top of page

[Article]How to Overcome Fatigue During Menstruation?

Do you ever feel unusually sluggish during your period? In this article, we'll explore the reasons behind this fatigue and provide tips to help you get through those tough menstrual days.

Table of Contents

  • Why Do We Feel Fatigued During Menstruation?

  • Coping with Fatigue During Menstruation

  • How to Get Quality Sleep

Why Do We Feel Fatigued During Menstruation?

Basal Body Temperature

A woman's basal body temperature fluctuates with her menstrual cycle. It can be checked upon waking up without moving around. Before ovulation, the body is in a low-temperature phase, and post-ovulation, it enters a high-temperature phase.

A characteristic of menstruation is the return to the low-temperature phase, which can cause the body to feel cold and lead to poor blood circulation and fatigue.


During menstruation, blood flow is prioritized to the uterus to aid in the expulsion of menstrual blood, which can temporarily lead to an anemic-like state. Reduced oxygen in the blood can lower brain activity, causing decreased alertness and feelings of sleepiness and fatigue.

Mental State

The discomfort of regular menstrual symptoms can itself be a source of stress. Stress can disrupt the autonomic nervous system, leading to fatigue and tiredness.

Relaxation After Tension

Before menstruation, the body works hard to prepare for potential pregnancy. If fertilization does not occur, the hormones supporting this preparation rapidly decrease. This sudden release from tension can trigger fatigue as the body recovers. This state of fatigue can continue until hormone levels begin to rise again.

Coping with Fatigue During Menstruation

To alleviate lethargy, it's crucial to rest both physically and mentally. Quality sleep is especially important. Consider the following:

  • Maintain a balanced diet with carbohydrates, vitamins, minerals, proteins, and fats.

  • Incorporate moderate aerobic exercise or squats for about 30 minutes daily.

  • Create time for relaxation to alleviate stress.

  • Bathe in water at 38-40°C.

  • Focus on quality sleep to recover from fatigue.

Improving sleep quality is particularly important for stimulating growth hormone production, which helps in overall bodily maintenance. If it seems challenging to adopt all these measures at once, start with improving your sleep.

How to Get Quality Sleep

Quality sleep depends on three key factors: body temperature, melatonin, and sleep rhythm. Adjusting these isn't difficult:

1.Body Temperature

Sleep can be elusive if your body temperature is high at bedtime. Avoid activities that raise your body temperature before sleep, like strenuous exercise or hot baths.


Melatonin, the 'sleep hormone,' induces sleepiness. Exposure to bright light inhibits its production, making it harder to sleep. Avoid bright lights from smartphones or trips to convenience stores before bed.

3.Sleep Rhythm

Humans have a natural sleep rhythm. Taking naps or dozing off in the evening for more than 30 minutes can disrupt your ability to sleep well at night. Even if you feel tired, try to hold off on sleep until around 10 p.m.


bottom of page