Many women who menstruate experience exhaustion each month as a direct result of their period. Because of the natural fluctuations that occur in your hormone levels throughout your menstrual period, you may experience days when you feel like you can take on the world and other days when you just want to hide under a blanket with a hot water bottle.
According to a study of premenstrual symptoms, nearly 60% of menstruators experience fatigue during their period. This places fatigue as the third most prevalent premenstrual symptom, following food cravings and mood swings, respectively. The effects of period fatigue can be bad for a person’s day-to-day life, like their work performance and their ability to go out with friends. In today’s always-on society, it can be difficult for people who menstruate to keep up a high level of energy over the course of the day.
What is period fatigue?
People think that a woman’s brain has less of the mood-altering chemical serotonin in the days before her period starts. Every month, your serotonin levels are likely to change a lot in the days leading up to the start of your period. This can cause a significant decline in energy, which can also impact your mood. The outcome may be that you feel worse.
Your insomnia, which may be caused by the physical symptoms of your menstruation period, may also be contributing to your exhaustion. The symptoms of PMS, which can include bloating, cramping, and headaches, can make it difficult for you to fall or stay asleep. Additionally, your body temperature will likely increase in the days leading up to your period, which will make it more difficult for you to get to sleep.
How do you treat period fatigue?
Create a healthy bedtime routine. It is estimated that roughly seven out of ten people who menstruate say their sleep changes around three to six days before their period. Following general guidelines for better sleep, such as reducing caffeine and alcohol consumption, exposing oneself to the sun, and staying active during the day, can result in improved sleep quality. Additionally, awareness is important; if you maintain your sleep duration and Readiness Scores throughout your menstrual cycle, but are still feeling sluggish or fatigued, add a bit more time to your sleep schedule and emphasize wind-down routines to help you fall asleep.
Keep a Balanced Diet. Following the Mediterranean diet, which includes a variety of vegetables, fruits, and fats that are beneficial to one’s health, has been shown in one study to reduce the length of time between menstrual periods. Aim to consume a broad variety of vegetables, proteins, complex carbohydrates, and healthy fats throughout the entire month to supply your body with all the nutrients it needs for peak performance. This will allow your body to function at its best.
Stay hydrated. Throughout your cycle, adequate hydration is essential for optimal health, but during your period, it is of utmost importance. One study found that drinking plenty of water can reduce the duration of bleeding and the intensity of pain. Another study found that drinking more water can improve sleep and mood during your period.
Try some gentle movement. Although you may not feel like hitting the gym before or during your period, research suggests that moderate aerobic exercise can help increase premenstrual energy.
Support Your Sleep. Nevertheless, it is essential to pay attention to your body and recover when you feel exhausted. After all, constant activity and circadian misalignment can both contribute to period fatigue. Taking time to rest may be exactly what your body requires prior to or during your period, so do not feel guilty about declining unnecessary social plans or accepting additional responsibilities at work. Resting or sleeping when your body needs it will benefit your health, social life, and productivity more than pushing your body beyond its limits.
Keep your bedroom cool. Use fans, an air conditioner, or an open window to maintain a temperature range of 60 to 67 degrees Fahrenheit (15.5 to 19.3 degrees Celsius) in your bedroom. Despite your elevated body temperature, this may aid you in falling asleep and staying asleep.
Try relaxation techniques. Meditation, breathing exercises, massages, and acupuncture are a few examples of relaxation techniques. However, anything that helps you unwind before bed and enjoy a more restful night’s sleep is an ideal relaxation technique.
NexRing sleep ring is able to monitor the range of your temperature fluctuations and identify any abnormalities in your body while you are experiencing your period. It has the capability of monitoring vital signs and activity, such as heart rate, body temperature, SpO2, and HRV. When compared to other wearable technologies, the Nexring is a superior option for the purpose of sleep tracking. It also gives you the ability to generate personal insights as well as track vitals related to your sleep.