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TL;DR Feeling wiped out before or during your period? You're not imagining it. That heavy, can't-keep-your-eyes-open exhaustion is real – and it's often thanks to hormonal changes during your cycle. Drops in oestrogen, shifts in mood-boosting neurotransmitters, poor sleep, low iron and blood sugar crashes can all pile on and leave you feeling flat. The good news? You’re not stuck with it. |
Always Exhausted Before Your Period?
Ever feel like you’re dragging yourself through the day for no clear reason – even after a full night’s sleep? You’re not alone. That persistent tiredness that makes even the simplest tasks feel overwhelming? That’s fatigue.
And if it tends to hit you right before or during your period, there’s a reason for that. Hormonal changes during your cycle can seriously affect your energy levels – leaving you feeling sluggish, unmotivated and just not quite yourself. So what’s really going on, and what can you do to feel more energised?
What is Fatigue?
It’s easy to mix up fatigue with just feeling tired – but they’re not quite the same. Tiredness usually improves with a good night’s sleep or some downtime. Fatigue, on the other hand, tends to linger even after you rest.
Fatigue is a persistent sense of exhaustion, low energy or weariness that makes everyday tasks feel harder than they should. It can affect you physically, mentally or both – and often, it’s hard to pinpoint exactly why it’s happening.
That’s because fatigue isn’t one-size-fits-all. It can be triggered by a range of factors. From underlying medical conditions like anaemia, thyroid issues or diabetes, to lifestyle habits such as poor sleep, low nutrient intake, dehydration or a lack of physical activity.
Understanding what’s driving your fatigue is the first step to getting your energy back – and often, your hormones have more to do with it than you might think.
Pre-Menstrual Fatigue
If you’ve ever felt completely wiped out right before your period, you’re not imagining it – pre-menstrual fatigue is very real. It’s one of the most common physical symptoms of PMS (premenstrual syndrome) and can leave you feeling flat, drained and far from your usual self. For some, it can often hit a week before your period starts, while others may feel the effects even earlier.
This fatigue often comes with a few other symptoms in tow – like headaches, daytime sleepiness, muscle and joint soreness and low motivation. You might also find yourself feeling more irritable or emotionally sensitive during this time.
Hormonal Shifts
As you enter your Luteal Phase, your hormones go through some major changes – and these shifts can seriously impact your energy levels.
After ovulation, oestrogen levels begin to drop. Since oestrogen usually acts as a natural stimulant, this decline can leave you feeling more sluggish than usual. At the same time, progesterone levels rise, which can have a calming or even sedative effect – making it harder to stay energised or focused.
Neurotransmitters
Then as your body prepares for menstruation, both oestrogen and progesterone levels drop, and this decline also affects the production of important neurotransmitters – including dopamine, serotonin and acetylcholine. These brain chemicals play key roles in regulating mood, motivation, energy, focus and sleep.
When these neurotransmitters drop, so does your energy and it can trigger a wave of fatigue – the kind that doesn’t just go away with a good night’s rest.
As well as hormonal fluctuations, there are other possible factors that can influence PMS fatigue – from poor sleep and low iron to sugar crashes and dehydration.
Lack of Sleep
To make matters worse, PMS often disrupts your sleep. Symptoms like cramping, headaches and bloating can make it harder to fall asleep, stay asleep or wake up feeling refreshed. Naturally, that only adds to the feeling of exhaustion.
Food Cravings
During your period, cravings can spike – and eating too many sugary or refined foods can cause a blood sugar rollercoaster. That post-snack energy crash? It can leave you feeling even more fatigued. (Check out our blog on cravings to learn more!)
Low Iron
Heavy periods can sometimes lead to iron deficiency anaemia, especially if you’re not getting enough iron in your diet. Without enough iron, your red blood cells can’t carry oxygen efficiently – which can cause weakness, shortness of breath and fatigue.
If your fatigue feels extreme or persistent, it’s always a good idea to check in with your GP for a proper evaluation.
