The tired feeling is all too familiar the week leading up to and during our period. Our hormones are fluctuating, our iron levels are dropping, we’re even struggling to sleep! There are multiple reasons why our energy levels will feel low, and succumbing to our sugar cravings won’t help either…
Let’s find out why you’re feeling the PMS fatigue and how you can fight it.
1. Use a period tracker
Firstly, we recommend using a period tracking app. Not only does it predict when your next period will be, but you can track your emotions and energy levels. If you’re recognising patterns in how you feel pre-your-period, it’ll help you prepare. You can change how you exercise, your diet or your sleep routine to adapt to where you are in your menstrual cycle. Find out which period tracker app is right for you.
2. Eat the right foods at the right times
Those cravings for fast food and sweet treats are too hard to resist. There are better options that won’t leave you with the mid-afternoon sugar comedown encouraging you to nap. Pack in protein-based foods like pulses and vegetables, and iron-rich foods like spinach – blood loss means being low in iron, which can cause fatigue too. Check out 9 foods to eat on your period!
Smaller but more frequent meals throughout the day will also help stop your body from slumping. Large portions mean your body is putting more energy into digesting – contributing to your tiredness – and there’s a longer wait for your next meal. It’s an age-old trick for a reason!
Using your diet and timings to control your energy levels will help to keep you going throughout the day!
3. Get a good night’s sleep
It sounds like an obvious solution, and it really is when you sleep right! People tend to forget the ‘winding down’ part of going to sleep and as a result; don’t get those heavenly 8 hours. Ensuring you’re fully rested is crucial to fighting pre-menstrual fatigue. Here’s how:
- Avoid caffeine in the second half of the day
- Turn off all screens an hour before you to go sleep
- Hit the hay at the same time every night
- Have a sanctuary that you want to sleep in
Check out our blog for more tips on sleeping soundly.
For a guaranteed boost in energy, give exercise a go. Get the blood flowing and heart racing to release those endorphins. Exercise can also help to ease menstrual cramps if they’re stopping you from sleeping. Even building in some walks in the week before your period will help if you feel you can’t manage a full workout.
Check out blog on how to exercise around your cycle
5. Stay hydrated and avoid alcohol
Feeling dehydrated often goes hand in hand with feeling tired. Make sure you’re glugging down at least 2 litres of water a day and staying refreshed. Choosing water over sugary drinks or caffeine means you won’t have to deal with the crashes or any disturbed sleeps!
Alcohol is a depressant which worsens the feelings of feeling tired, so try and avoid having that glass of wine with dinner or those after work drinks if you know you’re already finding it difficult to get some shut eye.
Do you have any other tips and tricks to fight the menstrual fatigue? Let us know on Twitter!