? 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