Fatigue during your period: 10 tips to get your energy back
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Time to read 9 min
Feeling totally drained during your period? Noticing a lack of energy, motivation, or focus? Don’t panic—many women and teens experience this more or less intense fatigue during their periods. It’s often called period fatigue. Just like PMS or PMDD, it’s another physical phenomenon you might experience during your menstrual cycle.
That feeling of exhaustion, fatigue, emptiness, and wanting to sleep during your period makes it seem like you’re totally drained! It’s a normal symptom, but it can really mess with your daily life. So how do you get through your day when you’re feeling low on energy? How do you handle classes, appointments, and public transportation?
Louloucup, your brand for washable and reusable period products (underwear, cups, and period swimwear), shares its 10 tips for fighting fatigue during your period. Facing this time with full energy and regaining your vitality isn’t magic—just a matter of building a few good habits.
In this article:
Understanding menstrual fatigue 10 solutions for menstrual fatigue 1. A diet rich in iron 2. Stabilize your blood sugar 3. Hydration 4. Gentle but regular physical activity 5. Guilt-free moments of rest 6. The right menstrual protection 7. A magnesium-rich diet 8. Quality sleep 9. Manage stress with relaxation techniques 10. See a healthcare professional if needed Our bonus tips Listen to your body and take care of yourself FAQ: All your questions about fatigue during your period, answered
Understanding period fatigue: Why do you feel so sleepy during your period?
Fatigue during your period is far from a minor, trivial symptom. Hormones, low iron, and discomfort from potentially heavy bleeding all add up and explain a lack of energy. This persistent fatigue is caused by several physiological factors:
Hormonal changes
During your period, your body goes through significant hormonal fluctuations. The drop in estrogen and progesterone levels can affect your energy and cause a feeling of exhaustion.
Blood and iron loss
Menstrual blood loss leads to a decrease in the body's iron levels, which can result in significant fatigue. The heavier your flow, the more likely you are to experience this fatigue. Anyone with a copper IUD (copper intrauterine device) may experience heavy bleeding (though not always), making them particularly prone to iron deficiency and, as a result, severe menstrual fatigue.
Pain and discomfort
Cramps, uterine contractions, back pain, and other period-related discomforts cause both physical and mental fatigue, and can also disrupt your sleep and add to that feeling of exhaustion.
10 effective solutions for period fatigue
Here are our 10 tips for making your period easier and reducing period fatigue.
1. Eat a diet rich in iron to fight anemia
Iron deficiency is one of the main causes of fatigue during your period. To fix it:
- Eat iron-rich foods like lentils, spinach, red meat, or tofu. Don’t hesitate to add soybeans, cumin seeds, spirulina, or thyme (the food richest in iron!) to your meals. And for those with a sweet tooth, 70% dark chocolate is excellent.
- Pair them with foods rich in vitamin C to boost iron absorption: acerola, guava, blackcurrant, bell pepper, kale, broccoli, kiwi, orange, pineapple, lemon.
- Avoid drinking coffee or tea with meals, as they limit iron absorption.
Louloucup’s little tip: make yourself a salad with fresh spinach, lemon juice, dried thyme, and pieces of red bell pepper. It’s the perfect combo for an iron boost! For dessert, a pretty fruit salad with kiwi, pineapple, and guava.
2. Keeps your blood sugar stable throughout the day
People with diabetes are already familiar with this tip. Blood sugar fluctuations can intensify fatigue. To keep your energy level steady throughout the day, we recommend:
- Choose balanced meals that combine protein, fiber, and healthy carbs.
- Avoid ultra-processed and overly sugary foods that cause blood sugar spikes.
- Spread your meals into several small portions throughout the day. Three snacks to eat at regular intervals between your meals.
Louloucup’s little tip: there’s no such thing as the perfect snack. A handful of almonds with an apple, a bit of rice, half a hard-boiled egg… these will give you the energy you need without causing a blood sugar spike.
3. Stay well hydrated to keep your energy up
Even mild dehydration can significantly increase fatigue. Feeling thirsty is already a sign you’re dehydrated! During your period:
- Drink at least 1.5 to 2 liters of water a day.
- Limit your alcohol and caffeine intake, as they can increase dehydration.
- Choose calming herbal teas like chamomile or lemon balm to help you relax.
Louloucup’s little tip: keep your water bottle close all day to remind yourself to drink regularly.
4. Engage in gentle but regular physical activity
Exercise might seem counterintuitive when you're tired, but it boosts endorphin production and improves blood circulation:
- During your period, forget about competition, performance, and the stopwatch. Choose gentle exercises like walking, yoga, mobility work, or swimming. The goal is just to move a little and get some activity in.
- Adjust the intensity to your current energy level and never push yourself too hard.
- Even 15 minutes of activity can make a difference!
Louloucup’s little tip: a gentle yoga session for your period can work wonders for your energy and help relieve cramps. A gentle mobility session to relax and stretch your muscles is just what you need at this point in your cycle, and it complements your workout routine.
FOCUS on... The Louloucup Turquoise
- perfect for sports or swimming,
- ultra flexible and very easy to fold and insert,
- Made from medical-grade silicone, it is hypoallergenic,
- available in two sizes to suit all menstrual flows,
- it can be worn for many hours in a row without moving or leaking,
- it’s as economical as it is eco-friendly,
- It’s made in France!
5. Give yourself guilt-free breaks
Listening to your body is essential during this time:
- Take regular breaks throughout the day.
- Go at your own pace. It’s normal to be slower with your tasks.
- If possible, take a short 20-minute nap in the early afternoon or set aside some time during your day to relax in a calm place away from the hustle and bustle.
- If you can, lighten your schedule on days when you feel more tired, and avoid stressful appointments.
