It’s days before your period and you’re exhausted.
You’re snoozing one too many times, depending on coffee to get going, wondering if you can sneak a nap in, and counting down the hours until you can get back into bed and sleep.
You wonder to yourself why this happens, is this normal, and what you can do about it. Don’t worry, in this article we will go over all of this!
Why are you exhausted before your period?
What’s going on underneath the hood before your period is exactly why you feel exhausted.
Your luteal phase (typically day 15 to 28 of your cycle, after ovulation) is when your progesterone rises, peaks, and then (as long as you’re not pregnant) drastically drops in the few days before your period.
That progesterone crash is a huge reason why you are fatigued the days before your period. Progesterone has a sedating effect on your brain, so as it drops, you may be experiencing withdrawal symptoms that leave you feeling tired, but wired and completely drained.
While the progesterone is decreasing, your estrogen, which supports your serotonin and dopamine production and helps regulate your mood and energy, is also declining.
Lower estrogen means less serotonin, which will negatively impact your sleep quality and mood stability. When both of these are impacted, they compound into fatigue.
While your progesterone and estrogen levels are fluctuating, your blood sugar is also shifting during your luteal phase. Women become more insulin sensitive in the days before their period.
Your blood sugar swings become more extreme. When your blood sugar crashes, your energy crashes with it.
Add in your basal temperature rising about a half degree during your luteal phase, meaning your body is working even harder metabolically just to exist. Plus, your cortisol is more reactive during your later luteal phase.
So, your hormones aren’t being dramatic. You aren’t being dramatic. There is a hormonal reason why you’re so exhausted right before your period begins.
But what’s normal vs not normal?
Though I often say that “symptoms are not normal”, it is normal for some dip in your energy about three to five days before your period starts. Most women feel it.
Normal exhaustion before your period looks like, you’re a little more tired, you maybe crave a nap, but you can still function, work normally, and show up in your life without it derailing you.
So what’s not normal?
It’s not normal to have exhaustion so severe that it disrupts your ability to work, parent, or get through the day. It’s not normal if your fatigue is paired with dizziness, shortness of breath, or heart palpitations. When your fatigue progressively gets worse and worse over cycles, rather than staying consistent, it’s something to look into.
And sometimes your exhaustion can be deeper than PMS. It may be along the lines of PMDD, which is important to consider as well.
I don’t want you to dismiss anything as “just hormones” when it comes to your exhaustion before your period. Check with your doctor to see if you’re anemic, have hypothyroidism, or it can potentially be PMDD.
If you’re experiencing exhaustion, what can you do to help it?
When you’re feeling overly exhausted before your period, there are several things you can do to check in with yourself and adjust to support your hormones and improve your exhaustion. Remember, some exhaustion is okay, but the exhaustion that impacts your daily life is not normal!
The first thing you should check in with is your blood sugar stability. When you eat every 3 to 4 hours, it prevents blood sugar crashes. Whereas, when you skip meals because you’re too busy, you are directly impacting your cravings and insulin levels that are already in a sensitive spot. Focus on having protein every few hours to help stabilize your blood sugar.
Next, if you have heavy periods, it’s worth getting checked for anemia. Have your doctor order iron and ferritin blood tests to see if your fatigue is linked to low iron levels.
Adjusting how you train is also important if you are experiencing fatigue later in your cycle. Instead of pushing through a workout, honor your lower energy levels by adjusting your volume (either the sets, reps, or weight) or focus on more low intensity type workouts (like walking, mobility, and zone 2).
It’s important not to add more cortisol to your system when it’s already taxed.
Consider supplementing with magnesium and B vitamins to support your energy, metabolism, and your neurotransmitter production that dips with estrogen.
Focus on sleep and light exposure. Because of the rise in your body temperature in your luteal phase, sleep quality often degrades before your period starts. Saying you’re “just going to go to bed earlier” isn’t going to work. But keeping a cool room and getting morning sunlight will help your circadian rhythm and melatonin production.
And finally, chronic stress does compound and shows up in your fatigue. Finding ways to manage your stress and regulate your nervous system will help you with your pre-period exhaustion.
In conclusion…
When struggling with exhaustion right before your period, it can impact your routine, your work, your family, and your life. And it’s just not fair to you, nor is it a good way to live.
If you feel fatigued before your period and want customized support, let’s schedule a Free Hormone Analysis Call to chat about what’s going on!