While pre-menstrual fatigue is common, how long it lasts and how intense it feels can vary from person to person. For some, it’s a mild slump. For others, it’s like hitting an invisible wall month after month.
PMS Fatigue and What To Do
Get to Know Your Cycle
The first step? Get familiar with your cycle. Tracking your period helps you spot patterns in your energy, mood, sleep and appetite – and predict when PMS fatigue might hit.
There are plenty of cycle-tracking apps that make this easy. Look out for signs like:
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Sudden dips in motivation or stamina
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Increased sleepiness or brain fog
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Cravings or mood swings
When you know when to expect fatigue, you can plan around it – by adjusting your workload, scheduling rest or being extra kind to yourself during those lower-energy days.
Move Your Body – Gently
When you’re battling PMS fatigue, the idea of working out might feel like a hard no – but gentle movement can actually help you feel more energised, not less.
It might sound counterintuitive, but light exercise like walking, yoga or stretching can increase blood flow, lift your mood and help you sleep better. And when done regularly, it may even reduce the severity of PMS symptoms, including fatigue.
You don’t need to power through an intense workout. In fact, this is the time to listen to your body. If you’re feeling wiped, skip the high-intensity training and go for a slower, more nourishing option. A stroll outside, a calming yoga session or some Pilates can do wonders for your energy without draining your reserves.
The research backs this up too: A 2014 study looked at women with PMS who took daily vitamin B6 and calcium, and added in aerobic exercise three times a week. After three months, the group who exercised reported significantly less fatigue compared to those who didn’t. They also had improved blood health, including higher haemoglobin levels, which help carry oxygen to your muscles and tissues – essential for maintaining energy.
Eat to Fuel, Not Just to Fill
When PMS fatigue hits, what you eat can make a real difference in how you feel. Food isn’t just fuel – it’s information for your body. The right nutrients can support hormone balance, boost energy and help you feel more like yourself.
Support Your Metabolism: Did you know your metabolism naturally speeds up after ovulation? That means your body actually needs more calories in the second half of your cycle. Instead of restricting, honour your hunger and aim for balanced, nutrient-dense meals. Focus on:
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Lean proteins (chicken, eggs, legumes, tofu)
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Complex carbs (sweet potato, oats, brown rice)
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Healthy fats (olive oil, nut butters, oily fish)
And yes – a little dark chocolate can help ease cravings and boost mood thanks to its magnesium and feel-good compounds. Just opt for high-quality dark varieties when possible.
Focus on Magnesium-Rich Foods: In the luteal phase (the second half of your cycle), your body needs more magnesium – a key mineral for energy production and blood sugar balance. Think:
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Leafy greens
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Whole grains
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Nuts and seeds
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Avocados and bananas
Magnesium helps reduce fatigue, curb cravings and even ease muscle aches or mood swings. Win-win.
Stay Hydrated: Feeling foggy, tired or bloated? Dehydration could be making things worse. Water supports digestion and reduces fatigue and headaches. Keep a bottle handy and sip throughout the day – aim for 1.5 to 2 litres. Cut back on alcohol too. It can mess with your already fluctuating hormones and worsen PMS symptoms like fatigue, anxiety and poor sleep. If you do enjoy a glass, just make sure to rehydrate.
If you find yourself crashing before your period every month, know this: it’s not in your head, and it’s not a sign of weakness. Your body is navigating real hormonal changes that affect everything from sleep to motivation to how much energy you have just to get through the day.
The good news? You’re not powerless. By tuning into your cycle, nourishing your body, staying gently active and supporting your hormones, you can take the edge off that pre-period slump. Small shifts in how you eat, move and rest can go a long way in helping you feel more in control – and a little more like yourself again. So go easy on your body, listen to what it needs and remember: rest is productive too. And if your fatigue feels unusually intense or constant, always check in with your GP. You deserve to feel energised, balanced and well – all month long.