YOU MAY FEEL SOME DEGREE OF DISCOMFORT SHORTLY BEFORE YOUR MONTHLY PERIOD. MOODINESS, BLOATING, AND HEADACHE ARE COMMON SYMPTOMS OF PREMENSTRUAL SYNDROME (PMS), AS IS FATIGUE.
sometimes feeling tired and listless can make your daily life challenging. in some cases, fatigue can be so severe that you can't go to work, go to school, or even do what you love.
below we take a look at what makes you feel tired before your period and what you can do to cheer up when that time of month comes.
is it normal to feel tired before coming to menstruation?
yes. in fact, fatigue is one of the most common pms symptoms. so, although feeling low on energy shortly before your period can be inconvenient and annoying, it's perfectly normal.
IN MOST CASES, FEELING TIRED BEFORE MENSTRUATION IS NOT SOMETHING TO WORRY ABOUT. HOWEVER, SEVERE TIREDNESS ACCOMPANIED BY CERTAIN EMOTIONS CAN BE A SIGN OF PREMENSTRUAL DYSPHORIA (PMDD), A MORE SEVERE PREMENSTRUAL SYNDROME THAT OFTEN REQUIRES TREATMENT.
PMDD USUALLY OCCURS 7 TO 10 DAYS BEFORE MENSTRUATION AND HAS MANY OF THE SAME SYMPTOMS AS PMS. IN ADDITION TO SYMPTOMS SUCH AS FATIGUE, BLOATING, DIGESTIVE PROBLEMS, AND HEADACHES, PEOPLE WITH PMDD EXPERIENCE EMOTIONAL SYMPTOMS SUCH AS:
- å“泣的咒è¯
- 愤怒
- sadness
- lack of interest in daily activities and relationships
- it feels out of control
- irritability
what makes you feel tired before your period?
premenstrual fatigue is thought to be linked to serotonin deficiency, a brain chemical that affects mood. your serotonin levels may fluctuate significantly before your monthly period begins. this can cause your energy levels to drop significantly, which can also affect your mood.
your fatigue may also be caused by sleep problems associated with your body's premenstrual symptoms. symptoms of pms such as bloating, cramps, and headaches can keep you up at night. in addition, your body temperature tends to rise before your period, which can also make it harder for you to fall asleep.
How to fight premenstrual fatigue
if you are dealing with mild to moderate premenstrual fatigue, there are many ways to fix it. here are some tips:
tips to fight fatigue
- establish a healthy bedtime. this is especially important in the days leading up to menstruation. healthy bedtime habits include taking a relaxing bath at night, not looking at the screen for at least an hour before bedtime, going to bed at the same time every night, and avoiding binge drinking and caffeine for four to six hours before bedtime.
- focus on foods with less sugar. eating a healthy diet and avoiding alcohol helps maintain energy levels. try to avoid foods and drinks with added sugar, such as sodas and energy drinks. these can all cause your blood sugar to spike, followed by an energy crash.
- Prioritize your workouts. According to a 2015 study, moderate aerobic exercise can help boost your energy levels, improve concentration, and alleviate most PMS symptoms. Try not to exercise within a few hours before bedtime, as this may make it harder for you to fall asleep.
- Try TCM. A 2014 review found that people who used Chinese herbal medicine and acupuncture to treat symptoms had significant improvements in PMS and PMDD symptoms, including fatigue. Vitex agnus-castus, St. John's wort and ginkgo biloba are some of the prominent herbs.
- Keep the bedroom cool. Use a fan, air conditioning or open windows to keep the bedroom temperature between 60 and 67°F (15.5 and 19.4°C). Despite your elevated body temperature, doing so may help you fall asleep and stay asleep.
- stay hydrated. don't forget to drink at least 8 glasses of water a day to stay hydrated. dehydration can make you feel tired and drowsy, and may also worsen other pms symptoms.
- try relaxation techniques. try relaxation techniques that promote peace of mind before bedtime. some options include deep breathing exercises, meditation, and progressive relaxation therapy. you may also want to consider journaling or talk therapy to help alleviate the extra stress you may feel before your period.
when to see a doctor
many times, exercising, eating healthy, staying hydrated, and developing healthy bedtime habits can help boost energy levels and improve sleep.
IF YOU ARE STILL FEELING EXHAUSTED AND NOT WORKING PROPERLY, BE SURE TO FOLLOW UP WITH YOUR DOCTOR FOR A PMDD SCREENING OR TO CHECK IF THERE ARE OTHER ISSUES THAT ARE CAUSING YOU FATIGUE.
RECEIVING PMDD TREATMENT CAN GREATLY REDUCE YOUR SYMPTOMS, INCLUDING TIREDNESS. SOME COMMON TREATMENTS FOR PMDD INCLUDE:
- antidepressant. Serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac) and sertraline (Zoloft), have been found to reduce fatigue, relieve mood symptoms, reduce food cravings, and improve sleep.
- contraceptive. A continuous contraceptive pill that completely stops you from bleeding can reduce or eliminate PMDD symptoms.
- Nutritional supplements. Experts recommend 1,200 mg of calcium per day (through diet and supplementation), as well as vitamins B-6, magnesium, and L-tryptophan. Consult your doctor before starting any nutritional supplement.
long story short
feeling tired before menstruation is a normal symptom of pms, but it can affect your life. self-care measures such as regular exercise, relaxation techniques and healthy eating can make a difference. good bedtime habits can also help you relax and prepare for sleep.
IN SOME CASES, FATIGUE MAY BE MORE DIFFICULT TO TREAT. IF YOU THINK YOU MAY HAVE PMDD OR OTHER MEDICAL CONDITIONS, MAKE AN APPOINTMENT WITH YOUR DOCTOR FOR A DIAGNOSIS AND TREATMENT PLAN. PMDD IS TREATABLE, AND WITH THE RIGHT CARE, YOU MAY BE ABLE TO GET RID OF PREMENSTRUAL FATIGUE.