Louloucup’s little tip: remember, taking care of yourself during your period isn’t a luxury—it’s a necessity for staying healthy throughout your cycle!
6. Choose comfortable period protection
An often overlooked but crucial aspect: the comfort of your menstrual protection can affect your levels of fatigue and stress during your period. With reliable period protection, you feel more confident, reassured, less stressed, and your mental load is lighter. You feel more at ease.
Louloucup’s tip: Louloucup period underwear is designed to give you optimal comfort. Made from breathable organic cotton, they let you feel comfortable all day without worrying about leaks or needing to change your protection frequently. The Loulou menstrual cup is the perfect alternative to tampons. This ultra-soft internal protection collects blood securely and comfortably! Less stress = more energy!
7. Increase your magnesium intake to relax your muscles
Magnesium is an essential mineral that helps reduce cramps (muscle recovery) and fight fatigue (better physical and mental vitality):
- Eat foods rich in magnesium like dark chocolate, nuts (Brazil nuts, hazelnuts, almonds, sesame, flax), chickpeas, lentils, white beans, seafood, and fatty fish.
- Magnesium-rich dietary supplements can be taken as a regimen—don’t hesitate to consult your doctor before starting.
- Hot baths with Epsom salts (rich in magnesium) help relieve pain and promote relaxation.
Louloucup’s little tip: a square of dark chocolate with at least 70% cocoa isn’t just a treat—it’s also a great source of magnesium! Choose high-quality dark chocolate, preferably organic and made in France.
8. Prioritize quality sleep
During your period, it’s important to get good sleep (and that goes for the rest of your cycle too)! During menstruation, you may need more rest:
- Try to go to bed and wake up at the same time every day.
- Create a sleep-friendly environment: cool, dark, and quiet.
- Avoid screens at least an hour before bed. You can read, listen to a relaxing podcast, or meditate.
- Use appropriate overnight protection to avoid worrying about leaks.
Louloucup’s little tip: for a peaceful night, Louloucup’s heavy flow period panties provide optimal protection all night long, so you can sleep worry-free. Our favorites? Clara, Jade, Liv, or Mathilde—we just can’t choose!
Spotlight on... the Jade super heavy flow period underwear
- absorption equivalent to 5 regular tampons,
- a girly liberty print,
- exceptional discretion,
- available from XS to XXXL,
- for heavy, very heavy, and hemorrhagic flows,
- for light bladder leaks,
- for lochia,
- a wider-than-average gusset to prevent leaks,
- made in Portugal,
- made with certified organic cotton,
- can be worn day or night!
9. Manage your stress with relaxation techniques
Stress makes all period symptoms worse, including fatigue:
- Practice meditation or deep breathing for a few minutes each day.
- Try out guided relaxation apps, many of which are free.
- Give yourself moments of pleasure, like a hot bath, reading a good book, or listening to your favorite music.
- Are you naturally stressed? If you haven’t already, check out sophrology. It’s a technique to help you live in the moment and find calm.
Louloucup's little tip: The 4-7-8 abdominal breathing technique (inhale for 4 counts, hold for 7, exhale for 8), practiced for 5 minutes before bed, works wonders!
10. Consult a healthcare professional if needed.
If your fatigue is debilitating or persists beyond your period, don’t hesitate to consult a healthcare professional:
- A doctor can check for anemia or other health issues. They can prescribe the right supplements and vitamins if needed, or order further tests—starting with a blood test.
- A gynecologist can make sure there is no endometriosis or other gynecological conditions.
- A naturopath can offer you natural solutions tailored to your situation.
Louloucup’s little tip: Remember, while occasional fatigue isn’t a big deal, extreme fatigue isn’t normal and deserves medical attention.
Our extra tips for managing period fatigue
Keep a symptom journal
Tracking your fatigue throughout your cycle can help you better anticipate tough periods and adjust your schedule accordingly. Keeping a record of your feelings is also helpful if you need to consult a doctor.
Try adaptogenic plants
Plants like ashwagandha or ginseng can help your body better manage stress and maintain energy. Check with an herbalist or naturopath before using them.
Invest in quality period protection
To feel good during your period, choosing the right protection is essential. Louloucup menstrual cups are an excellent alternative to disposable products. Made from high-quality medical-grade silicone, they can be worn for up to 6 hours without discomfort or leaks, letting you focus on your well-being instead of your protection.
Listen to your body and take care of yourself
Fatigue during your period is natural, but that doesn’t mean you have to just put up with it. By taking care of your diet, hydration, sleep, and choosing comfortable period products, you can greatly improve your well-being during this time.
Remember, every body is different: what works for a friend might not work for you. Take the time to explore these different options and find what suits you best. Don’t compare yourself, don’t stress, don’t worry!
To deepen your knowledge about the menstrual cycle and discover more tips, check out our blog and guides. You’ll find plenty of advice and tricks for using the cup as well as period underwear.
Taking care of yourself during your period also means allowing yourself to slow down and listen to your body’s needs. So be kind to yourself and don’t hesitate to adapt these tips to your personal situation!
FAQ: All your questions about fatigue during your period, answered
Is it normal to feel completely wiped out during my period?
Some fatigue is normal, but if it’s keeping you from your daily activities, see a doctor to check for anemia or other underlying issues.
Can supplements help me?
Iron, magnesium, or B vitamin supplements can be beneficial, but always consult a healthcare professional before starting any regimen. Taking supplements is not something to take lightly!
Why am I so tired even before my period starts?
This premenstrual fatigue is linked to the hormonal changes that occur during the luteal phase of the cycle. These are known as PMS or premenstrual syndromes.
Can hormonal birth control reduce this fatigue?
For some women, hormonal contraceptives can help reduce premenstrual symptoms, including fatigue. Talk to your gynecologist to see if this option is right for you.
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